Training Log Archive: cgmacintIn the 7 days ending Aug 12, 2017:
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Saturday Aug 12, 2017 #
9 AM
Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)
Preactive + Roll
15min WU
5min Active
8x 1km @ 10km race pace w 1min recovery between (~3:40min/km)
~400m all out
15min CD
Hip Mob
Squats + PSSR
Pretty good workout, effort increased throughout each repeat but times kind of fluctuated. Didn't really think much of the times during the repeats though. The all out 400m was great, didn't waiver throughout the whole stretch of it. Quad and left hips still bothering me.
15min WU
5min Active
8x 1km @ 10km race pace w 1min recovery between (~3:40min/km)
~400m all out
15min CD
Hip Mob
Squats + PSSR
Pretty good workout, effort increased throughout each repeat but times kind of fluctuated. Didn't really think much of the times during the repeats though. The all out 400m was great, didn't waiver throughout the whole stretch of it. Quad and left hips still bothering me.
Friday Aug 11, 2017 #
5 PM
Run 40:00 [3] 8.89 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)
Preactive
Easy 40min run around my loop
SR
Easy run, before heading out to country fest.
Easy 40min run around my loop
SR
Easy run, before heading out to country fest.
Thursday Aug 10, 2017 #
7 AM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)
Preactive
30min easy
SR
Nice easy 30min, left leg is annoying me.
30min easy
SR
Nice easy 30min, left leg is annoying me.
Wednesday Aug 9, 2017 #
5 PM
Run 1:20:00 [3] 17.78 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)
Preactive + Roll
80min Medium LR w 5 hill surges
Hip mob
worm variation
SR
Pretty good workout, felt good on all counts except my left hip area, some decent cramping and dull pain in medial quad, inner thigh and medial hamstring area right up near the insertion. Otherwise the pace was quite good and consistent with great effort from the guys on the hill surges.
80min Medium LR w 5 hill surges
Hip mob
worm variation
SR
Pretty good workout, felt good on all counts except my left hip area, some decent cramping and dull pain in medial quad, inner thigh and medial hamstring area right up near the insertion. Otherwise the pace was quite good and consistent with great effort from the guys on the hill surges.
Tuesday Aug 8, 2017 #
6 PM
Run 1:10:00 [3] 16.0 km (4:23 / km)
shoes: New Balance XC5000v3 Spike (xc
Preactive
WU around loop (4km)
Active WU
8km Trail Race (31:05 2nd)
CD around loop (4km)
SR
Nice race today, had some really bad cramping and pain in upper hamstring/inner thigh, didn't necessarily go away for the race but wasn't horrible. Happy with the race though as I made sure to really push it on the hill the second time round today. Good final 1km as well. Slower than last time, but negative split and high effort. Still sore in upper leg.
WU around loop (4km)
Active WU
8km Trail Race (31:05 2nd)
CD around loop (4km)
SR
Nice race today, had some really bad cramping and pain in upper hamstring/inner thigh, didn't necessarily go away for the race but wasn't horrible. Happy with the race though as I made sure to really push it on the hill the second time round today. Good final 1km as well. Slower than last time, but negative split and high effort. Still sore in upper leg.
Monday Aug 7, 2017 #
5 PM
Run 1:05:00 [3] 14.44 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)
Preactive + Roll
60min LR
Hip Mob
6 Strides
PSSR
Good run w Derek today, got in a good run before the trail run tomorrow, threw in some strides at the end as well.
60min LR
Hip Mob
6 Strides
PSSR
Good run w Derek today, got in a good run before the trail run tomorrow, threw in some strides at the end as well.
Sunday Aug 6, 2017 #
9 AM
Run 1:40:00 [3] 22.22 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)
Preactive + Roll
1hr40min LR
Drills
PSSR
Good LR w Derek and Nick, we had a pretty nice run out to the Armstrong HW and then back down through the trails for the remainder. Finished fast right in to drills.
1hr40min LR
Drills
PSSR
Good LR w Derek and Nick, we had a pretty nice run out to the Armstrong HW and then back down through the trails for the remainder. Finished fast right in to drills.