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Training Log Archive: cgmacint

In the 7 days ending Sep 9:

activity # timemileskm+m
  Run6 7:26:00 60.2(7:24) 96.89(4:36)
  Pool Workout1 1:00:00 6.21(9:39) 10.0(6:00)
  Total7 8:26:00 66.42(7:37) 106.89(4:44)

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Saturday Sep 9 #

9 AM

Run 1:25:00 [3] 16.67 km (5:06 / km)
shoes: New Balance XC5000v3 Spike (xc

Preactive + Roll
15min WU
Active WU up to drills
6 half-loops (1min rest after 1st, 3min after 2nd) aprox 5:15min per, last 2 in spikes
15min CD
Hip mob
PSSR

Good WO, effort definitely increased throughout, felt good in the spikes, stayed up tall even when I was getting tired. Looking forward to races.

Thursday Sep 7 #

6 AM

Pool Workout 1:00:00 [3] 10.0 km (6:00 / km)
shoes: New Balance XC5000v3 Spike (xc

Preactive
Pool workout
Hip mob + drills
Strides in XC Spikes
Squats and Push Ups

Great pool workout, barely made it through the last couple intervals. Had to skip the stretch to get to class.
3 PM

Run 55:00 [3] 12.22 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

Preactive
55min run
SR

Good run with the fellas, I've never been so hungry on a run, ran through it though and it subsided. Great weather, decent company ;)

Wednesday Sep 6 #

4 PM

Run 1:01:00 [3] 13.56 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

Preactive + Roll
20min WU
20min steady surge WO (2:30 steady 30sec surge)
20min CD (speedy CD)
Hip Mob
PSSR

Great workout with Colon, pushed each other to really test our fitness. Felt great. Little tight in the left hip

Tuesday Sep 5 #

6 PM

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

Preactive
hour off-day run around campus
Balance work
SR

Decent run today, knees felt a little sore. Balance work to workout the tight left hip.

Monday Sep 4 #

4 PM

Run 1:05:00 [3] 14.44 km (4:30 / km)
shoes: New Balance Zante V3 (Tempo)

Preactive
20min WU with the boys
(4min @ tempo w 1min recovery between) x7
20min CD
Hip Mob
PSSR
Ice Bath au naturel

Great workout today, ran the first two tempo intervals with the guys, then ran the remainder with Colin. Got an awesome effort in this workout. Focused on my breathing and disregarded the discomfort. Overall I would say this workout was a very good workout.

Sunday Sep 3 #

9 AM

Run 2:00:00 [3] 26.67 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

Preactive
LR 1:54
HOH Drills x30 each
Push and Squat
SR

Pretty long, long run. Ran with Derek and Gavin out about 55min then made my way back, we went out quite fast so I was happy to get back in slightly under an hour. Aside from being a little sore, I enjoyed this LR and had a very positive attitude throughout the entire run.

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