Training Log Archive: therunningpaigeIn the 7 days ending Dec 15, 2018:
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Saturday Dec 15, 2018 #
Running 1:26:00 [3] 17.2 km (5:00 / km)
slept:9.0
Preact
WU over to the park
5 x spring hill tempo loop
20 CD
Hip mobility
sit and push
stretch and roll
Really good workout today. I felt strong. I ran with this cute little gr 9 boy who did the Noah. Got in deep and pushed. I also let out some Maxie screams lol. The loops started on a flat stretch then you went up a BIG hill and finished with 300m on the flat. I ran the first flat at tempo effort and gave'er on the hill and flat. Recovery was a bit of flat and the downhill.
WU over to the park
5 x spring hill tempo loop
20 CD
Hip mobility
sit and push
stretch and roll
Really good workout today. I felt strong. I ran with this cute little gr 9 boy who did the Noah. Got in deep and pushed. I also let out some Maxie screams lol. The loops started on a flat stretch then you went up a BIG hill and finished with 300m on the flat. I ran the first flat at tempo effort and gave'er on the hill and flat. Recovery was a bit of flat and the downhill.
Friday Dec 14, 2018 #
Note
slept:10.0
I was feeling pretty exhausted and decided to take the day off. I also calculated my mileage and didn't want to go to crazy today. Spent some time doing quality stretching.
Thursday Dec 13, 2018 #
Running 15:00 [3] 3.0 km (5:00 / km)
slept:7.0
Preact with balance
glute band exercises
15 min barefoot
15 elliptical
15 bike
hip mobility
drills
2 strides
4 wickets
1 stride
strength
stretch, roll, ice
Good last workout before heading home for the holidays. I will miss seeing you all for the next 3 weeks.
glute band exercises
15 min barefoot
15 elliptical
15 bike
hip mobility
drills
2 strides
4 wickets
1 stride
strength
stretch, roll, ice
Good last workout before heading home for the holidays. I will miss seeing you all for the next 3 weeks.
Elliptical 15:00 [3] 1.5 km (10:00 / km)
Cycling 15:00 [3] 1.5 km (10:00 / km)
Running 1:06:00 [3] 13.2 km (5:00 / km)
Nice run with the TOC crew. Had a quick 1km in there which I was pretty tired for, but I went with it to run with the group.
Wednesday Dec 12, 2018 #
Running 20:00 [3] 4.0 km (5:00 / km)
slept:8.0
Good shakeout from the house this morning.
Running 1:15:00 [3] 15.0 km (5:00 / km)
Preact with lower leg walks
balance and glute activation
Warmup loop (17)
tempo loop (9:19)
active warm-up
200 (38.9)
4 min of jogging
3 x 7min turf Brazilians with drills in between
20 CD
hip mobility
stretch, roll, ice
Good workout today. It was definitely a good challenge. During active my legs were already feeling it and I just thought of how this will make me better and this is what I want. I just went for it in the brazilians and definitely was in deep.
balance and glute activation
Warmup loop (17)
tempo loop (9:19)
active warm-up
200 (38.9)
4 min of jogging
3 x 7min turf Brazilians with drills in between
20 CD
hip mobility
stretch, roll, ice
Good workout today. It was definitely a good challenge. During active my legs were already feeling it and I just thought of how this will make me better and this is what I want. I just went for it in the brazilians and definitely was in deep.
Tuesday Dec 11, 2018 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:7.5
Preact with balance
Glute band exercises
European handball
6mins kick and swim
Drills
2 x (90, 75, 60, 45, 30, 15)
A skip with B's and C's
swim relay
hip mobility
drills
strides
wickets
stride
med ball (8lbs)
stretch, roll, ice
Good workout today. I didn't get the greatest sleep last night but that just made today a great opportunity to get better. HR got to 30 and really focused on getting to the line and pushing on it. Med ball was good it was definitely a challenge with the exercises with the ball held out front
Glute band exercises
European handball
6mins kick and swim
Drills
2 x (90, 75, 60, 45, 30, 15)
A skip with B's and C's
swim relay
hip mobility
drills
strides
wickets
stride
med ball (8lbs)
stretch, roll, ice
Good workout today. I didn't get the greatest sleep last night but that just made today a great opportunity to get better. HR got to 30 and really focused on getting to the line and pushing on it. Med ball was good it was definitely a challenge with the exercises with the ball held out front
Running 1:00:00 [3] 12.0 km (5:00 / km)
Preact
60 min run with the girls and derek.
hip mobility
stretch
Nice run with the crew.
60 min run with the girls and derek.
hip mobility
stretch
Nice run with the crew.
Monday Dec 10, 2018 #
Running 25:00 [3] 5.0 km (5:00 / km)
slept:8.5
Leg swings
25 min barefoot run
Hip mobility
Stretch
Hamstring floss
Nice shakeout before my exam this morning. Things were a little stiff off the hop but feeling pretty good after a couple mins.
25 min barefoot run
Hip mobility
Stretch
Hamstring floss
Nice shakeout before my exam this morning. Things were a little stiff off the hop but feeling pretty good after a couple mins.
Running 45:00 [3] 9.0 km (5:00 / km)
Preact with lower leg walks
Balance and glute activation
15 WU
15 2:30 steady 30s surge
15 CD
Hip mobility
Strength
Stretch
Roll
Ice
God workout today. I was feeling a little off and negative before but I told myself to snap out of it and had a decent workout. I got competitive and worked my way up and just kept going regardless of how I was feeling. Got some solid work done in the cooldown too!
Balance and glute activation
15 WU
15 2:30 steady 30s surge
15 CD
Hip mobility
Strength
Stretch
Roll
Ice
God workout today. I was feeling a little off and negative before but I told myself to snap out of it and had a decent workout. I got competitive and worked my way up and just kept going regardless of how I was feeling. Got some solid work done in the cooldown too!
Strength 20:00 [3]
3 x 10 RFEs (15, 25, 25, 25)
3 x 12s a-skip
3 x pull-ups (6, 6, 5) did it with the blue band
3 x 10/s band push
Good strength today. I think I prefer the partner pull-ups I seem to get more of a struggle with them.
3 x 12s a-skip
3 x pull-ups (6, 6, 5) did it with the blue band
3 x 10/s band push
Good strength today. I think I prefer the partner pull-ups I seem to get more of a struggle with them.
Sunday Dec 9, 2018 #
Running 1:22:00 [3] 16.4 km (5:00 / km)
slept:9.5
Preact
5 lunges
82 min run
30 HOH drills
Hip mobility
Med ball (6lbs, 15 reps)
Balance
Stretch, roll, ice
Nice run today. Went to shuniah, trowbridge, and centennial. Good strength afterwards. The med ball was challenging but I will up the weight for Tuesday.
5 lunges
82 min run
30 HOH drills
Hip mobility
Med ball (6lbs, 15 reps)
Balance
Stretch, roll, ice
Nice run today. Went to shuniah, trowbridge, and centennial. Good strength afterwards. The med ball was challenging but I will up the weight for Tuesday.