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Training Log Archive: hmorisseau

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  run5 5:02:00 34.49(8:45) 55.5(5:26)
  swim2 2:00:00 7.46(16:06) 12.0(10:00)
  elliptical2 1:30:00 5.59(16:06) 9.0(10:00)
  Cross training 1 50:00
  Total10 9:22:00 47.53 76.5

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Saturday Nov 18, 2017 #

9 AM

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

Pre act
Roll
Glute activation
30 min progression run (10 easy, 10 strong off day, 10 race effort)
Full active
2 x 1km with 3 min inbetween (3:44,3:37)
15 min barefoot cd
Hip mobility
Push and sit
Stretch and roll
Ice bath

Progression run was alright. During the last 10 min it didn’t feel like I was going very fast but I was putting in the appropriate effort. Felt like this really helped in getting me ready for the km repeats after. Felt strong for the first km. The second I didn’t feel as strong but I was pushing hard. A bit disappointed that I didn’t stay up with the pack for the second. My hips felt tight today and I noticed some pain in my right leg when I was running with the right leg inner to the track. Had some shin tightness today as well even though they haven’t really been bugging me at all this week.

Friday Nov 17, 2017 #

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

Finished with 6 min deep water running

Thursday Nov 16, 2017 #

7 AM

Cross training 50:00 [3]

Pre act
Heel drops
Roll
Lower leg strength
Roll
20 min barefoot run
15 min bike
15 min elliptical
Hip mobility drills
2 strides
Speed ladder
1 stride
Med ball circuit
Resistance band core
Stretch and roll
Ice bath

Good off day effort. Hips were feeling better than they have been but not as good as yesterday. Lower back was really tight and limiting my range during the med ball overhead squats. Will have to keep working on my flexibility to get better at those.
1 PM

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

Hip mobility and stretch after. Good off day.

Wednesday Nov 15, 2017 #

7 AM

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

5 PM

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

Pre act
Roll
15 min wu
~1 km loop at tempo 4:12
~1 km loop at race effort 4:03
5 mins active
2 sets of 6x~200m 3k race efforts. Last set spiked
40 sec between each rep, 2 min between sets
~1 km loop tempo 3:51
16 min cd
Hip mobility
Push and sit
Stretch

Good workout today. Jo worked on my hips right before and they felt great after. Noticed the difference a lot during the fast stuff and was able to open up my stride more. Was hands on knees at the end so hit a Wednesday effort.

Tuesday Nov 14, 2017 #

7 AM

run (Pool workout) 45:00 [3] 4.5 km (10:00 / km)

Pre act
Toe/heel walk
Heel drops
Roll
Okie dokie ball
Pool workout: 12 min swimming, 2:15,2:00,1:45,1:30,1:15,1:00,:45,:30,:15
Hip mobility
Drills
2 strides
Speed ladder
1 stride
Med ball exercises
Stretch and roll
Ice bath

Good workout. Hips were feeling tight but a little bit better than last week. Liked the new exercise stuff at the end.
2 PM

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

Stretched after this. Felt good regardless of hips being tight.

Monday Nov 13, 2017 #

5 PM

run 47:00 [4] 9.0 km (5:13 / km)

Pre act
Toe/heel walk
Roll
Glute activation
15 min wu
10 min tempo
2 min jog
5 min of 30 sec steady, 30 sec surge
15 min cd

Good workout. Hit a good Monday effort. Was hard to go into cool down.

Sunday Nov 12, 2017 #

9 AM

run 1:10:00 [3] 14.0 km (5:00 / km)

Pre act
Lunges
Roll
70 min long run
Drills
Hip mobility
Strength y
Stretch and roll

Big group to run with today. Was running with Paige, Maxie, Jeff, Dylan, T-Pain, Louis, Connor. Had to work to keep up with the group but fell into more of a rhythm near the end. Good workout.

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