Training Log Archive: cgmacintIn the 7 days ending Mar 24, 2018:
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Saturday Mar 24, 2018 #
9 AM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + Roll
glute activation
WU hangar to bellrose
Bellrose loop to the Subway @ tempo 29:45
10min CD
Hip mob
Hurdle mob
PSSR
Nutrition meeting
Ice
Really good first effort back running, bellrose loop @ tempo. Ran with Louis and we just sat slightly back from Colin and Tpain. Felt really good and gradually picked up the pace. Louis went with about 1km to go but I made sure to finish at tempo and not dip over any. Finished at a really good tempo effort.
glute activation
WU hangar to bellrose
Bellrose loop to the Subway @ tempo 29:45
10min CD
Hip mob
Hurdle mob
PSSR
Nutrition meeting
Ice
Really good first effort back running, bellrose loop @ tempo. Ran with Louis and we just sat slightly back from Colin and Tpain. Felt really good and gradually picked up the pace. Louis went with about 1km to go but I made sure to finish at tempo and not dip over any. Finished at a really good tempo effort.
Friday Mar 23, 2018 #
1 PM
Run 45:00 [3] 10.0 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive
45min steady run
Hip mob
SR
Good 45 run, no foot pain. Didn't push it and just kept an easy consistent pace
45min steady run
Hip mob
SR
Good 45 run, no foot pain. Didn't push it and just kept an easy consistent pace
Thursday Mar 22, 2018 #
6 AM
Pool Workout 1:00:00 [3] 6.0 km (10:00 / km)
Preactive + Roll
Pool workout
2 sets of 90s-15s by 15 with 30 rec after 90 and 15 rec between 45 between sets
Hip mob
Drills
Strength training
SR
Ice
Good pool workout today. Pushed hard on the intervals and really got in deep. Strength was good, RFE's are tough, find it hard to balance.
Pool workout
2 sets of 90s-15s by 15 with 30 rec after 90 and 15 rec between 45 between sets
Hip mob
Drills
Strength training
SR
Ice
Good pool workout today. Pushed hard on the intervals and really got in deep. Strength was good, RFE's are tough, find it hard to balance.
7 PM
Crosstraining 45:00 [3] 4.5 km (10:00 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive
45min elliptical steady
Hip mob
Core strength
SR
Ice
Good elliptical with Louis, worked my way up to level 11 and was feeling pretty good.
45min elliptical steady
Hip mob
Core strength
SR
Ice
Good elliptical with Louis, worked my way up to level 11 and was feeling pretty good.
Wednesday Mar 21, 2018 #
4 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + Roll
Glute strength
Bellrose loop (~55min)
Hip mob
PSSR
Ice
Good run today, led the group for most of it, had to hold back from the pace I wanted to run to keep everyone together.
Glute strength
Bellrose loop (~55min)
Hip mob
PSSR
Ice
Good run today, led the group for most of it, had to hold back from the pace I wanted to run to keep everyone together.
Tuesday Mar 20, 2018 #
6 AM
Pool Workout 50:00 [3] 5.0 km (10:00 / km)
Preactive + Roll
Spike ball
Pool workout 2:15 down by 15
Hip mob
Drills
Hurdle mob
Core strength
SR
Ice
Good pool workout today, arms were sore and that made the A's intervals real hard. Got a lot out of the hurdle mobility as well, I can feel muscles working that don't normally get the same attention.
Spike ball
Pool workout 2:15 down by 15
Hip mob
Drills
Hurdle mob
Core strength
SR
Ice
Good pool workout today, arms were sore and that made the A's intervals real hard. Got a lot out of the hurdle mobility as well, I can feel muscles working that don't normally get the same attention.
5 PM
Run 33:00 [3] 7.33 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive
30min steady run
right into elliptical
30min steady run
right into elliptical
6 PM
Crosstraining 30:00 [3] 3.0 km (10:00 / km)
30min elliptical steady
Hip mob
SR
Ice
Good 30 on the elliptical following 30min run. No foot pain, feeling pretty good, calves are a little sore but in a good way.
Hip mob
SR
Ice
Good 30 on the elliptical following 30min run. No foot pain, feeling pretty good, calves are a little sore but in a good way.
Monday Mar 19, 2018 #
8 AM
Note
Woke up and had no pain in left foot, running has been feeling way more smooth and no swelling in my foot in the morning for the whole last week.
4 PM
Run 40:00 [3] 8.89 km (4:30 / km)
shoes: Nike Vomero 12 (daily trainer)
Preactive + Roll
Glute strength
40min run (hard-ish steady last 20min)
right into elliptical workout
Glute strength
40min run (hard-ish steady last 20min)
right into elliptical workout
5 PM
Crosstraining 45:00 [3] 4.5 km (10:00 / km)
15x 1min hard 1min easy (elliptical)
15min CD
Hip mob
Weights
PSSR
Ice
Really good/tough session today. Started getting dizzy around the end of the workout and that made weights a grind. Kept good form and was conscious of everything I did to get the most out of it. Foots feeling 100% as far as I can tell.
15min CD
Hip mob
Weights
PSSR
Ice
Really good/tough session today. Started getting dizzy around the end of the workout and that made weights a grind. Kept good form and was conscious of everything I did to get the most out of it. Foots feeling 100% as far as I can tell.
Sunday Mar 18, 2018 #
11 AM
Crosstraining 1:00:00 [3] 6.0 km (10:00 / km)
Preactive + Roll
60min steady elliptical
Hip mob
Really good 60, was feeling strong today and built up to level 12 going about 175-190 for the last 20min. The effort felt very similar to the effort I would get if I had been running.
60min steady elliptical
Hip mob
Really good 60, was feeling strong today and built up to level 12 going about 175-190 for the last 20min. The effort felt very similar to the effort I would get if I had been running.
1 PM
Pool Workout 30:00 [3] 3.0 km (10:00 / km)
30min deep water run
PSSR
After the elliptical, did 30min deep water run with Hailee and Louis. Time went by really quick and it felt more "smooth" than normal, more cyclic and similar to actually running. Foot was feeling completely normal today, no pain or discomfort.
PSSR
After the elliptical, did 30min deep water run with Hailee and Louis. Time went by really quick and it felt more "smooth" than normal, more cyclic and similar to actually running. Foot was feeling completely normal today, no pain or discomfort.