Training Log Archive: cgmacintIn the 7 days ending Mar 10, 2018:
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Saturday Mar 10, 2018 #
11 AM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + leg swings
30min steady run outside
Hip mob
PSSR
Ice
Good run with the guys, finally got to get out and run with everyone. Went out Oliver and back, ran the second half with Tpain. Foot felt good, no pain and no pain afterwards either.
30min steady run outside
Hip mob
PSSR
Ice
Good run with the guys, finally got to get out and run with everyone. Went out Oliver and back, ran the second half with Tpain. Foot felt good, no pain and no pain afterwards either.
2 PM
Crosstraining 1:15:00 [3] 7.5 mi (10:00 / mi)
Preactive
15min WU
5/4/3/2/1 2min rec between 5/4 and 4/3, 1min rec. between the rest of them
2min rec.
4/3/2/1 2 min rec. betweem 3/4, 1min rec. between the rest of them
15min CD
Good workout, legs were sore and tight, mainly calves. Had to have a calm conversation for the second set, just getting through each interval. Foot is feeling good, swelling is less and less after each workout.
15min WU
5/4/3/2/1 2min rec between 5/4 and 4/3, 1min rec. between the rest of them
2min rec.
4/3/2/1 2 min rec. betweem 3/4, 1min rec. between the rest of them
15min CD
Good workout, legs were sore and tight, mainly calves. Had to have a calm conversation for the second set, just getting through each interval. Foot is feeling good, swelling is less and less after each workout.
Friday Mar 9, 2018 #
1 PM
Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
60min steady bike
Hip mob
Core strength
SR
Easy steady bike today. Did a lot of core work afterwards.
Hip mob
Core strength
SR
Easy steady bike today. Did a lot of core work afterwards.
Thursday Mar 8, 2018 #
6 AM
Crosstraining 1:00:00 [3]
Preactive
Roll
Glute activation (recap instructional)
Weights intro (deadlifts, step-ups, landmine press, rowes)
SR
Ice
Fun session this morning, went over weights, looking forward to lifting with the team. Felt some real tightness in the medial side of my knee, coming down from my hamstrings. Probably just from getting back to running but it was quite sore.
Roll
Glute activation (recap instructional)
Weights intro (deadlifts, step-ups, landmine press, rowes)
SR
Ice
Fun session this morning, went over weights, looking forward to lifting with the team. Felt some real tightness in the medial side of my knee, coming down from my hamstrings. Probably just from getting back to running but it was quite sore.
2 PM
Pool Workout 50:00 [3] 5.0 km (10:00 / km)
Preactive
Pool workout
90/60/30 x3 recovery was 30/15/40 between reps
15min deep water run
Hip mob
PSSR
Really good pool workout today. Body felt good and I really went after each rep. Was feeling it after the first rep and that made the session really tough. Took a while to get the breathing under control during the deep water run.
Pool workout
90/60/30 x3 recovery was 30/15/40 between reps
15min deep water run
Hip mob
PSSR
Really good pool workout today. Body felt good and I really went after each rep. Was feeling it after the first rep and that made the session really tough. Took a while to get the breathing under control during the deep water run.
Wednesday Mar 7, 2018 #
4 PM
Run 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive
Roll
30min steady run
15min WU/CD on elliptical
5mim hard 2min easy x4
15min CD
Hip mob
Core strength
SR
Ice
Good session, foot felt good today and the run was feeling way more natural. Tough going from the run to the elliptical though, motion and energy levels.
Roll
30min steady run
15min WU/CD on elliptical
5mim hard 2min easy x4
15min CD
Hip mob
Core strength
SR
Ice
Good session, foot felt good today and the run was feeling way more natural. Tough going from the run to the elliptical though, motion and energy levels.
Tuesday Mar 6, 2018 #
6 AM
Crosstraining 45:00 [3]
Preactive
Pool workout (learning session)
Drills
SR
Ice
Was glad we did this session to revise and relearn the pool workout, took out old false habits from what I've been doing. Going to focus on proper form and effort later today.
Pool workout (learning session)
Drills
SR
Ice
Was glad we did this session to revise and relearn the pool workout, took out old false habits from what I've been doing. Going to focus on proper form and effort later today.
3 PM
Crosstraining 45:00 [3] 4.5 km (10:00 / km)
Glute strength
Pool workout (90/60/30 x3)
Hip mob
Core Strength
SR
Good workout today, pool workout was tough, was pretty sore and tired from yesterday, elliptical/weights. Got a good effort in though and had to work through a bit more discomfort than usual.
Pool workout (90/60/30 x3)
Hip mob
Core Strength
SR
Good workout today, pool workout was tough, was pretty sore and tired from yesterday, elliptical/weights. Got a good effort in though and had to work through a bit more discomfort than usual.
Monday Mar 5, 2018 #
4 PM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Leg swings
Glute strength
30min steady run
Glute strength
30min steady run
5 PM
Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
5min WU elliptical
20min tempo
3/2/1 x2
15min CD
Weights (back stability and core stability, hamstrings)
SR
Ice
Good effort, wasn't sure how the foot was going to feel so took 5 on the elliptical to feel it out. Felt good and got a good workout in. Worked on strength after, large movement was the trap bar deadlift.
20min tempo
3/2/1 x2
15min CD
Weights (back stability and core stability, hamstrings)
SR
Ice
Good effort, wasn't sure how the foot was going to feel so took 5 on the elliptical to feel it out. Felt good and got a good workout in. Worked on strength after, large movement was the trap bar deadlift.
Sunday Mar 4, 2018 #
12 PM
Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
Glue strength
Roll
60min bike
Core strength
SR
Good consistent effort on the bike, foot felt a little sore but nothing that impeded my gait or biking.
Roll
60min bike
Core strength
SR
Good consistent effort on the bike, foot felt a little sore but nothing that impeded my gait or biking.
6 PM
Crosstraining 30:00 [3] 3.0 mi (10:00 / mi)
30min deep water run