Training Log Archive: cgmacintIn the 7 days ending Aug 18, 2018:
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Saturday Aug 18, 2018 #
Run 1:20:00 [3] 17.78 km (4:30 / km)
shoes: Nike Pegasus 35 Trainer
Run to LPH Trail start
4x figure-8 loop progression run
15min CD
Hip mob
Weights
SR
Ice
Solid session today with the fellas. Ran 4 loops of the time-trial course progressively getting faster. Ran splits of 19:00, 17:15, 14:15, 13:16. Really happy with the work the guys put in, I feel like everyone committed well to running together and so we finished with Louis, Derek, Jordan, and me within seconds of each other. Looking to race like this so this workout got me more excited for cross!
Weights 30:00 [3]
Friday Aug 17, 2018 #
Run 35:00 [3] 7.78 km (4:30 / km)
shoes: Nike Zoom Vomero 13 (daily tra
Thursday Aug 16, 2018 #
Run 20:00 [3] 4.44 km (4:30 / km)
Crosstraining 30:00 [3] 3.0 km (10:00 / km)
Weights 30:00 [3]
Run 50:00 [3] 11.11 km (4:30 / km)
shoes: Nike Zoom Vomero 13 (daily tra
Wednesday Aug 15, 2018 #
Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Nike Zoom Vomero 13 (daily tra
75min w 5 hill surges
Hip mob
PSSR
Good solo hill session, focused on leg turnover and used the longer hills rather than the short sprints in order to get more out of it.
Tuesday Aug 14, 2018 #
Note
Pool Workout 50:00 [3] 5.0 km (10:00 / km)
Spikeball
Pool Workout
Hip mob
Drills
Strides
Hurdles
SR
Massage
Pretty good work today. Started off rough with a horrible effort on spikeball, been off my game lately... But pool went quite well, got a really good effort in on the swim and kick, with a personal best for distance during the total 6min. Interval effort was quite good, was able to block any hesitation out and just went for it. Strides felt good as well, massage also seemed to loosen up the ankle for my run.
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Zoom Vomero 13 (daily tra
Monday Aug 13, 2018 #
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Nike Zoom Vomero 13 (daily tra
75min (10min OT) bop
Hip mob
SR
Ice
Good run with the guys, super nice warm weather today. Legs were feeling pretty good, I think long run sort of shook out the Saturday effort so I was feeling pretty good today.
Sunday Aug 12, 2018 #
Run 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Nike Zoom Vomero 13 (daily tra