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Training Log Archive: LeanneG

In the 7 days ending Feb 1:

activity # timemileskm+m
  Running7 5:01:00 37.41(8:03) 60.2(5:00)
  Strength4 2:15:00
  Circuit1 1:00:00 5.59(10:44) 9.0(6:40)
  Elliptical 1 20:00 1.24(16:06) 2.0(10:00)
  Total10 8:36:00 44.24 71.2

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Saturday Feb 1 #

3 PM

Running warm up/down 26:00 [3] 5.2 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Peter PT, roll
Easy 25 minutes on treadmill
Stretch, roll

Notes: Decent shake out before the race. Kept it easy. Left shin is sore to start but gets better as I warm up. Feeling a little concern.

Strength warm up/down 15:00 [2]

60s Snow angel
60s Toe stretch
5 x each side Cow pose with leg circles

60s each side
Open book with legs fully crossed over

2 x 5 Cow pose with one hand on lower back, twist up and down

2 x 5 Lunge reaching up with arm, then in and tuck under opposite side

Broom stick, 1 leg reach 5x each leg

Friday Jan 31 #

4 PM

Running intervals 50:00 [3] 10.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

PreAct, roll
15 WU, 8 x 200m @ mile pace, 15 CD (10 km)
P&S, roll

Notes: Didn't quite hit the 200m at the pace I wanted, not because I wasn't able to, but because of the way my watch programmed - I couldn't see my pace as I was running (or when I finished) so it was like running 200m blind. Next time I'll program my watch to 3:45/km pace and hopefully that will get me where I want to be. The effort was right where it needed to be for this close to a race. Hoping that the turnover helps my legs for Sunday. Shin was sore walking around but felt fine while running.

Thursday Jan 30 #

7 AM

Running 24:00 [3] 4.8 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy small loop with Winston. Shin felt okay throughout. Kept things very easy and flowy for an off-day effort.
11 AM

Strength 1:00:00 [3]

PT with Peter as Strength:

Usual warm up with back and shoulder openers then worked on left shin.

- Snow angel
- Calf stretch
- Open book with legs fully crossed over
- Lunge reaching up with arm, then in and tuck under opposite side
- Broom stick, 1 leg reach 5x each leg
- Lay on back, extend leg arm above ear on the floor. Right arm holds 6lbs weight and pushes out straight from chest. Extend arm and slowly roll over to left side, resting head on shoulder. Arm is straight up in the air holding the weight. Slowly rotate in and out 4 times.


Notes: Did all the usual work with some focus on hip strength. Felt pretty good after, but now that I'm home my upper back is starting to bother me already :(

Wednesday Jan 29 #

6 AM

Running tempo 50:00 [4] 10.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

1 mile WU, 4 x 1 mile @ tempo with 60s rest, 1 mile CD

Mile splits: 7:46, 7:27, 7:47, 7:40

Notes: This was a pretty good effort. Kept it at a true tempo effort and while it wasn't about "pace" I can't help but see the splits. This is where my fitness is right now. Just gotta keep working and things will come together one of these days.
5 PM

Elliptical warm up/down 20:00 [3] 2.0 km (10:00 / km)

20 minute warm up on elliptical. Left shin has been getting more and more sore so opted to elliptical to help things out.

Strength 40:00 [3]

Strength: 3 sets of each
6 x each leg
Single leg lunges (stepping back, then coming to standing repeatedly) with kettle bell weight. Left leg up, kettle bell in left arm.

13 x Squat jumps (2 legs). Make it explosive

13 x Single leg jumps (reach back and bend, explosive jump straight up, land on same foot, repeat)

1 set wall handstands then 2 sets of 10x pull downs and bicep curls

Ass class, stretch, rope, roll, ice

Notes: Solid session today - next time will blast the abs as well. REALLY got the quads and hips working tonight. Felt the burn and focused on form.

Tuesday Jan 28 #

7 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy small loop with Winston <3
4 PM

Circuit 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Cumulus21 Rose Gold

PT PreAct, roll
15 run, 15 ellip, 15 bike, 15 run
Hip mob, strength x, roll

Notes: Decent off day effort. Had some good music to keep my mind off the fact that I don't enjoy elliptical or bike. Time actually flew by pretty quickly. Very happy to have gotten some strength work in as well.

Strength warm up/down 20:00 [3]

30s Snow angel
30s Toe stretch
6 x each side Cow pose with leg circles

2x 6
Open book with legs fully crossed over
Cow pose with one hand on lower back, twist up and down
Lunge reaching up with arm, then in and tuck under opposite side

Downward dog with heel lowers to stretch out calves

Monday Jan 27 #

8 AM

Running 44:00 [3] 8.8 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy medium run with Winston. Originally I was going to do a small loop and drop him off, but he had so much energy we went for the full loop. By the time we got to the bottom I was so close to my original 45 minute plan, that we just tacked on a little extra to get close to 45 minutes. Felt good - just need to get back to strength this afternoon and make sure to get some strides in tomorrow.

Sunday Jan 26 #

10 AM

Running long 1:22:00 [4] 16.4 km (5:00 / km)
shoes: Cumulus21 Rose Gold

PreAct, Ass class, 6x lunges
1 hr 22 minute long run with 15 minutes of tempo in middle
20x HOH drills

Notes: This was tougher than I expected. I kept the effort easy so I could focus on the tempo in the middle. Really struggled with it. I wanted to do 15 minutes straight tempo, but had to take 1 minute of recovery every 5 minutes. I felt like I was choking and just couldn't get air in. Last week's long run my legs and breathing felt great, but my back pain was holding me back. This wee my back felt great but I felt like my legs were made of lead and breathing was out of control. Just need to keep on going - this is where fitness is made.

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