Training Log Archive: cgmacintIn the 7 days ending Oct 27, 2018:
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Saturday Oct 27, 2018 #
12 PM
Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Nike Matumbo 2 Spike
Preactive
15min WU
Active WU
XC race (33:49)
15min CD
The race started out pretty slow so I was bunched up behind a lot of guys for the first bit which made the first big down hill pretty hectic. Once things spread out a bit on the first lap I just worked on running fast and smooth. Got into the second lap still feeling pretty good and engaged. Made a point of staying engaged when the conditions of the course got tough. I ended up strung out behind a few guys and just worked on them. I passed a few of them but when I pushed they would push too. Despite not catching them though I think working on them helped me push through when things got in deep. Did a good job of staying engaged and staying calm when things started to hurt.
15min WU
Active WU
XC race (33:49)
15min CD
The race started out pretty slow so I was bunched up behind a lot of guys for the first bit which made the first big down hill pretty hectic. Once things spread out a bit on the first lap I just worked on running fast and smooth. Got into the second lap still feeling pretty good and engaged. Made a point of staying engaged when the conditions of the course got tough. I ended up strung out behind a few guys and just worked on them. I passed a few of them but when I pushed they would push too. Despite not catching them though I think working on them helped me push through when things got in deep. Did a good job of staying engaged and staying calm when things started to hurt.
Friday Oct 26, 2018 #
3 PM
Run 30:00 [3] 6.67 km (4:30 / km)
shoes: Nike Pegasus 35 Trainer
Preactive
25min shakeout on the course
Drills
3 strides
SR
Felt pretty good today. I really like the look of the course, with the big hill in the middle of the lap and the downhill to finish it's gonna be a good race with the conditions out there.
25min shakeout on the course
Drills
3 strides
SR
Felt pretty good today. I really like the look of the course, with the big hill in the middle of the lap and the downhill to finish it's gonna be a good race with the conditions out there.
Thursday Oct 25, 2018 #
6 AM
Run 15:00 [3] 3.33 km (4:30 / km)
Preactive + Roll
15min Barefoot run
...
15min Barefoot run
...
7 AM
Crosstraining 30:00 [3] 3.0 km (10:00 / km)
10min circuit
10min elliptical
10min bike
Hip mob
Drills
3 strides
Weights
SR
Ice
10min elliptical
10min bike
Hip mob
Drills
3 strides
Weights
SR
Ice
2 PM
Run 45:00 [3] 10.0 km (4:30 / km)
shoes: Nike Zoom Structure Grey/Green
45min off day with Colin today, time flew and we ended up going out a little farther than we were supposed to, ended up almost still getting back on time. Legs are feeling pretty good.
Wednesday Oct 24, 2018 #
4 PM
Run 55:00 [3] 12.22 km (4:30 / km)
shoes: Nike Pegasus 35 Trainer
Preactive
15min WU to CR
10min @ tempo
3min recovery, 2x 1km loop of 300 below > 100 above
2min recovery
5min @ tempo
15min CD
Hip mob
PSSR
Ice
Good session today, after the first 10min of tempo the legs felt pretty good and flowy. Kept the race in mind when things got tough.
15min WU to CR
10min @ tempo
3min recovery, 2x 1km loop of 300 below > 100 above
2min recovery
5min @ tempo
15min CD
Hip mob
PSSR
Ice
Good session today, after the first 10min of tempo the legs felt pretty good and flowy. Kept the race in mind when things got tough.
Tuesday Oct 23, 2018 #
6 AM
Pool Workout 50:00 [3]
Preactive
Game
Pool Workout
Hip mob
Drills
Strides
Hurdle Drills
SR
Ice
Good pool workout, envisioned myself in a race and pushed when things got tough.
Game
Pool Workout
Hip mob
Drills
Strides
Hurdle Drills
SR
Ice
Good pool workout, envisioned myself in a race and pushed when things got tough.
7 PM
Run 45:00 [3] 10.0 km (4:30 / km)
Offday run today solo after class.
Monday Oct 22, 2018 #
4 PM
Run 53:00 [3] 11.78 km (4:30 / km)
Preactive
20min WU
16min of 3:30/:30 steady surge
15min CD
Hip mob
Weights
SR
Ice
Pretty good session, ran with Gavin and hit a good effort. Pushed when it got uncomfortable.
20min WU
16min of 3:30/:30 steady surge
15min CD
Hip mob
Weights
SR
Ice
Pretty good session, ran with Gavin and hit a good effort. Pushed when it got uncomfortable.
Sunday Oct 21, 2018 #
9 AM
Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Nike Zoom Structure Grey/Green
Preactive + Roll
75min LR
Hip mob
Basic Strength
SR
Ice
Felt much better today, still runny nose but not much of a cough. Legs felt good as well. Went through the trails up to the gravel pit and back, finished with the mile loop and km loop, we definitely did a good job of keeping a good pace today, didn't push the pace at all, getting excited for OUAs.
75min LR
Hip mob
Basic Strength
SR
Ice
Felt much better today, still runny nose but not much of a cough. Legs felt good as well. Went through the trails up to the gravel pit and back, finished with the mile loop and km loop, we definitely did a good job of keeping a good pace today, didn't push the pace at all, getting excited for OUAs.