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Training Log Archive: therunningpaige

In the 7 days ending Jul 21, 2018:

activity

time

miles

Running

6:09:00

45.86

(8:03)

73.8

(5:00)

Elliptical

4:25:00

16.47

(16:06)

26.5

(10:00)

Cycling

3:50:00

14.29

(16:06)

23.0

(10:00)

Pool Workout

45:00

2.8

(16:06)

4.5

(10:00)

Strength

40:00

Circuit

15:00

1.24

(12:04)

2.0

(7:30)

Total

16:04:00

80.65

129.8

averages - sleep:8.1

2:43

0:00

» now

Saturday Jul 21, 2018 #

Cycling 50:00 [3] 5.0 km (10:00 / km)

Bike to and from centennial for practice. I had a a ncie headwind on the way over and was wearing my rain jacket so i got a such a heavy sweat on that Derek asked if it was raining when i got there because I was drenched!

C • Haha 1

Running 1:08:00 [3] 13.6 km (5:00 / km)
slept:8.0

Preact
Roll
Balancing
Glute activation
68’ run
Hip moblilty
Sit and push
Stretch

Nice hilly run today! Hit up the red and blue trails and got lots of hw large rolling hills. Did the mother and the whole time told myself this is what i wanted and pushed and drove with my butt.

Elliptical 30:00 [3] 3.0 km (10:00 / km)

Elliptical after lunch as well as hip mobility and ice bath.

Cycling 15:00 [3] 1.5 km (10:00 / km)

Commuting around for groceries and the hangar to ice.

Friday Jul 20, 2018 #

Cycling 1:00:00 [3] 6.0 km (10:00 / km)
slept:8.5

Cycled to the track and back then back to the track and back since I forgot my notebook and then back home after work. Got my sweat on.

Elliptical 45:00 [3] 4.5 km (10:00 / km)

A bit of an emotional elliptical after work. I thought the summer was going to feel like the year but I have been feeling off the last week or so. I’ve been feeling lonely and down. Really hit me today and had a rough go for the first 5-10 mins on the elliptical. I miss all the girls and everyone hanging around after practice.

Thursday Jul 19, 2018 #

Running 20:00 [3] 4.0 km (5:00 / km)
slept:8.0

Preact
Lower leg exercises
Balancing
Roll
20min barefoot run

Nice run this morning, Tierza and I were cruising and having some good chats.

Circuit 15:00 [3] 2.0 km (7:30 / km)

10 push-ups
run
20 fire hydrants
run
20 lunges
run
10 squats
run

Enjoyed circuit this morning. Feels good to do the strength and running.

Cycling 15:00 [3] 1.5 km (10:00 / km)

Good bike today, lots of sweat!

Strength (July day 2 week 3) 20:00 [3]

3 x 10 RFEs (10, 20 x 3)
3 x 20s A-Skip

3 x 12/s band lifts (red)
3 x 12/s (red)

3 x max Pull ups (7, 7, 6)
3 x 5/s shoulder taps

Good strength today. I went down in weight this week to really focus on full range of motion and form and was struggling just the same with the deep movements. Did pull-ups assisted with a partner (Tierza)

Elliptical 50:00 [3] 5.0 km (10:00 / km)

Good elliptical after work. Got in a decent roll before hand.

Running 32:00 [3] 6.4 km (5:00 / km)

Nice run post elliptical in the hospital trails. Ended with hip moblilty then biked home because I was very hungry!

Cycling 10:00 [3] 1.0 km (10:00 / km)

Wednesday Jul 18, 2018 #

Elliptical 50:00 [3] 5.0 km (10:00 / km)
slept:8.0

Good elliptical this morning, nothing unusual to report.

Running 1:07:00 [3] 13.4 km (5:00 / km)

Preact
Lower leg exercises
Balancing
Glute activation
Roll
67 min run
Hip mobility
Sit and push
Stretch
Roll
Ice bath at home

Good run today with tierza. We ran all over shuniah and had some good fun. Post workout decided to get in some good stretching and rolling instead of swimming since I want to keep the good momentum I’ve had coming back from injury. Had an ice bath after dinner since there were no rides back to the hangar.

Cycling 10:00 [3] 1.0 km (10:00 / km)

Tuesday Jul 17, 2018 #

Cycling 10:00 [3] 1.0 km (10:00 / km)

Elliptical 45:00 [3] 4.5 km (10:00 / km)

Good elliptical after work before my run.

Running 30:00 [3] 6.0 km (5:00 / km)

Nice run over to the hospital trails. I felt really good today and enjoyed the nice solo run.
Ended with hip mobility and some hamstring flossing.

Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:7.0

Preact
Lower leg exercises
Balancing
Roll
Spike ball (Tierza and I were not too bad this morning)
6mins swim
Drills
3 x (3 x 70s) with 20s between reps and 50s between sets
DWR to 45
Hip moblilty
Drills
5 strides
Hurdle mobility
Stretch
Roll
Ice bath

Good workout today I woke up and slept less than normal but I told myself getting up and out of here is what I want and I had a great workout. Really got after it in the pool HR got to 29 which is a lot better than last week but there is still more there. When i would doubt mysef I would push harder and love it because that’s where the growth is happening. Fun strides after too! Feels good to run fast.

Monday Jul 16, 2018 #

Elliptical 45:00 [3] 4.5 km (10:00 / km)
slept:8.0

Good elliptical today ended with some stretching and hamstring flossing

Running 1:07:00 [3] 13.4 km (5:00 / km)

Lower leg exercises at LU
Roll
Preact
Balancing
Glute activation
67min run
Hip mobility
Strength
Stretch
Roll
Ice tub

Nice run with Tierza today. Did a nice hilly route which is what i need right now. Body is feeling pretty good.

Strength (Strength day 1 week 3) 20:00 [3]

3 x 10 deadlifts (25, 3 x 55)
3 x 12/leg lunges (25)

3 x 10 dumbbell press (35, 35, 35 to 8 and then 5 x 30)
3 x 10/s landmine press (bar + 10, 12.5, 12.5)

1 x max push-up (65)

Cycling 10:00 [3] 1.0 km (10:00 / km)

Sunday Jul 15, 2018 #

Cycling 50:00 [3] 5.0 km (10:00 / km)

Ride to and from centennial for long run.

Running 1:25:00 [3] 17.0 km (5:00 / km)
slept:9.0

Preact
6 lunges
Balancing
Roll
85’ long run
30 HOH
strength Y
Stretch
Roll

Good long run today. I had some hills for a second breakfast. Rand with maxie at heart and started out with some version of her classic loop. The mother as always is great strength gift. Ran through some marshy areas and had fun running through the mud. Ran over through shuniah and enjoyed the nice solo pursuit today.

C • 3 1

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