Training Log Archive: cgmacintIn the 7 days ending Dec 16, 2017:
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Saturday Dec 16, 2017 #
12 PM
Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Roll
17min WU
3x 6 hills with 2min recovery between sets
15ish minute CD
Hip mob
PSSR
Ice
Good workout, did it on my own so that was a little different. Hills progressed from a Monday effort to a Saturday effort and just focused on staying tall and driving the arms. Hills were covered in snow so just focused on my effort.
17min WU
3x 6 hills with 2min recovery between sets
15ish minute CD
Hip mob
PSSR
Ice
Good workout, did it on my own so that was a little different. Hills progressed from a Monday effort to a Saturday effort and just focused on staying tall and driving the arms. Hills were covered in snow so just focused on my effort.
Thursday Dec 14, 2017 #
6 AM
Run 35:00 [3] 7.78 km (4:30 / km)
Preactive
Leg strength
Roll
35min barefoot turf run
Hip mob
Drills
2 strides
speed ladder
1 stride all out
med ball (8lbs) + bands
SR
Ice
Great morning workout, left calf pretty tight but I felt awesome during the run today. I have an appointment with Jo later today before my second run to try and work out more of the tightness.
Leg strength
Roll
35min barefoot turf run
Hip mob
Drills
2 strides
speed ladder
1 stride all out
med ball (8lbs) + bands
SR
Ice
Great morning workout, left calf pretty tight but I felt awesome during the run today. I have an appointment with Jo later today before my second run to try and work out more of the tightness.
5 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Roll
60min off day
Hip mob
Weights
SR
Ice
Good off day run today leg was a bit tight at the start but seemed to loosen up after a bit. Kept a steady pace. Did some weights to strengthen the back after having some back and upper shoulder pain while running.
60min off day
Hip mob
Weights
SR
Ice
Good off day run today leg was a bit tight at the start but seemed to loosen up after a bit. Kept a steady pace. Did some weights to strengthen the back after having some back and upper shoulder pain while running.
Wednesday Dec 13, 2017 #
4 PM
Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Roll
Glute activation
15min WU
Campus loop x2 @ tempo
Full active
3 excels
x3 200m brazilians
15min CD @5min/km
Hip mob
PSSR
Ice
Pretty good workout, wasn't in a great mood today but didn't let it bother the work. Tempo loop felt at tempo but slower than usual. Brazilians were a great effort, got in deep in the second and had to grind out the third. Was weird though my arms felt like noodles during the fast work, and I felt quite dizzy during the brazilians. Maybe just exhausted from exams. It is deep december after all.
Glute activation
15min WU
Campus loop x2 @ tempo
Full active
3 excels
x3 200m brazilians
15min CD @5min/km
Hip mob
PSSR
Ice
Pretty good workout, wasn't in a great mood today but didn't let it bother the work. Tempo loop felt at tempo but slower than usual. Brazilians were a great effort, got in deep in the second and had to grind out the third. Was weird though my arms felt like noodles during the fast work, and I felt quite dizzy during the brazilians. Maybe just exhausted from exams. It is deep december after all.
Tuesday Dec 12, 2017 #
6 AM
Pool Workout 55:00 [3] 8.33 km (6:36 / km)
Preactive + Roll
Handball
Pool Workout
Hip mob
Drills
2 strides
Speed Ladder
1 stride all out
Med ball
SR
Ice
Good pool workout, pushed hard from the start and just tried to hold the same tempo for the rest of the intervals if not push harder. Knees felt pretty tight during the strides
Handball
Pool Workout
Hip mob
Drills
2 strides
Speed Ladder
1 stride all out
Med ball
SR
Ice
Good pool workout, pushed hard from the start and just tried to hold the same tempo for the rest of the intervals if not push harder. Knees felt pretty tight during the strides
3 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive
60min off day
Hip mob
SR
Good off day, right knee got a little sore on the inner knee for a bit in the middle but went away, maintained a consistent pace throughout the hours. Super sunny during the run.
60min off day
Hip mob
SR
Good off day, right knee got a little sore on the inner knee for a bit in the middle but went away, maintained a consistent pace throughout the hours. Super sunny during the run.
Monday Dec 11, 2017 #
4 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive
Glute activation
Roll
20min WU
20min steady surge 2:30/30
20min CD
Hip mob
PSSR
Good workout, the steady was feeling very strong with controlled surges. The footing was pretty bad for the most part and so I just tried to run as efficiently as I could. Got a super painful cramp at about 14min into the workout, but used it to my benefit and practiced working through it with my breathing.
Glute activation
Roll
20min WU
20min steady surge 2:30/30
20min CD
Hip mob
PSSR
Good workout, the steady was feeling very strong with controlled surges. The footing was pretty bad for the most part and so I just tried to run as efficiently as I could. Got a super painful cramp at about 14min into the workout, but used it to my benefit and practiced working through it with my breathing.
Sunday Dec 10, 2017 #
10 AM
Road Race 1:00:00 [3] 13.33 km (4:30 / km)
shoes: New Balance 1400v4 (WO flat)
Preactive
15min WU
Full Active WU
7k Road Race (6.7k)
15min CD
SR
Awesome race today. Ran really focused throughout. Had Louis and Colin to run with on the way out which was nice and helped fall into pace. Started pressing gradually from the halfway point and just drained it on the final km. Finished third which was my goal so I'm happy with that and the effort I put in to get it. Everyone looked to have ran a great race as well. Well represented by Lakehead!
15min WU
Full Active WU
7k Road Race (6.7k)
15min CD
SR
Awesome race today. Ran really focused throughout. Had Louis and Colin to run with on the way out which was nice and helped fall into pace. Started pressing gradually from the halfway point and just drained it on the final km. Finished third which was my goal so I'm happy with that and the effort I put in to get it. Everyone looked to have ran a great race as well. Well represented by Lakehead!