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Training Log Archive: hmorisseau

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  run4 3:34:30 26.72(8:02) 43.0(4:59)
  elliptical3 2:31:00 9.32(16:12) 15.0(10:04)
  swim1 1:00:00 3.73(16:06) 6.0(10:00)
  bike1 1:00:00 3.73(16:06) 6.0(10:00)
  Total8 8:05:30 43.5(11:10) 70.0(6:56)

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Saturday Sep 16, 2017 #

9 AM

elliptical 1:01:00 [4] 6.0 km (10:10 / km)

Pre act
Lower leg activation (toe walk, heel walk, heel drops)
15 min WU
3 sets of 5x 1min hard, 1 min easy with 2 mins easy between sets
15 min CD
Hip mobility
Strength ( push-ups 50, abs 185)
Stretch and roll
Ice bath

Was still figuring out what levels I had to be at to go hard and still be between 160-180 but I felt tired after this and my legs felt like jelly. My shins weren't really hurting during this but I could feel them more when I was doing the harder stuff. Felt like I worked hard but just didn't get the same thing out of it like I would running.

Friday Sep 15, 2017 #

bike 1:00:00 [2] 6.0 km (10:00 / km)

Easy little spin of the legs with Paige. Spent a lot of time icing and stretching today and my shins feel a tiny bit better. Didn't feel them much during the bike and biking wasn't painful.

Thursday Sep 14, 2017 #

elliptical (And bike ) 1:00:00 [2] 6.0 km (10:00 / km)

Pre act
Lower leg activation (toe walk, heel walk, heel drops)
30 min elliptical
30 min bike
Hip mobility
Strength (20 push-ups, plank set 45sec each, 20 deep squats)
Stretch and roll
Ice bath

Shins were still feeling sore today but being on the elliptical and bike was a lot less painful than running. Used this time to recover and was feeling better after the workout.

Wednesday Sep 13, 2017 #

run 40:00 [3] 8.0 km (5:00 / km)

Pre act
Glute activation
15 min warm up
10 min tempo
15 min cool down
Hip mobility
Strength (push-ups 50, abs 150)
Stretch and roll

Was still hurting in my shins so I was shut down in completing the entire work out. Felt that I did my tempo properly, but still felt that my shins limited me in getting out just a little bit more. Getting a bit frusturated by my shins limiting me from progressing but I hope that the next couple recovery days will help.

Tuesday Sep 12, 2017 #

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

pre act
warm up game

6 min of swimming and kicking x2
A drills to ladder and back x2
stationary C's x10 each leg
C drills to third blue line and back
stationary C's x5 each leg
A drills x2
stationary C's x10 each leg
C drills to third blue line
Running A's 3 sets of :30,:45,1:00, :45, :30 with :15 in-between
deep water running 6 min

hip mobility
A drills
2 strides with spikes (got shut down early because of calves/shins)
strength (front, side, back planks)
ice bath

Lower legs were feeling very sore and tender heading into todays workout. Felt that I had a better hang of the drills today so I could focus more on the effort I was putting out rather than thinking about how I'm doing the drill. Was able to get my breathing up more than last time. I was in some pain in the pool with my calves and shins as well my right hip flexor was flaring a bit. The running A's felt hard and I felt like I pushed myself despite the soreness and pain. During the strides I had a lot of pain shooting through my shins and I shut them down early.
2 PM

elliptical 30:00 [2] 3.0 km (10:00 / km)

Pre act
30 min elliptical
Hip mobility
Stretch and roll
Ice bath

Was still feeling a bit sore in the shins from this morning's workout but didn't feel them as much on the elliptical. Made sure to stretch them good and ice after

Monday Sep 11, 2017 #

run 49:30 [3] 10.0 km (4:57 / km)

pre act
strength (2x 10 of donkey kicks and glute bridges)
15 min WU
3 x 2 min intervals with 1 min jog in-between
2 min jog
repeat 3 x 2 min intervals with 1 min jog in-between
16:30 CD with 2 uphill strides
hip mobility
strength (pushups and abs(140))
stretch and roll

Had athletic therapy this morning and was feeling very sore after in my shins and calves. I felt a lot of pain during the workout and had trouble trying to focus on the effort I was putting out. I ran fairly comfortably and had a harder time really pushing myself today.

swim 1:00:00 [3] 6.0 km (10:00 / km)

Sunday Sep 10, 2017 #

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

pre act
65 min long run
hip mobility
strength (5x 10 pushups + squats)
stretch and roll

Felt good today, some soreness from day before's workout. Ran steady with the group. Noticed a previous hip injury flaring up a bit on the uphills and still notice some flaring in my calves and shins

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