Training Log Archive: cgmacintIn the 7 days ending Mar 17, 2018:
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Saturday Mar 17, 2018 #
9 AM
Run 35:00 [3] 7.78 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + Roll
Glute activation
35min steady run with the fellas
Hip mob
PSSR
Today's run was AWESOME. Foot felt good and I was just flowing, lead the group for the most part to Bellrose, Louis and I made it up to the top of the hill where we turned around to head back. Came to a little over 35 but not by much. Happy with the run, revving to run some more.
Glute activation
35min steady run with the fellas
Hip mob
PSSR
Today's run was AWESOME. Foot felt good and I was just flowing, lead the group for the most part to Bellrose, Louis and I made it up to the top of the hill where we turned around to head back. Came to a little over 35 but not by much. Happy with the run, revving to run some more.
1 PM
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
Pool workout
30/60/90/60/30 x2 (15 rest between 30/60/90, 30 after the 90, and 15 for the rest. 45 rec. between sets)
SR
Ice
Good pool workout today, did a ladder style interval workout which made for a tough 90sec.
30/60/90/60/30 x2 (15 rest between 30/60/90, 30 after the 90, and 15 for the rest. 45 rec. between sets)
SR
Ice
Good pool workout today, did a ladder style interval workout which made for a tough 90sec.
Friday Mar 16, 2018 #
11 AM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + Roll
30min run outside
Hip mob
SR
Really good run this morning, was feeling really good today and was excited for this run. No foot pain before, during, or after.
30min run outside
Hip mob
SR
Really good run this morning, was feeling really good today and was excited for this run. No foot pain before, during, or after.
Thursday Mar 15, 2018 #
6 AM
Pool Workout 1:20:00 [3] 8.0 km (10:00 / km)
Preactive + Roll
Spike ball
45min pool workout (2:15 down by 15, to 15)
Hurdle mobility
Weight routine
SR
Ice
Good workout today with a bit of a bigger group, got a good effort in and foot wasn't a problem. I really like the hurdle drills, the straight legs were really tough and something I want to work on. They definitely are helping and I look forward to getting better at them.
Spike ball
45min pool workout (2:15 down by 15, to 15)
Hurdle mobility
Weight routine
SR
Ice
Good workout today with a bit of a bigger group, got a good effort in and foot wasn't a problem. I really like the hurdle drills, the straight legs were really tough and something I want to work on. They definitely are helping and I look forward to getting better at them.
6 PM
Crosstraining 45:00 [3] 4.5 km (10:00 / km)
Preactive
45min steady elliptical
PSSR
Ice
Good off day elliptical, increased the levels as it got easier. 11 was a good level for the steady.
45min steady elliptical
PSSR
Ice
Good off day elliptical, increased the levels as it got easier. 11 was a good level for the steady.
Wednesday Mar 14, 2018 #
4 PM
Run 1:15:00 [3] 12.5 km (6:00 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + Roll
Glute activation
30min run with the guys
10x 3min hard 1min easy
15min CD
Hip mob
PSSR
Ice
Good session today. Run felt awesome. Elliptical workout was really tough, the 3min felt really long as they went on but the effort was there. Foot went NUMB.
Glute activation
30min run with the guys
10x 3min hard 1min easy
15min CD
Hip mob
PSSR
Ice
Good session today. Run felt awesome. Elliptical workout was really tough, the 3min felt really long as they went on but the effort was there. Foot went NUMB.
Tuesday Mar 13, 2018 #
6 AM
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
Preactive + Roll
Spike ball
45min pool workout
Hip mob
drills
SR
Ice
Really good pool workout. Added HOH to the middle 20sec of some of the intervals which I really liked.
Spike ball
45min pool workout
Hip mob
drills
SR
Ice
Really good pool workout. Added HOH to the middle 20sec of some of the intervals which I really liked.
5 PM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
30min steady run
Had some discomfort in my foot at about 25min, hard to tell what pain I need to push through and which I shouldnt.
Had some discomfort in my foot at about 25min, hard to tell what pain I need to push through and which I shouldnt.
Monday Mar 12, 2018 #
8 AM
Note
slept:9.0
Woke up this morning and the foot was a kind of puffy, I think I got pretty warm over night which probably played a part. But when I would take a step I felt the spot being a little sore. This is the first time in a while I've felt the spot "hurt" when walking. I wouldn't describe it as pain just more of a "tap on the shoulder" sort of thing.
4 PM
Crosstraining 1:30:00 [3] 9.0 km (10:00 / km)
Preactive + Glute strength
10min bike WU
30min progression elliptical
10x 1min hard 1min easy elliptical
15min CD
Hip mob
Weight routine
SR
Ice
Good elliptical session with Louis, really had to max out the elliptical and bring up my easy minutes to hit a solid effort. Foot is feeling good.
10min bike WU
30min progression elliptical
10x 1min hard 1min easy elliptical
15min CD
Hip mob
Weight routine
SR
Ice
Good elliptical session with Louis, really had to max out the elliptical and bring up my easy minutes to hit a solid effort. Foot is feeling good.
Sunday Mar 11, 2018 #
9 AM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive
30min steady run outside
Roll
Easy 30min, ran on sidewalks for the most part, bit of gravel when I could. I tried to avoid areas with more ice and wanted to stay on the sidewalks to make sure I was running on soft surfaces.
30min steady run outside
Roll
Easy 30min, ran on sidewalks for the most part, bit of gravel when I could. I tried to avoid areas with more ice and wanted to stay on the sidewalks to make sure I was running on soft surfaces.
1 PM
Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
60min steady elliptical
Hip mob
Core strength and push ups
SR
Pool was closed so I did 60min on the elliptical instead.
Hip mob
Core strength and push ups
SR
Pool was closed so I did 60min on the elliptical instead.