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Training Log Archive: hmorisseau

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  run6 3:56:27 27.03(8:45) 43.5(5:26)
  Cross training 1 30:00 1.86(16:06) 3.0(10:00)
  elliptical1 30:00 1.86(16:06) 3.0(10:00)
  Total8 4:56:27 30.76(9:38) 49.5(5:59)

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Saturday Nov 25, 2017 #

12 PM

run race 24:27 [5] 6.0 km (4:05 / km)

Overall was pretty happy with this race. Had a lot more nervous energy from knowing that it was a smaller and more competitive field but I feel like I’m good at using that nervousness to my advantage rather than against me. I went out with the goal to stay with Paige for as long as possible. I find I run better when I push to keep up with someone and I don’t know the field well enough to know who would be someone good to push me. Felt pretty strong throughout the first lap and decided to start going for it heading into the second lap. Really enjoyed this course in terms of the alternating gradual inclines and declines. Focused a lot on just trying to float up them and move as efficiently as possible and then turning over quicker on the downs. On the last lap I think I might have settled a bit but once I got to the last down hill before the finish I got myself going to get everything out.

Friday Nov 24, 2017 #

3 PM

run 20:00 [3] 4.0 km (5:00 / km)

Shakeout run of the course loop. Liked the course and legs were feeling pretty good. Did hip mobility and stretch after.

Thursday Nov 23, 2017 #

11 AM

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

Pre act
10 min barefoot run
10 min bike
10 min elliptical
hip mobility
Drills
3 strides
Basic strength
Stretch and roll
Ice bath

Shins and calves were feeling very inflamed today. Will keep stretching and icing throughout the day. Didn’t really sleep well last night despite getting to sleep in. My house woke me up at 2am and I didn’t sleep much after that.

Wednesday Nov 22, 2017 #

5 PM

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

Pre act
Roll
Glute activation
15 min wu
10 min tempo
2 min jog
3x 1 min hard with 1 min inbetween
15 min cd
Hip mobility
Sit and push
Stretch and roll
Ice bath

The focus today was good. Was trying to visual myself being in the race. Physically I wasn’t feeling how I wanted to feel heading into a race. Calves and shins were really burning and I just felt overall tired even though I did finally get a good sleep last night. Will do as much recovery as possible before this weekend.

Tuesday Nov 21, 2017 #

7 AM

run (Pool workout ) 45:00 [5] 4.5 km (10:00 / km)

Pre act
Toe/heel walk
Roll
Handball
Pool workout 4x 1min,:45,:30,:15
Hip mobility
Drills
2 strides
Speed ladder
1 stride
Med ball exercises
Resistance band core
Stretch and roll
Ice bath

Got in a good workout despite feeling very tired this morning. Worked hard on the intervals and had good strength afterwards. Looking forward to this weekend.
12 PM

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

Felt good. Stretched after

Monday Nov 20, 2017 #

5 PM

run 46:00 [4] 9.0 km (5:07 / km)

Pre act
Toe/heel walk
Roll
15 min wu
16 min steady surge (3:30 steady, :30 surge)
15 min cd
Hip mobility
Push and sit
Stretch and roll
Ice bath

Good workout. Felt strong during the first 2 then had to work harder the last two. Was a good Monday effort. Was difficult to go into cool down. My shins/calves were bugging me today more than they have been but we were running on harder surfaces and I haven’t been feeling the greatest. Will have to do more stretching and icing.

Sunday Nov 19, 2017 #

9 AM

run 54:00 [3] 11.0 km (4:55 / km)

Pre act
Lunges
54 min long run
Hip mobility
Strength y
Stretch and roll

Good long run. The ground was a lot more even today with the packed snow. Was a really nice day for a run, trails were very pretty. Enjoyed it.

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