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Training Log Archive: hmorisseau

In the 7 days ending Jan 27:

activity # timemileskm+m
  run11 7:20:00 47.53 76.5
  swim2 2:00:00 7.46(16:06) 12.0(10:00)
  elliptical2 1:00:00 3.73(16:06) 6.0(10:00)
  Cross training 1 50:00 4.35(11:30) 7.0(7:09)
  Total15 11:10:00 63.07 101.5

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Saturday Jan 27 #

9 AM

run 50:00 [3] 7.0 km (7:09 / km)
(injured)

Pre act
Roll
Glute activation
Progression run: 10 easy, 10 med, couple mins hard
Progression bike: 10 easy, 10 med, 10 hard
Hip mobility
Push and sit
Ice
Stretch and roll
Ice bath

Left foot starting hurting a bit during the medium part of progression then started to be very painful during the hard. Wasn’t able to run through it. On the bike it still hurt but the pain wasn’t sharp like it was running. Walking doesn’t feel great right now. Will Ice lots throughout the day

Friday Jan 26 #

7 AM

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

20 barefoot
Hip mobility

Legs are still feeling quite heavy but felt ok once we got going
3 PM

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

Thursday Jan 25 #

7 AM

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

Pre act
Roll
Lower leg strength
20 barefoot
15 bike
15 elliptical
Hip mobility
2 strides
Speed ladder
1 stride
Med ball
Resistance bands
Stretch and roll
Ice bath

Felt very tired this morning. Did not want to get out of bed. Barefoot felt harder than it usually does but elliptical and bike was good. Could feel my right shin on the strides.
11 AM

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

Off day run. Jo worked on my hips prior to this so they felt a bit better but still fairly tight
12 PM

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

Hip mobility
Stretch

This felt good for the most part

Wednesday Jan 24 #

8 AM

run 20:00 [3]

20 barefoot
Hip mobility
Stretch and roll

Shins felt sore and hips felt pretty tight. Good stretch after
4 PM

run 1:20:00 [4] 16.0 km (5:00 / km)

pre act
Roll
Glute activation
Warm up loop (17:30)
Tempo loop (10:11)
Active wu
200m @ 1500m effort (:38)
3 accels
4 sets of 5x200m @3k pace (~:41 mid) 2 min recovery between sets, half lap active recovery between reps
:41,:43,:40,:42:41
:42,:41,:42,:40,:42
:41,:41,:42,:41,:41
:41,:41,:41,:41,:39
15 cd
Hip mobility
Push and sit
Stretch and roll
Ice bath

Did a better job at running tempo flowy today but still felt slow. The 200s felt strong for the most part. The last two sets were harder. Was hands on knees at the end but only for a few seconds. Wasn’t quite as tiring as a typical Wednesday workout. Feeling quite exhausted both physically and mentally today.

Tuesday Jan 23 #

7 AM

run (Pool workout) 45:00 [4] 4.5 km (10:00 / km)

Pre act
Toe/heel walk
Roll
Okie dokie ball
Pool workout (4 sets of 60,45,30,15)
Hip mobility
Drills
2 strides
Speed ladder
1 stride
Med ball
Resistance bands
Stretch and roll
Ice bath

Felt very tired and beat up this morning but had a really good workout. Everything in the pool I felt like I did to this best of my ability and the stuff after went good too. Will focus on lots of recovery this week alongside the training
2 PM

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

This was slow. Felt very tired and heavy

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

Hip mobility
Stretch and roll

This felt better than the run but still pretty tired

Monday Jan 22 #

7 AM

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

20 barefoot
Hip mobility

Legs felt pretty heavy
8 AM

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

4 PM

run 55:00 [4] 11.0 km (5:00 / km)

Pre act
Toe/ heel walk
Roll
Glute activation
15 wu
5x 4 mins tempo with 1 min jog inbetween
16 cd
Hip mobility
Push and sit
Stretch and roll
Ice bath

Warm up today felt pretty fast. Didn’t feel too far off of a tempo pace but I’m feeling pretty beat up from the weekend so that could have been a factor. The tempo itself wasn’t much of a tempo as I was wanting to practice running with the group for racing so was basically just trying to catch them the whole time versus focusing on keeping my breathing just in control and running flowy. Didn’t execute this workout properly so will have to focus on doing the proper tempo next time instead of worrying about where I am in regards to others.

Sunday Jan 21 #

7 AM

run 15:00 [3] 3.0 km (5:00 / km)

Easy shakeout before getting on the bus
Feeling tired
2 PM

run 1:15:00 [3] 15.0 km (5:00 / km)

Pre act
Lunges
75 long run
30 drills
Hip mobility
Strength y
Stretch and roll
Ice bath

This was tough. Legs felt heavy and tired and shins were hurting when I would land unevenly with the footing. Will sleep good tonight

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