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Training Log Archive: cgmacint

In the 7 days ending Feb 3:

activity # timemileskm+m
  Crosstraining12 11:20:00 67.31(10:06) 108.33(6:17)
  Total12 11:20:00 67.31(10:06) 108.33(6:17)

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Saturday Feb 3 #

9 AM

Crosstraining 1:15:00 [3] 12.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
15min WU
4x (3/2/1 w 1min between, 2min between sets)
15min CD
Hip mob
Weights
Roll

Tough workout, the 3mins were the toughest to manage, quads burn on the hard intervals. Foot was kind of sore so it wasn't as hard of an effort as I would have liked, but I focused on pushing and pulling on the pedals in order to make up for it.
6 PM

Crosstraining 30:00 [3] 5.0 km (6:00 / km)

Roll
30min deep water
Roll

Friday Feb 2 #

3 PM

Crosstraining 45:00 [3] 7.5 km (6:00 / km)

Roll
Pool Workout (deep water intervals)
Hip mob
Weights
Roll

Effort was good but I was feeling kind of sore, upper body from weights and my foot was kind of bothering me during the intense intervals.

Thursday Feb 1 #

6 AM

Crosstraining 50:00 [3] 8.33 km (6:00 / km)
(injured)

Roll
Glute strength (clams, glute bridge, donkey kicks, fire hydrants)
Pool workout (3x3 of 90sec, 30sec rec and 60sec between sets)
Hip mob
med ball
bands
SR
Ice

Good pool workout, the intervals were good and got really tough, legs were burning.
6 PM

Crosstraining 45:00 [3] 7.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
45min bike
Hip mob
Roll

Wednesday Jan 31 #

2 PM

Crosstraining 30:00 [3] 5.0 km (6:00 / km)

30min Deepwater pool run
Hip mob
Roll
4 PM

Crosstraining 1:20:00 [3] 13.33 km (6:00 / km)
(injured) shoes: Nike Pegasus 34 (daily trainer

Roll
16min WU bike
15x 1min hard 1min easy on bike
15min CD bike
Hip mob
PSSR
Ice

Really good effort on the bike, hit a Wednesday effort. Got in deep on like the 6th rep so it was a tough one. Although the effort was good, I might have gone a little too hard as my foot was bothering me later in the day.

Tuesday Jan 30 #

6 AM

Crosstraining 50:00 [3] 8.33 km (6:00 / km)

Roll
Handball
Pool Workout (did most of intervals in deep end)
Hip mob
Med ball + bands
SR
Ice

Did the drills in the shallow end, started intervals in the shallow end but I was hesitant on each left foot landing. Deep water running was good, little bit of tightness on medial side of knee coming from the hamstring.
3 PM

Crosstraining 45:00 [3] 7.5 km (6:00 / km)
shoes: Nike Pegasus 34 (daily trainer

Roll
45min off day bike
Roll

Good off day bike, got some good work done. Foot was sore and kind of swollen, I think the shallow end bothered it.

Monday Jan 29 #

1 PM

Crosstraining 1:00:00 [3] 5.0 km (12:00 / km)
(injured) shoes: Nike Pegasus 34 (daily trainer

Roll
30min off day steady bike
30min weight session
Roll
Ice

Good offday bike and some weights, focusing on back and legs today with eccentric/explosive movements to try and mimic running stressors.
4 PM

Crosstraining 1:00:00 [3] 10.0 km (6:00 / km)
(injured) shoes: Nike Pegasus 34 (daily trainer

Roll
Glute Activation
20min WU on bike
20min steady surge (4:15/45) on bike
20min CD on bike
3 sets of back extensions
Hip mob
PSSR
Ice

Good workout on the bike, mimicked a Monday running effort as close as I could. Tough to get as out of breath though as I find my quads burn like crazy before I get out of breath. Might change as I get more used to it.

Sunday Jan 28 #

10 AM

Crosstraining 1:50:00 [3] 18.33 km (6:00 / km)
(injured) shoes: Nike Pegasus 34 (daily trainer

Roll
60min bike
Hip mob
Strength
SR
Ice
30min deep water run
SR

Workout went well, bike and swim both felt good, feel I got a lot of work done.

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