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Training Log Archive: LeanneG

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Elliptical 5 5:00:00 18.64(16:06) 30.0(10:00)
  Running3 2:00:00 14.91(8:03) 24.0(5:00)
  Pool2 1:30:00 5.59(16:06) 9.0(10:00)
  Total10 8:30:00 39.15(13:02) 63.0(8:06)
averages - sleep:8.3

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Saturday Oct 8, 2016 #

4 PM

Elliptical 1:15:00 [3] 7.5 km (10:00 / km)
slept:6.0 shoes: Flash Yellow Asics

PreAct, roll Ellip: 20 WU, 2x (1, 2, 3, 3, 2, 1 hard) with 1 min between, 20 CD P&S, stretch, rope, roll, ice Notes: Good workout today! Focused on every set. Anticipated that the back to back 3 min hard would be difficult (especially in the second set) so made sure to focus and not let mindset get in the way of how hard I was working. Legs were completely like jello after. Left calf is a bit tight, so did some extra rolling. Otherwise, feeling good.

Friday Oct 7, 2016 #

6 PM

Elliptical 45:00 [3] 4.5 km (10:00 / km)
slept:10.0 shoes: Flash Yellow Asics

Roll, 45 on ellip, hip mob, strength x, stretch, rope, roll Notes: Got the legs going and heart rate up. Calves and hips are a bit tight so rolling was good. Looking forward to workout tomorrow. On a side note, I got an awesome sleep last night so I was feeling energized today. Neck and shoulders are still tight, but way better than earlier in the week.

Thursday Oct 6, 2016 #

5 PM

Running 45:00 [4] 9.0 km (5:00 / km)
slept:9.0 shoes: Flash Yellow Asics

PreAct, roll
15 WU, 15 min of 2:30/0:30 steady/surge/ 15 CD
P&S, stretch, rope, roll, ice

Notes: Awesome workout - finally, finally feeling like I got my stride back! I was hands on knees for about 10 seconds after the last surge. I really left it all out there. Cool down was a serious struggle and I think that's where I need to improve is toughing it out when I'm tired. Push and sit were waaaaay better today as well.

Wednesday Oct 5, 2016 #

9 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:8.0

PreAct, roll, ass class
6 min swim/kick
2x abc drills
2:15 down by 15
DWR to 45
hip mob, strength x, stretch, rope, roll

Notes: This was just okay - body is fatigued and really had a hard time getting my butt out of bed today. Felt better once I was finished.
4 PM

Elliptical 1:00:00 [3] 6.0 km (10:00 / km)

1 hour ellip

Notes: Drove to the gym today after having a nap. Feeling run down and fatigued. Neck and shoulder are a bit sore. Just needing a little extra recovery time I think

Tuesday Oct 4, 2016 #

4 PM

Running tempo 45:00 [3] 9.0 km (5:00 / km)
shoes: Flash Yellow Asics

PreAct, roll
15 WU, 15 @ tempo, 15 CD
p&s, stretch, rope, roll, ice

Notes: I met up with the NPS group and made it a goal to hang on as long as possible. The guys dropped us pretty quick, but I stayed with Angela for about half the workout then I turned around and she kept going. Very grateful to have someone there to work with on the tempo. I focused on breathing and keeping the arms and upper body flowy. I struggled hard on cool down but kept telling myself "a marathon will feel worse than this". Just happy to be running again - I have some work to do.

Push ups were not my best today - arms were wobbley and I felt like I just had no upper body strength. Gotta get after it more. Everything else was good. Shins were a bit sore, but icing helped and they feel fine now.

Monday Oct 3, 2016 #

3 PM

Pool 45:00 [3] 4.5 km (10:00 / km)

PreAct, ass class, roll
6 min swim/kick
2x abc drills
The Classic
DWR to 45

straight into elliptical

Notes: Good pool session today. got after it from the start. Shin appreciated the low impact. Shoulders were a bit sore after.
5 PM

Elliptical 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Flash Yellow Asics

1 hr ellip: got after it and worked up a sweat. Last 15 minutes were tough mentally. Feeling fatigued from doing pool.

Hip mob, strength x, stretch, rope, roll, ice

Sunday Oct 2, 2016 #

4 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Flash Yellow Asics

PreAct, roll, ass class express
15 WU, 1 hr ellip, 15 CD
strength x, stretch, rope, roll, ice (ice, ice, ice, ice)

Notes: Shin has been sore all day so I've been icing on and off. Decided against doing an hour run and instead just ran to the sports centre and home. Shin was sore to start, then felt fine and was sore after.
5 PM

Elliptical 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Flash Yellow Asics

1 hour on elliptical - no complaints, got the work done :)

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