Training Log Archive: hayleebeeIn the 7 days ending Nov 25, 2017:
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Saturday Nov 25, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Pre act
Lower Leg
Rolling
Warmup easier pace
Warmup harder pace
Active Warmup
10x200m (41/42/40/41/42/42/41/42/40/39)
15 min barefoot run
hip mobility
push and sit
Stretches
Rolling
Ice bath 10 min
I really enjoyed todays workout. The 200's were tough but I found it easier to get in deep and push. Warmup was rough and choppy and hard on the knee and didn't quite get the pace I wanted. knee is sore from the fast work.
Lower Leg
Rolling
Warmup easier pace
Warmup harder pace
Active Warmup
10x200m (41/42/40/41/42/42/41/42/40/39)
15 min barefoot run
hip mobility
push and sit
Stretches
Rolling
Ice bath 10 min
I really enjoyed todays workout. The 200's were tough but I found it easier to get in deep and push. Warmup was rough and choppy and hard on the knee and didn't quite get the pace I wanted. knee is sore from the fast work.
Thursday Nov 23, 2017 #
Cross-Training 45:00 [3]
Pre Act
Rolling
Lower Leg activation
15 min barefoot run
15 min bike
15 min elliptical
hip mobility
drills
2x80% strides
Speed Ladder
95% stride
medicine ball strength
stretches
rolling
10 min ice bath
Solid workout this morning, kept up best I could in the run and put a good effort on the machines. Knee was sore but not terrible.
Rolling
Lower Leg activation
15 min barefoot run
15 min bike
15 min elliptical
hip mobility
drills
2x80% strides
Speed Ladder
95% stride
medicine ball strength
stretches
rolling
10 min ice bath
Solid workout this morning, kept up best I could in the run and put a good effort on the machines. Knee was sore but not terrible.
Cross-Training 30:00 [3]
30 min Elliptical. good workout
Wednesday Nov 22, 2017 #
Running 47:00 [3] 8.7 km (5:24 / km)
Pre Act
Rolling
2 sets Glute Activation
15 min warmup
10 min tempo
3x1min hard
15 min cool down
hip mobility
push and sit
stretches
rolling
Had a pretty good workout today. Kept up fairly well in warmup and really pushed it in tempo. The 1 min hards felt strong and fast and I was in deep. Overall the knee held up well for about half of the workout and the shoulders didn't bug me as much.
Rolling
2 sets Glute Activation
15 min warmup
10 min tempo
3x1min hard
15 min cool down
hip mobility
push and sit
stretches
rolling
Had a pretty good workout today. Kept up fairly well in warmup and really pushed it in tempo. The 1 min hards felt strong and fast and I was in deep. Overall the knee held up well for about half of the workout and the shoulders didn't bug me as much.
Tuesday Nov 21, 2017 #
Pool workout 40:00 [3]
Pre Act
Lower leg activation
rolling
Handball
6 min swim/kick
A skip
B skip
Cx10
C run
Cx5
A skip
Bskip
Cx10
C run
Running A's 4 sets(60/45/30/15)
10 min deep water running
hip mobility
Drill routine
2x75% stride
Speed ladder drills
all out stride
Medicine ball strength
Stretches
Had a really good workout in the pool today. Feel as though my form is really improving and my focus was there.
Lower leg activation
rolling
Handball
6 min swim/kick
A skip
B skip
Cx10
C run
Cx5
A skip
Bskip
Cx10
C run
Running A's 4 sets(60/45/30/15)
10 min deep water running
hip mobility
Drill routine
2x75% stride
Speed ladder drills
all out stride
Medicine ball strength
Stretches
Had a really good workout in the pool today. Feel as though my form is really improving and my focus was there.
Cross-Training 30:00 [3]
30 min Elliptical
Nothing too special, good effort put out on the elliptical and was pretty solid.
Nothing too special, good effort put out on the elliptical and was pretty solid.
Monday Nov 20, 2017 #
Running 46:00 [3]
Pre Act
Rolling
Glute Activation x2 sets
16 min warmup
14 min Steady/Surge(3:30/30)
16 min cool down
hip mobility
push and sit
Stretches
Rolling
ice bath 10 min
Had a decent workout today. I hit the effort but am feeling discouraged lately and struggling to keep up. Knee is getting more and more manageable and only begins to really hurt in cool down. My shoulders are acting up again and I've felt tight in my hips. Although I feel as though I am running stronger and in better form which could be why my hips are sore.
Rolling
Glute Activation x2 sets
16 min warmup
14 min Steady/Surge(3:30/30)
16 min cool down
hip mobility
push and sit
Stretches
Rolling
ice bath 10 min
Had a decent workout today. I hit the effort but am feeling discouraged lately and struggling to keep up. Knee is getting more and more manageable and only begins to really hurt in cool down. My shoulders are acting up again and I've felt tight in my hips. Although I feel as though I am running stronger and in better form which could be why my hips are sore.
Sunday Nov 19, 2017 #
Running 45:00 [3]
Pre Act
Lunges 4 each leg
45 min long run
Drills routine x20 each
hip mobility
Strength Y
stretches
rolling
I found today a good workout. I felt strong throughout the run and was able to ignore the pain in my knee. Near the end I felt that I was holding myself back. a little confusing on the trails today and lost focus a lot because I had no idea where I was but surprisingly made it out, felt pretty lucky I didn't end up more lost than I thought. But overall I was happy with the run and felt that it was one of my better long day runs.
Lunges 4 each leg
45 min long run
Drills routine x20 each
hip mobility
Strength Y
stretches
rolling
I found today a good workout. I felt strong throughout the run and was able to ignore the pain in my knee. Near the end I felt that I was holding myself back. a little confusing on the trails today and lost focus a lot because I had no idea where I was but surprisingly made it out, felt pretty lucky I didn't end up more lost than I thought. But overall I was happy with the run and felt that it was one of my better long day runs.