Training Log Archive: cgmacintIn the 7 days ending Nov 11, 2017:
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Saturday Nov 11, 2017 #
9 AM
Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Roll
Glute Activation
10min WU
5min Active WU
x4 outer loop progression run (12:42, 12:03, 11:57, 12:11)
15min CD
Hip mob
PSSR
Workout went alright today, the conditions were rough with the snow on the trails but I didn't let that bother me. Went out and ran the first two laps well as a pack, slowly progressing throughout, strung out on the third, and ended up quite separated by the fourth with Louis and I having broke away. Mentally I stayed very competitive throughout this workout trying to catch Louis the whole time, but physically, the harder I tried to run, the more I seemed to slip. It didn't bother me and I kept trying to make my stride as efficient as possible but couldn't help my feet from sliding on each stride.
Glute Activation
10min WU
5min Active WU
x4 outer loop progression run (12:42, 12:03, 11:57, 12:11)
15min CD
Hip mob
PSSR
Workout went alright today, the conditions were rough with the snow on the trails but I didn't let that bother me. Went out and ran the first two laps well as a pack, slowly progressing throughout, strung out on the third, and ended up quite separated by the fourth with Louis and I having broke away. Mentally I stayed very competitive throughout this workout trying to catch Louis the whole time, but physically, the harder I tried to run, the more I seemed to slip. It didn't bother me and I kept trying to make my stride as efficient as possible but couldn't help my feet from sliding on each stride.
Thursday Nov 9, 2017 #
6 AM
Run 35:00 [3] 7.78 km (4:30 / km)
Preactive + Roll
Leg strength
Handball
35min barefoot run
Hip mob
Drills
Strides x6
Strength Y
SR
Good run around the track today, grouped well for the first 20min. Felt good.
Leg strength
Handball
35min barefoot run
Hip mob
Drills
Strides x6
Strength Y
SR
Good run around the track today, grouped well for the first 20min. Felt good.
6 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive
1hour off day run
Drills
4 strides
Ankle strength
SR
Good off day today, legs felt pretty sore at the start but eased into it over time. Was feeling good so I added some strides after.
1hour off day run
Drills
4 strides
Ankle strength
SR
Good off day today, legs felt pretty sore at the start but eased into it over time. Was feeling good so I added some strides after.
Wednesday Nov 8, 2017 #
4 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Roll
Glute activation
more preactive
15min WU to current river
30min WO (1-2-1 x4 with 1min recovery between and 2min recovery after sets)
15min CD
Hip mob
PSSR
Good workout, felt quite sore from the race yesterday but mostly in the last set. Ran well and increased the effort throughout. Ankles felt quite tight and sore afterwards.
Glute activation
more preactive
15min WU to current river
30min WO (1-2-1 x4 with 1min recovery between and 2min recovery after sets)
15min CD
Hip mob
PSSR
Good workout, felt quite sore from the race yesterday but mostly in the last set. Ran well and increased the effort throughout. Ankles felt quite tight and sore afterwards.
Tuesday Nov 7, 2017 #
5 PM
Run 1:10:00 [3] 15.56 km (4:30 / km)
shoes: New Balance XC5000v3 Spike (xc
Preactive
15min WU
Active WU
Spikes on
"5.5km" trail race
20min CD
Hip mob
PSSR
Good race under the lights out at Kamview with the team. Not as organized as I would have hoped but it was still fun. Ran quite well, didn't over reach at the start and really built throughout. Attacked on the hills, where I was able to catch Sam and Zimak. Strong finish with Derek and Zimak just out of reach. Had a good mental space during the race, something I plan on bringing to nationals.
15min WU
Active WU
Spikes on
"5.5km" trail race
20min CD
Hip mob
PSSR
Good race under the lights out at Kamview with the team. Not as organized as I would have hoped but it was still fun. Ran quite well, didn't over reach at the start and really built throughout. Attacked on the hills, where I was able to catch Sam and Zimak. Strong finish with Derek and Zimak just out of reach. Had a good mental space during the race, something I plan on bringing to nationals.
Monday Nov 6, 2017 #
4 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: New Balance Zante V3 (Tempo)
Preactive + Roll
Lunges
60min LR
Hip mob
Strength Y
SR
Good run, felt good and was moving well. Went through LPH-Centennial-Cascades and back. Kamview race tomorrow.
Lunges
60min LR
Hip mob
Strength Y
SR
Good run, felt good and was moving well. Went through LPH-Centennial-Cascades and back. Kamview race tomorrow.
Sunday Nov 5, 2017 #
9 AM
Run 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Lunges x5
1hr45min LR
HOH Drills
Hip mob
Strength Y
Stretch
OK Lr today, wasn't feeling super great but got the work done, the snow was super gross and made each step slide which was annoying. Quads were pretty sore and tired on the hills, which is to be expected at this time.
1hr45min LR
HOH Drills
Hip mob
Strength Y
Stretch
OK Lr today, wasn't feeling super great but got the work done, the snow was super gross and made each step slide which was annoying. Quads were pretty sore and tired on the hills, which is to be expected at this time.