Training Log Archive: therunningpaigeIn the 7 days ending Nov 10, 2018:
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Saturday Nov 10, 2018 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
slept:8.5
Preact with balance
Glute activation
12.5 min warmup
5 mins of active
3 loop progression run (14:21, 12:34, 12:18)
16.5 min cooldown
Hip mobility
Sit and push
Stretch, roll, ice
Today went pretty good. I could feel the weights in my legs and the fact that I didn’t do jo’s Hip mobility yesterday, but all things considered I think I ran well today. First lap was smooth and second lap Maxie took off with a harder effort than I was expecting and I lost the front group. I was worrying about running faster for the last lap because we were moving quite well for the second. But when the final lap came around my mindset just went to went it gets hard, push and also being brave and embracing the challenge. I
Glute activation
12.5 min warmup
5 mins of active
3 loop progression run (14:21, 12:34, 12:18)
16.5 min cooldown
Hip mobility
Sit and push
Stretch, roll, ice
Today went pretty good. I could feel the weights in my legs and the fact that I didn’t do jo’s Hip mobility yesterday, but all things considered I think I ran well today. First lap was smooth and second lap Maxie took off with a harder effort than I was expecting and I lost the front group. I was worrying about running faster for the last lap because we were moving quite well for the second. But when the final lap came around my mindset just went to went it gets hard, push and also being brave and embracing the challenge. I
Friday Nov 9, 2018 #
Elliptical 45:00 [3] 4.5 km (10:00 / km)
slept:9.0
Quick elliptical in between classes because of a busy day.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Thursday Nov 8, 2018 #
Running 47:00 [3] 9.4 km (5:00 / km)
Ran with Hailee over to the college and finished up running the trails and golf course on campus.
Elliptical 32:00 [3] 3.2 km (10:00 / km)
Hailee came before I had reached 40 so I went a little longer on the run portion. Things are feeling good!
Elliptical 10:00 [3] 1.0 km (10:00 / km)
10 min elliptical
hip mobility
drills
2 strides
spped ladder
1 stride
strength day 1 week 2
stretch, roll, ice
Strides felt good.
hip mobility
drills
2 strides
spped ladder
1 stride
strength day 1 week 2
stretch, roll, ice
Strides felt good.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Usual sweaty self.
Circuit 10:00 [3] 1.0 km (10:00 / km)
good circuit didn't mind being on the track.
Running 15:00 [3] 3.0 km (5:00 / km)
slept:8.0
Preact with balance
Glute exercises with band
15 min barefoot run
Feeling yesterdays workout, but no stiffness or offness in my leg this morning, Felt better than last week.
Glute exercises with band
15 min barefoot run
Feeling yesterdays workout, but no stiffness or offness in my leg this morning, Felt better than last week.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Strength (week 2 day 1) 20:00 [3]
3 x 10 goblet squats (20, 50, 50, 50)
3 x 10/leg standing lunge (20, 20, 25)
3 x 10 reverse push-ups
3 x 10/s shoulder taps
3 x 10 pushups (31, 35, 36)
Good strength the pushups are super tough!
3 x 10/leg standing lunge (20, 20, 25)
3 x 10 reverse push-ups
3 x 10/s shoulder taps
3 x 10 pushups (31, 35, 36)
Good strength the pushups are super tough!
Wednesday Nov 7, 2018 #
Running 1:05:00 [3] 13.0 km (5:00 / km)
Preact with lower leg walks
Balance and glute activation
15 WU
10 tempo
3 x (3 x 300m) with 45s between reps and 90s between sets (1:02 mostly with 1:04 as a high and 1:00 on the last one as the low)
5 tempo
16 CD
Hip mobility
Push and sit
Stretch, roll, ice
Today was a definite struggle in terms of the way the body was moving. But I made sure to push when it got hard. The tempo my focus could’ve been better but when I noticed it drifting I would bring it back. Right Jammie is a little off but it felt good to go fast again.
