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Training Log Archive: hmorisseau

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  run5 4:10:00 36.13(6:55) 58.14(4:18)
  swim2 1:45:00 6.52(16:06) 10.5(10:00)
  elliptical2 1:10:00 4.35(16:06) 7.0(10:00)
  bike1 20:00 1.24(16:06) 2.0(10:00)
  Total10 7:25:00 48.24(9:13) 77.64(5:44)

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SuMoTuWeThFrSa

Saturday Nov 11, 2017 #

9 AM

run 1:15:00 [5] 15.0 mi (5:00 / mi)

Pre act
Glute activation
Roll
10 min wu
5 min active
3 lap (~3km) progression run
1- 14:27
2-14:26
3- 14:30
15 min cool down

Legs were feeling very tired and dull today. Through warm up I was breathing heavy and even on the first lap which was supposed to be easier I was having to work pretty hard. Throughout the rest I kept pushing and focused on keeping my head up and my arms pumping but just never really got moving. Was working really hard and putting in the effort but never got faster throughout. Times were slow but was on the ground after. Been having trouble sleeping the past couple weeks and have been waking up periodically throughout the night so maybe that is affecting my recovery. Shouldn’t be feeling like this after two off days.

Friday Nov 10, 2017 #

7 AM

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

Thursday Nov 9, 2017 #

7 AM

swim 45:00 [3] 4.5 km (10:00 / km)

Pre act
Heel drops
Roll
Warm up game
22.5 mins swimming (200m swim, 200m kick, 200m pull, 100m swim, 100m kick)
22.5 mins deep water running
Hip mobility
Drills
4 strides
Strength y
Stretch and roll
Ice bath

Good off day. Enjoyed being in the pool. Still feeling some tightness but got some good stretching in.
1 PM

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

Off day elliptical
Stretch

Felt less tight compared to this morning. Made sure to do more stretching to feel good for Saturday’s workout.

Wednesday Nov 8, 2017 #

5 PM

run 52:00 [4] 10.0 km (5:12 / km)

Pre act
Toe/heel walk
Roll
Glute activation
15 min wu
3 sets (1min hard, 1 jog, 2 hard, 1 jog, 1 hard) 2 mins inbetween
15 min cd
Hip mobility
Push and sit
Stretch and roll

Did a good job at getting the right effort in today despite feeling a bit beat up. Hard going into cool down. Saw jo right before practice and she worked on my hips so I felt that helped in terms of not being as tight.

Tuesday Nov 7, 2017 #

7 AM

run 15:00 [2] 3.0 km (5:00 / km)

Easy shakeout then hip mobility and stretch and roll

Been feeling really tight and achy the last few nights so needed to get the legs going before the race.
6 PM

run race 35:00 [5] 7.0 km (5:00 / km)

Had a hard time getting myself into race mode for this. It was really unofficial. Was told it was supposed to be 5.5km so went out at a pretty hard pace. I got back to where we started and there was no way it was 5k and I saw other lakehead people had turned around and went back out so I did that as well. At this point I wasn’t really sure where I was supposed to go or what was happening so I wasn’t exactly in a racing gear. After going along the loop for a while I saw Jeff and Noah headed back so I turned around with them. I was tired at the end but not like I have been in other races.

Monday Nov 6, 2017 #

4 PM

elliptical 40:00 [3] 4.0 km (10:00 / km)

Pre act
Lower leg exercises
Glute activation
40 min elliptical (off day effort)
Hip mobility
Push and sit
Stretch and roll
Ice bath

Went fairly good. Hips have been super tight all day and they have been popping like crazy. Got in a good stretch after.

Sunday Nov 5, 2017 #

9 AM

run 1:13:00 [3] 14.0 km (5:13 / km)

Pre act
Lunges
Calf raises
Roll
73 min long run
Drills
Hip mobility
Strength y
Stretch and roll

The snow made this very challenging. We were slipping everywhere and I had very little traction for going up hills. Running when you are constantly slipping takes a lot out of you and it was hard to get moving at a steady rate. Looking back on it, it was fun and definitely got something out of it.
4 PM

bike 20:00 [1] 2.0 km (10:00 / km)

Easy 20 min spin just to get out and do something
Ice bath after

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