Training Log Archive: therunningpaigeIn the 7 days ending Jul 28, 2018:
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Saturday Jul 28, 2018 #
Running 1:06:00 [3] 13.2 km (5:00 / km)
slept:8.0
Preact
Balance
Roll
glute activation
32min warm up
15:40 faster figure 8 loop
CD to 66'
hip mobility
Push and sit
Stretch
Ice bath in lake
Really nice run this morning. Felt good to let the legs roll and do something faster. Kept the breathing in control and went around a tempo effort. Focused on running efficient and strong, went right into CD fairly easily and didn't feel spent.
Balance
Roll
glute activation
32min warm up
15:40 faster figure 8 loop
CD to 66'
hip mobility
Push and sit
Stretch
Ice bath in lake
Really nice run this morning. Felt good to let the legs roll and do something faster. Kept the breathing in control and went around a tempo effort. Focused on running efficient and strong, went right into CD fairly easily and didn't feel spent.
Elliptical 45:00 [3] 4.5 km (10:00 / km)
Good elliptical before getting together with the family. End with some stretching.
Cycling 45:00 [3] 4.5 km (10:00 / km)
Commute cycling
Friday Jul 27, 2018 #
Elliptical 50:00 [3] 5.0 km (10:00 / km)
slept:9.0
Preact
Roll
50’ elliptical
Hip mobility
Stretch
Roll
Good elliptical finished with some good quality stretching with Andrew.
Roll
50’ elliptical
Hip mobility
Stretch
Roll
Good elliptical finished with some good quality stretching with Andrew.
Cycling 30:00 [3] 3.0 km (10:00 / km)
Commuting
Thursday Jul 26, 2018 #
Cycling 20:00 [3] 2.0 km (10:00 / km)
good sweat today
Pool Workout 20:00 [3] 2.0 km (10:00 / km)
DWR 20mins
Hip mobility
Drills
5 strides
Strength Week 4 day 2
Stretch
Roll
DWR was nice and refreshing. Strides felt good.
Hip mobility
Drills
5 strides
Strength Week 4 day 2
Stretch
Roll
DWR was nice and refreshing. Strides felt good.
Running 20:00 [3] 4.0 km (5:00 / km)
slept:8.0
Preact
Lower leg exercises
Balancing
Roll
20min run
Made sure to set multiple alarms today and woke to the duck sounding one. Nice run with the girls.
Lower leg exercises
Balancing
Roll
20min run
Made sure to set multiple alarms today and woke to the duck sounding one. Nice run with the girls.
Strength (July Week 4 Day 2) 20:00 [3]
4 x 8 RFEs
WU 10: set 1: 20, Sets 2-4: 25
3 x 25s A-skip
3 x 12/s Band Lifts (red)
3 x 12/s Chops (blue)
4 x max pullups (8, 8, 7, 8)
3 x 5/s shoulder taps
Good strength today. The 20s were challening but I felt like I could push a little harder so I upped to 25s in each hand for the rest of the sets.
WU 10: set 1: 20, Sets 2-4: 25
3 x 25s A-skip
3 x 12/s Band Lifts (red)
3 x 12/s Chops (blue)
4 x max pullups (8, 8, 7, 8)
3 x 5/s shoulder taps
Good strength today. The 20s were challening but I felt like I could push a little harder so I upped to 25s in each hand for the rest of the sets.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Running 1:05:00 [3] 13.0 km (5:00 / km)
Ran over to boulevard to meet up with Maxie with popcorn. Nice run and popcorn has been enjoying the runs. Went a little OT because we got chatting and I stopped watching the time.
Wednesday Jul 25, 2018 #
Elliptical 50:00 [3] 5.0 km (10:00 / km)
slept:9.0
Good elliptical finished with hip mobility, hamstring flossing, and some stretching.
Running 1:04:00 [3] 12.8 km (5:00 / km)
Preact
Lower leg exercises
Bslanting
Roll
64’ run with 5 hill surges
Hip mobility
Push and sit
Stretch
Roll
Ice cream
Good run with maxie. We did all 5 surges in her 45’ run so recovery was short. I need to work on my hill surges because I was doing a lot of staring st Maxie’s back. I got her on one but because she got confused and didn’t realize we were starting. Felt like I was going to hurl after the last one.
Lower leg exercises
Bslanting
Roll
64’ run with 5 hill surges
Hip mobility
Push and sit
Stretch
Roll
Ice cream
Good run with maxie. We did all 5 surges in her 45’ run so recovery was short. I need to work on my hill surges because I was doing a lot of staring st Maxie’s back. I got her on one but because she got confused and didn’t realize we were starting. Felt like I was going to hurl after the last one.
