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Training Log Archive: hmorisseau

In the 7 days ending Sep 23:

activity # timemileskm+m
  run5 3:11:13 20.51(9:20) 33.0(5:48)
  elliptical2 1:36:00 5.9(16:16) 9.5(10:06)
  swim2 1:30:00 5.59(16:06) 9.0(10:00)
  Cross training 1 50:00 3.11(16:06) 5.0(10:00)
  bike1 45:00 2.8(16:06) 4.5(10:00)
  Total11 7:52:13 37.9(12:28) 61.0(7:44)

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Saturday Sep 23 #

9 AM

run race 26:13 [5] 6.0 km (4:22 / km)

pre act
10 min WU
pre act
dynamic stretching
drills
strides
race
10 min CD

Felt that I had a good race and gave my best effort. Was very dizzy at the end from the heat. I felt that the first 3k really flew by especially because it was very congested and there wasn't much room to move in the first couple of kilometres. After that I started to burn out a bit but kept pushing. Next time I feel that I could be a bit more patient in waiting for when to really go so I don't burn out as fast, but it was hard in the congestion to not try to make the breaks when there was openings .

Friday Sep 22 #

2 PM

run (Shakeout) 25:00 [1] 5.0 km (5:00 / km)

Easy shakeout checking out the course before race day. None of the hills looked too intimidating and the rolling type of course seemed similar to the provincials course I've raced throughout high school. Shins were a bit sore but the ground was pretty soft and easy on them. Getting excited to race tomorrow.

Thursday Sep 21 #

7 AM

Cross training 50:00 [3] 5.0 km (10:00 / km)

Pre act
Toe/heel walk x2
Heel drops 2 sets of 6
Roll
25 min bike
25 min elliptical
Hip mobility
A, B, C drills
Basic strength
Stretch and roll
Ice bath

Felt good during this. Had a good spin on the bike and was good on the elliptical as well. Didn't notice my shins at all when biking but noticed them a bit on the elliptical. Looking forward to racing this weekend.

Wednesday Sep 20 #

elliptical 1:06:00 [4] 6.5 km (10:09 / km)

Pre act
Heel/ toe walk
Roll
15 min WU
2 sets of 6 x2 min hard with 1 min inbetween and 2 mins between sets
15 min CD
Hip mobility
Push ups and abs
Stretch and roll
Ice bath

Felt like I got a better effort out of today's workout than I did from the last workout on the elliptical. Worked on just focusing on one interval at a time and visualized being in the middle or end of a race like we do in the pool. With the elliptical I find it very unnatural opposed to running and hard to get into a rhythm which makes it really hard to push the effort. I didn't have pain in my shins but could feel them more on the hard intervals.

Tuesday Sep 19 #

6 AM

run (Pool workout ) 1:00:00 [5] 6.0 km (10:00 / km)

Pre act
Toe/heel walk
Roll
Warm up game
Pool workout
A, B, C drills
Didn't do the strides
Basic strength
Stretch and roll
Ice bath

Came in today feeling good and felt that I gave a hard effort. My shins were a lot better in comparison to last week's workout. Last week I had quite a bit of pain when I made contact with the ground but today I didn't feel it as much.
2 PM

bike 45:00 [2] 4.5 km (10:00 / km)

Good spin of the legs. Was happy to get off campus and see a bit more of Thunder Bay. Felt very little shin soreness.

Monday Sep 18 #

8 AM

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

4 PM

run 50:00 [3] 10.0 km (5:00 / km)

Made it my goal today to focus on running efficiently so I would have something else to focus on other than my shins. Worked well and I ran smoothly. I was able to run with Paige which was nice because it was also able to focus on keeping up with her. I felt well rested from not running much the past few days and was feeling pretty good. Had some shin pain but didn't notice it as much and I think it is better than last week.

Sunday Sep 17 #

9 AM

run 30:00 [3] 6.0 km (5:00 / km)

Pre act
Lunges
Roll
30 min run (long run day)

Was feeling good during this for the most part physically. My shins were bearable to run on but started to hurt more in the second half. I feel like I'm becoming more efficient with the hills.
10 AM

elliptical 30:00 [3] 3.0 km (10:00 / km)

30 min elliptical
Hip mobility
Basic strength
Stretch and roll
Ice bath

Went to the elliptical after 30 min run. Again felt good physically and didn't feel my shins much on the elliptical.
2 PM

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

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