Training Log Archive: cgmacintIn the 7 days ending Oct 6, 2018:
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Friday Oct 5, 2018 #
7 AM
Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Zoom Elite 9 (tempo flat)
Preactive + Roll
15min WU
Active WU
3 sets of 3x ~1km (90sec between reps, 3min between sets) 3:23-3:17
1 rep all out in spikes 3:16
15min CD
Hip mob
PSSR
Far from ideal conditions, and a tough workout. I think I did a good job of taking it one rep at a time, first one went out pretty quick and I wasn't sure about it but went with it. By the end of it we had negative split and worked our way through it. Freezing cold, wet conditions plenty of people would have packed it in, but I think the team really worked together and kept spirits high.
15min WU
Active WU
3 sets of 3x ~1km (90sec between reps, 3min between sets) 3:23-3:17
1 rep all out in spikes 3:16
15min CD
Hip mob
PSSR
Far from ideal conditions, and a tough workout. I think I did a good job of taking it one rep at a time, first one went out pretty quick and I wasn't sure about it but went with it. By the end of it we had negative split and worked our way through it. Freezing cold, wet conditions plenty of people would have packed it in, but I think the team really worked together and kept spirits high.
Thursday Oct 4, 2018 #
6 AM
Run 15:00 [3] 3.33 km (4:30 / km)
Preactive + Roll
15min barefoot run
...
15min barefoot run
...
7 AM
Crosstraining 35:00 [3] 3.5 km (10:00 / km)
2 PM
Run 50:00 [3] 11.11 km (4:30 / km)
shoes: Nike Zoom Structure Royal Blue
Wednesday Oct 3, 2018 #
4 PM
Run 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Nike Streak 6 (racing flat)
Preactive + Roll
15min WU
12min @ tempo
~2km of 200m below race, 100m above race
2:30 recovery
3x ~1km of 200m below race, 100m above race
5min @tempo
15min CD
Quite the struggle today, the legs just weren't having it today. Mind was in a good place to work and so I hit the effort but not the performance I'd have liked. Sometimes that'll happen and thats ok
15min WU
12min @ tempo
~2km of 200m below race, 100m above race
2:30 recovery
3x ~1km of 200m below race, 100m above race
5min @tempo
15min CD
Quite the struggle today, the legs just weren't having it today. Mind was in a good place to work and so I hit the effort but not the performance I'd have liked. Sometimes that'll happen and thats ok
Tuesday Oct 2, 2018 #
6 AM
Pool Workout 50:00 [3] 5.0 km (10:00 / km)
Preactive + Roll
Handball
Pool workout
Hip mob
Drills
Strides
Hurdle drills
SR
Ice
Handball
Pool workout
Hip mob
Drills
Strides
Hurdle drills
SR
Ice
2 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Zoom Structure Royal Blue
Monday Oct 1, 2018 #
4 PM
Run 1:15:00 [3] 16.67 km (4:30 / km)
Preactive + Roll
15min WU
12min @ tempo into 2min recovery x3
15min CD with 2 hill strides
Hip mob
Weights
SR
Ice
Very good session today. Tempo efforts were right on and the mental focus was very good. Just went through a bit of a checklist as I'd go, checking in with my legs, my head, my breathing and would just realize it didn't hurt as much as my mind was telling me it was.
15min WU
12min @ tempo into 2min recovery x3
15min CD with 2 hill strides
Hip mob
Weights
SR
Ice
Very good session today. Tempo efforts were right on and the mental focus was very good. Just went through a bit of a checklist as I'd go, checking in with my legs, my head, my breathing and would just realize it didn't hurt as much as my mind was telling me it was.
Sunday Sep 30, 2018 #
8 AM
Run 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Nike Zoom Structure Royal Blue
Preactive
1hr45min LR
Hip mob
SR
Great LR with Jordan through campus and across the bridge to downtown Minni. Legs felt pretty rusty off the bat but felt good by the end of it. Different scenery for this run for sure but it was fun to run through the city.
1hr45min LR
Hip mob
SR
Great LR with Jordan through campus and across the bridge to downtown Minni. Legs felt pretty rusty off the bat but felt good by the end of it. Different scenery for this run for sure but it was fun to run through the city.