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Training Log Archive: hmorisseau

In the 7 days ending Sep 9:

activity # timemileskm+m
  run9 6:33:00 47.85(8:13) 77.0(5:06)
  Total9 6:33:00 47.85(8:13) 77.0(5:06)

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Saturday Sep 9 #

9 AM

run 59:00 [4] 11.0 km (5:22 / km)

pre act
15 min WU
active warm up
3 x 1500m repeats (1 min rest after 1st, 3 min after 2nd (I got a little bit longer waiting for my group))
1st- 6:21
2nd- 6:20
3rd- 6:23
17 min CD
hip mobility
strength (pushups 5x10, abs 125)
stretch and roll

Felt good and ready to go today. Really felt I pushed myself hard on my repeats, but wish I had someone to run with to try and push that pace even more. Was able to run them all in about the same time, but was grateful for the 3 min break because I was very tired after the first 2.

Friday Sep 8 #

3 PM

run 30:00 [1] 6.0 km (5:00 / km)

pre act
easy 30 min run
hip mobility
strength
stretch

Easy recovery run felt good, felt energetic throughout, legs felt ready for tomorrow's workout.

Thursday Sep 7 #

run (pool) 1:00:00 [4] 12.0 km (5:00 / km)

pre act
roll
6 min swimming and kicking

A skip x2
stationary c's x10
c run
stationary c's x5
(repeat above)
running A intervals ( 3 sets of 5 intervals, 45 sec on 20 sec off)
deep water running

hip mobility
A drills
strides (6)
strength
stretch and roll

don't think my effort was all out, was still trying to focus on doing the drills properly and also felt that my muscles fatigued before my breathing got heavy. I didn't have much soreness in the pool, just general fatigue, but felt soreness in my calves and right hip while doing strides.
1 PM

run 30:00 [2] 6.0 km (5:00 / km)

30 min easy run
strength
stretch and roll

felt pretty good during this, but had a lot of soreness in my calves

Wednesday Sep 6 #

4 PM

run 50:00 [4] 10.0 km (5:00 / km)

pre act
strength (glute bridge and donkey kick 10 each x 2)
15 min WU
16 min of steady/surge (2:30 steady, :30 surge)
19 min CD
hip mobility
strength (pushups 5 sets of 10, abs 116 reps)
stretch and roll

My effort was where it was supposed to be for a 'monday' workout, was on the harder end of the desired effort, was able to go right into my cool down but it was a struggle. Went out too hard for the first steady/surge trying to keep up with the other girls. Fell off pace for the 2nd trying to recover, got back on pace for the rest. Shins/ calves starting flaring up about halfway through.

Tuesday Sep 5 #

2 PM

run 30:00 [2] 6.0 km (5:00 / km)

30 min easy
hip mobility
strength
stretch and roll

legs felt a lot better and lighter today, was a good easy recovery run

Monday Sep 4 #

8 AM

run 10:00 [1] 2.0 km (5:00 / km)

pre act
10 min shakeout
stretch + roll

was feeling tired, didn't sleep well the night before, legs felt better today though in comparison to yesterday
4 PM

run 49:00 [4] 9.0 km (5:27 / km)

pre act
15 min WU
4 x 4 min tempo with 1 min jog in-between
15 min CD
hip mobility
stretch + roll
strength

the 1st one was hard to get the legs going but after that I was able to get into more of a rhythm. My second one was faster then I fell off a bit the third and my last was the same as the second. Legs felt heavy and calves/shins were burning and my stomach didn't feel the greatest

Sunday Sep 3 #

run 1:05:00 [3] 13.0 km (5:00 / km)

pre act
65 min long run
hip mobility
strength
stretch + roll

felt a bit sore and tired from the time trial but overall went alright. More hills than what I'm used to and the pace was faster than I would usually do for a long run.

run 10:00 [1] 2.0 km (5:00 / km)

10 min shake out
stretch + roll


legs felt heavy but felt better after

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