Cycling 15:00 [3] 1.5 km (10:00 / km)
Tuesday Jul 24, 2018 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:6.0
Vigorous bike ride here
3mins swimming
Drills
(15, 30, 45, 60, 45, 30, 15) x 2
DWR till 45’
Hip mobility
Drills
5 strides
Hurdle mobility
Stretch
Roll
Ice bath
I had a very awful sleep and was waking up every 15-30 mins. My room was very hot and I couldn’t fall asleep. I went to be before 9:30. I last checked the time at 4:44 and then woke up again at 6:34 I set my alarm for 5:34 so it was going off for an hour, but because of the fan i couldn’t hear it. I hopped on my bike asap and biked super hard to luckily make it here only a few mins into the workout. My mind didn’t have time to think so I just pushed and had a good workout. HR got to 28 not the highest it’s ever been but still up there. Also didn’t here dman yell stop and was just going at it. My hearing seems to be off. Finished up in the deep end once everyone left to get in the final few mins I missed. I am not proud of today but it happened so time to put it behind me and invest in a louder alarm!
3mins swimming
Drills
(15, 30, 45, 60, 45, 30, 15) x 2
DWR till 45’
Hip mobility
Drills
5 strides
Hurdle mobility
Stretch
Roll
Ice bath
I had a very awful sleep and was waking up every 15-30 mins. My room was very hot and I couldn’t fall asleep. I went to be before 9:30. I last checked the time at 4:44 and then woke up again at 6:34 I set my alarm for 5:34 so it was going off for an hour, but because of the fan i couldn’t hear it. I hopped on my bike asap and biked super hard to luckily make it here only a few mins into the workout. My mind didn’t have time to think so I just pushed and had a good workout. HR got to 28 not the highest it’s ever been but still up there. Also didn’t here dman yell stop and was just going at it. My hearing seems to be off. Finished up in the deep end once everyone left to get in the final few mins I missed. I am not proud of today but it happened so time to put it behind me and invest in a louder alarm!
Cycling 20:00 [3] 2.0 km (10:00 / km)
To the hangar and back x2
Running 48:00 [3] 9.6 km (5:00 / km)
Biked home then ran over to George Burke park and then to the hospital trails with poppy and stayed in soft surfaces for the most part. Felt better emotionally after the run.
Elliptical 45:00 [3] 4.5 km (10:00 / km)
I’ve been feeling down and off and I keep feeling like an inconvience to people and it’s been hard for me. A bit of an emotional elliptical and run with poppy.
Monday Jul 23, 2018 #
Elliptical 50:00 [3] 5.0 km (10:00 / km)
slept:9.0
Good elliptical ended with hip mobility. Looking forward to running shakeouts!
Running 1:12:00 [3] 14.4 km (5:00 / km)
Preact
Balancing (1min)
Glute activation
Roll
60 min run turns into 72’
Bike to LU
Hip mobility
Strength
Stretch
Roll
Ice tub
Decent run today I could feel the adaptations from all the hills I’ve run the last two days. I underestimated the loop and we ended up going OT but it will only make us stronger!
Balancing (1min)
Glute activation
Roll
60 min run turns into 72’
Bike to LU
Hip mobility
Strength
Stretch
Roll
Ice tub
Decent run today I could feel the adaptations from all the hills I’ve run the last two days. I underestimated the loop and we ended up going OT but it will only make us stronger!
Cycling 50:00 [3] 5.0 km (10:00 / km)
Biked to the hangar and back, to boulevard then back to LU then back home.
Strength (July week 4 day 1) 20:00 [3]
4 x 8 deadlifts (25, 60 for all sets)
3 x 12/leg standing alternating lunges (25 all sets)
4 x 8 dumbbell press (35 all sets)
4 x 8/s landmine press (10 + small bar then long bar for sets 2-4)
1 x max push-ups (69)
3 x 12/leg standing alternating lunges (25 all sets)
4 x 8 dumbbell press (35 all sets)
4 x 8/s landmine press (10 + small bar then long bar for sets 2-4)
1 x max push-ups (69)
Sunday Jul 22, 2018 #
Running 1:33:00 [3] 18.6 km (5:00 / km)
slept:7.5
Preact
6 lunges
Balancing
Roll
93’ run
30 HOH drills
Hip moblilty
Strength Y
Stretch
Roll
Maxie and I hit the hills today and really felt my legs getting stronger. Glutes were firing! I need to work on getting up the hills because Maxie would always gap me. Overall good run leg feels back to normal!
6 lunges
Balancing
Roll
93’ run
30 HOH drills
Hip moblilty
Strength Y
Stretch
Roll
Maxie and I hit the hills today and really felt my legs getting stronger. Glutes were firing! I need to work on getting up the hills because Maxie would always gap me. Overall good run leg feels back to normal!
Cycling 50:00 [3] 5.0 km (10:00 / km)
Bike to and from centennial.
Note
Went hiking at Mackenzie falls with Alexa and Popcorn as well as some swimming.