Balance and glute activation
15 WU
10 tempo
3 x (3 x 300m) with 45s between reps and 90s between sets (1:02 mostly with 1:04 as a high and 1:00 on the last one as the low)
5 tempo
16 CD
Hip mobility
Push and sit
Stretch, roll, ice
Today was a definite struggle in terms of the way the body was moving. But I made sure to push when it got hard. The tempo my focus could’ve been better but when I noticed it drifting I would bring it back. Right Jammie is a little off but it felt good to go fast again.
Elliptical 35:00 [3] 3.5 km (10:00 / km)
slept:9.0
Good shakeout in the morning ended with some stretches and rolling.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Tuesday Nov 6, 2018 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:8.0
Preact with balance
Glute band exercises
Capture the flag
6mins swim and kick
Drills
3 x (3 x 70s)
DWR to 45
Hip mobility
Drills
2 strides
Speed ladder
1 stride
Stretch, roll, ice
Today was awesome I really liked playing capture the flag to start! Also got a good effort in the pool. Embraced it and pushed when it got hard. When it got to the point where I didn’t know whether or not I could do it I got excited because I got to the point where I will grow. Right Jammie is a little tight today.
Glute band exercises
Capture the flag
6mins swim and kick
Drills
3 x (3 x 70s)
DWR to 45
Hip mobility
Drills
2 strides
Speed ladder
1 stride
Stretch, roll, ice
Today was awesome I really liked playing capture the flag to start! Also got a good effort in the pool. Embraced it and pushed when it got hard. When it got to the point where I didn’t know whether or not I could do it I got excited because I got to the point where I will grow. Right Jammie is a little tight today.
Running 42:00 [3] 8.4 km (5:00 / km)
Ran on the river trails and golf course. Leg felt a little stiff and off in the right hammie/hip at the start of the run but was good once I got going. Didn't affect my stride. Ended with hip mobility.
Elliptical 40:00 [3] 4.0 km (10:00 / km)
Elliptical before the run mostly with Beks.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Monday Nov 5, 2018 #
Elliptical 45:00 [3] 4.5 km (10:00 / km)
slept:9.0
Could feel the work from the weekend, but got her done and ended with some good stretching while talking to beks.
Running 54:00 [3] 10.8 km (5:00 / km)
Preact with balance
Glute activation
15 WU
20 steady surge (2:30, 30s)
19 CD
Hip mobility
Strength
Stretch, roll, ice
Today was a nice struggle. I feel tired but I still got the work done. Earlier this season I would’ve backed off and slowed, but today I went with the group even though my mind was telling me otherwise. Got better today. My leg was a little stiff off the start.
Glute activation
15 WU
20 steady surge (2:30, 30s)
19 CD
Hip mobility
Strength
Stretch, roll, ice
Today was a nice struggle. I feel tired but I still got the work done. Earlier this season I would’ve backed off and slowed, but today I went with the group even though my mind was telling me otherwise. Got better today. My leg was a little stiff off the start.
Strength 20:00 [3]
3 x 10 step ups (10, 20, 20, 25)
3 x 15s a-run
3 x pull ups (10, 13, 15)
This was tough. There seemed to be a lack of weights today so I made sure to really focus on form to make it difficult. 25s showed up for the last set of step ups and was nice and challenging. Pull-ups were awesome.
3 x 15s a-run
3 x pull ups (10, 13, 15)
This was tough. There seemed to be a lack of weights today so I made sure to really focus on form to make it difficult. 25s showed up for the last set of step ups and was nice and challenging. Pull-ups were awesome.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Sunday Nov 4, 2018 #
Running 1:37:00 [3] 19.4 km (5:00 / km)
slept:9.5
Preact with 6 lunges
Balance and roll
97min long run
30 HOH drills
Hip mobility
Strength X (40s)
Stretch, roll, ice
Today was pretty good. I could feel the work from yesterday in my legs but still got good work done today. When we dropped hailee off I was like it would be easy to be done now, but I need to struggle to get better. Time went by once I committed to it and Kayla and I ended up going a little extra.
Balance and roll
97min long run
30 HOH drills
Hip mobility
Strength X (40s)
Stretch, roll, ice
Today was pretty good. I could feel the work from yesterday in my legs but still got good work done today. When we dropped hailee off I was like it would be easy to be done now, but I need to struggle to get better. Time went by once I committed to it and Kayla and I ended up going a little extra.