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Training Log Archive: hmorisseau

In the 7 days ending Apr 28:

activity # timemileskm+m
  swim5 4:15:00 15.84(16:06) 25.5(10:00)
  run3 2:40:00 19.88(8:03) 32.0(5:00)
  elliptical2 1:30:00 5.59(16:06) 9.0(10:00)
  bike1 45:00 2.8(16:06) 4.5(10:00)
  strength2 40:00
  Total13 9:50:00 44.12 71.0

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Saturday Apr 28 #

10 AM

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

Roll
Pre act
Glute activation
60 min just run
Hip mobility
Push and sit
Stretch and roll
Ice bath

Foot and shins/calves felt good. Nice run

Friday Apr 27 #

4 PM

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

5 min bike to gym
30min elliptical
Hip mobility
Core
Stretch routine
Jo’s hip mobility
Roll
5 min bike home
Ice bath after dinner

Felt good to do something after sitting and driving majority of the day. Stretching and rolling felt good too. Legs feeling pretty good for the most part, hips are tight

Thursday Apr 26 #

7 AM

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

Pre act
Lower leg strength
Roll
Pool workout
2 sets of 15,30,45,60,60,45,30,15 with 15s inbetween and 1 min between sets
13 deep water run
Hip mobility
Drills
3 strides
Weights
Stretch and roll
Ice bath

Good pool workout. Was tired this morning but foot and shins/calves felt pretty good. Weights were very hard today. Felt very shaky after
8 AM

strength 20:00 [3]

Day 2- week 1

Anti rotation bands 3x10/s
Supersetted with pushups (3s down and explosive up) 3x10

Shoulder taps 3x6/s
Super yes with 3x30s plank

Rfe split squats 3x12,10,8
Wu-15s
30s (very difficult)
Supersetted with A run 3x10s

Wednesday Apr 25 #

run 45:00 [3] 9.0 km (5:00 / km)

Pre act
Toe/heel walk
Roll
Glute activation
Wu 15 min
2 tempo loops with 2 min recovery inbetween
1-4:33
2-4:55
Cd to 45 min
Hip mobility
Push and sit
Stretch and roll
Back to LU
Hurdle mobility
Roll
Ice bath

This was pretty good. The tempo felt flowy but I let my breathing get out of control on the first one trying to stick with the group. The second one I focused more on keeping the breathing in control and just pushing on that limit instead of exceeding it. Was eager to be getting in a workout but need to not overdo it. Felt like I could have done more so wasn’t quite a Monday effort. Foot and shins/calf felt good
8 AM

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

30 deep water run
400m pull
100m hard
30s rest
400m pull
100m hard
30s hard
250m pull
Stretch and roll
Ice bath

Was going to finish with some deep water running but Rebekkah was there when I got there so decided to start with it and do some with her. Still feeling pretty tired so didn’t want to do anything too crazy and catch up on some recovery. Just did a couple faster things and good steady pull. Foot feels pretty good and shin/calf not too bad

Tuesday Apr 24 #

7 AM

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

Pre act
Roll
Spike ball
Pool workout
2 sets of 15,30,30,15,15,30,30,15 with 15s inbetween and 45s between sets
1 set of 15,30,30,30,15 with hands on head for 10s in middle of 30s
13 deep water run
Hip mobility
Drills
Hurdle mobility
Stretch and roll
Ice bath

Did not sleep well last night. Could not fall asleep for the life of me, did not fall asleep till after 230. Felt like garbage this morning but got in a really good pool workout. Not sure if it was just cause I was really tired so it felt really hard but regardless felt quite exhausted afterwards and got lots out of it. Kept the focus despite being tired. Could work more on my recovery aspect lately because my fitness is not where I want it to be right now and in order to increase that I need to get over my injuries
3 PM

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

45 min steady bike outside
Hip mobility
Core
Stretch and roll

This was good once I got going. Was feeling pretty tired so wasn’t very motivated to do much of anything. Good stretch after

Monday Apr 23 #

7 AM

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

Wu: 400 swim, 200 kick
8x100 on 2 min alternating between swim and pull
2 min rest
12x50 on 1 min
2 min rest
100 hard pull
500m cd anything but free

Was really fighting myself in the water this morning. Putting lots of effort in and wasn’t really going anywhere. The 50s were really hard today by the 8th one I was really slowing down and then my recovery was shorter so got a lot of work done there. Got in a really good sleep last night. Was out at 830 and wasn’t up till 7. Legs felt a bit better this morning
4 PM

run 55:00 [3] 11.0 km (5:00 / km)

Pre act
Toe/heel walk
Roll
Glute activation
Drive to boulevard
55 min just running
Hip mobility
Weights
Stretch and roll
Ice bath after dinner

This was pretty good. Foot didn’t really cause me problems and my right lower leg wasn’t crazy sore. Started to feel it a bit more in the last 10 mins
6 PM

strength 20:00 [3]

Deadlifts 3x12,10,8
Wu: 20s
35s
Could probably do more next time, but work more on shooting hips forward
Supersetted with glute bridge 3x8
1-No weight
2-10
3-15

Dumbbell bench press 3x12,10,8
35s
Supersetted with landmine press 3x12,10,8
10

Elevated push ups to max
38

Sunday Apr 22 #

9 AM

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

Pre act
Lunges
Roll
1h elliptical
Hip mobility
Strength y
Some ankle strengthening stuff
Hip mobility again because my lower back was really tight
Stretch and roll
Ice bath

This wasn’t bad. My right shin was feeling really sore last night so i iced it. Legs in general felt sore and heavy this morning. Got in some good stretching and rolling after
6 PM

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

45 deep water run

Pretty good. Did about half of it with Rebekkah so went by fast. Right lower leg is still fairly sore

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