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Training Log Archive: hmorisseau

In the 7 days ending Dec 9:

activity # timemileskm+m
  run6 5:10:00 35.73(8:41) 57.5(5:23)
  swim2 2:00:00 7.46(16:06) 12.0(10:00)
  Cross training 2 1:40:00 8.7(11:30) 14.0(7:09)
  elliptical1 30:00 1.86(16:06) 3.0(10:00)
  Total10 9:20:00 53.75(10:25) 86.5(6:28)

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Saturday Dec 9 #

9 AM

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

Pre act
Lunges
70 min long run
30 drills
Hip mobility
Strength y
Stretch and roll

Was a cold run today, but got some good work in. Still feeling tired and sore but got good stretching and rolling in after.

Thursday Dec 7 #

7 AM

Cross training 50:00 [3] 7.0 km (7:09 / km)

Pre act
Lower leg strength
Roll
20 min run barefoot
15 min elliptical
15 min bike
Hip mobility
drills
3 strides
Med ball strength
Stretch and roll

Felt very tired and sore this morning from yesterday’s workout. Got in a good off day effort.
3 PM

Cross training 50:00 [3] 7.0 km (7:09 / km)

30 min elliptical
20 min run barefoot
Hip mobility
Stretch and roll
Ice bath

Felt better during this compared to this morning. Still felt sore but got in good stretching and rolling after.

Wednesday Dec 6 #

8 AM

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

4 PM

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

Pre act
Toe/heel walk
Roll
Glute activation
Warm up loop
Tempo loop (10:06)
Active wu
200m at 1500m effort (:38, think this was a bit faster than a 1500)
3 30m accelerations
3 sets of Brazilians (alternate 11 exercises with 10x100m running)
15 min barefoot cd
Hip mobility
Push and sit
Stretch and roll
Ice bath

This was a tough workout, but was happy with my focus throughout. Broke up the sets of Brazilians and just focused on one at a time and worked on keeping my head up and driving my arms. Behind my knee was feeling better today, didn’t notice it much throughout the day and didn’t notice it much during the workout either.

Tuesday Dec 5 #

7 AM

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

Pre act
Toe/heel walk
Heel drops
Roll
Pool workout
Hip mobility
Drills
3 strides
Med ball strength
Soccer game
Stretch and roll
Ice bath

Feel like I’m working hard and pushing myself during the running A intervals but I don’t feel completely exhausted after meaning there is more left. Behind my knee was hurting in the pool during the drills and intervals but didn’t interfere.
2 PM

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

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

Did 20 min barefoot following 30 min elliptical
Hip mobility, stretch, roll after

Good off day effort.

Monday Dec 4 #

12 PM

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

5 PM

run 45:00 [4] 9.0 km (5:00 / km)

Pre act
Toe/heel walk
Roll
15 wu
15 tempo
15 cd
Hip mobility
Sit and push
Stretch and roll
Ice bath

Tempo was good today. Felt strong throughout but kept testing my breathing and pushing that limit of running as fast as I can with my breathing just in control. Behind my knee has been hurting the last couple of days.

Sunday Dec 3 #

9 AM

run 1:00:00 [3] 12.0 km (5:00 / km)

Pre act
Lunges
Stretch
Long run
Hip mobility
Basic strength
Stretch
Roll
Ice bath

Good run. LPH trails were quite icy but still went well. Feeling well rested from my week off but some soreness in my calves.

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