Training Log Archive: hayleebeeIn the 7 days ending Dec 2, 2017:
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Saturday Dec 2, 2017 #
Running (Hills ) 50:00 [3] 9.9 km (5:03 / km)
Pre Act
Rolling
15 min warmup
Full Active warmup
3 sets 3 hills workout
1-4:59
2-5:17
3-4:47
15 min cool down
hip mobility
push and sit
Stretches
Had a really good workout today! Felt strong throughout it all and got in deep and was really working for the hills, really happy with my last set which was very tough but very rewarding. Took a hard slip in active which sucked and the knee didn't do too good on the hills but still able to ignore both of those and run a strong workout.
Rolling
15 min warmup
Full Active warmup
3 sets 3 hills workout
1-4:59
2-5:17
3-4:47
15 min cool down
hip mobility
push and sit
Stretches
Had a really good workout today! Felt strong throughout it all and got in deep and was really working for the hills, really happy with my last set which was very tough but very rewarding. Took a hard slip in active which sucked and the knee didn't do too good on the hills but still able to ignore both of those and run a strong workout.
Thursday Nov 30, 2017 #
Cross-Training 50:00 [3]
Pre Act
Rolling
Lower Leg Activation
20 min off-day run
15 min elliptical
15 min bike
hip mobility
75% stride, 85% stride
Speed ladder
100% stride
Medicine ball strength
Resistance band abs
Stretches
Rolling
10 min ice bath
Was a pretty rough start to the workout today. The whole run felt unnatural and quite sore. Nothing was cooperating and I felt like I was hardly moving. The rest of the workout I picked it up and worked hard and got more out of it than during the run.
Rolling
Lower Leg Activation
20 min off-day run
15 min elliptical
15 min bike
hip mobility
75% stride, 85% stride
Speed ladder
100% stride
Medicine ball strength
Resistance band abs
Stretches
Rolling
10 min ice bath
Was a pretty rough start to the workout today. The whole run felt unnatural and quite sore. Nothing was cooperating and I felt like I was hardly moving. The rest of the workout I picked it up and worked hard and got more out of it than during the run.
Wednesday Nov 29, 2017 #
Running 1:00:00 [3]
Pre Act
Rolling
2 x Glute Activation
Warmup Loop-approx 15 min
Tempo loop-10:28 min
Active Warmup
2 sets Brazilian workout
Brazilian
-5 Laps, begin and alternate with excersizes
-15 pushups//25 jumpjacks/20 Supermans/20 fire hydrants/20 lunges/10 deep squats
15 min CD
hip mobility
Push and Sit
Stretches
Rolling
Was a really good workout today, Felt pretty slow in cool down but began to pick it up near the end and really pushed it in tempo. Probably one of me better tempo runs. The Brazilians were tough but I got a good feel for them so next time I'll be able to work harder. Knee was sore in cool down after it all causing some pain in the inner ankle so we'll see how it is tomorrow considering it has been feeling better.
Rolling
2 x Glute Activation
Warmup Loop-approx 15 min
Tempo loop-10:28 min
Active Warmup
2 sets Brazilian workout
Brazilian
-5 Laps, begin and alternate with excersizes
-15 pushups//25 jumpjacks/20 Supermans/20 fire hydrants/20 lunges/10 deep squats
15 min CD
hip mobility
Push and Sit
Stretches
Rolling
Was a really good workout today, Felt pretty slow in cool down but began to pick it up near the end and really pushed it in tempo. Probably one of me better tempo runs. The Brazilians were tough but I got a good feel for them so next time I'll be able to work harder. Knee was sore in cool down after it all causing some pain in the inner ankle so we'll see how it is tomorrow considering it has been feeling better.
Tuesday Nov 28, 2017 #
Pool workout 40:00 [3]
Pre Act
Some stretches
Soccer 5 min
6 min swim/kick
A drill
B drill
C's x10
Crun
C's x5
A drill
B drill
C'sx10
C run
A running 2 x (75/60/45/30/15)
10 min deep water running
hip mobility
drills
75% 85% stride
Speed Ladder
100% stride
Medicine ball strength
Tension band abs
Stretches
Rolling
Solid effort in the pool today, focus was a little bit off but still pushed throughout the workout and got in deep on the second set of A running.
Some stretches
Soccer 5 min
6 min swim/kick
A drill
B drill
C's x10
Crun
C's x5
A drill
B drill
C'sx10
C run
A running 2 x (75/60/45/30/15)
10 min deep water running
hip mobility
drills
75% 85% stride
Speed Ladder
100% stride
Medicine ball strength
Tension band abs
Stretches
Rolling
Solid effort in the pool today, focus was a little bit off but still pushed throughout the workout and got in deep on the second set of A running.
Running 25:00 [3]
Went for a quick shakeout run today, knee has been off and on, but felt okay today. Starting to get sick, hope its not the flu but the run took a toll, hope I sleep it off tonight and tomorrow will be better.
Monday Nov 27, 2017 #
Running 44:00 [3]
Pre Act
Light Streches
Rolling
15 min warmup
Hard/Recovery (4min(2min) 3 min(1min) 2 min(1min) 1 min
15 min cooldown
hip mobility
push and sit
stretches
rolling
Was a good workout today. Pushed pretty hard in the fast work and felt strong in the WU and CD. Wasn't the best loop today, lots of traffic which was slightly concerning with the low light conditions but still was okay.
Light Streches
Rolling
15 min warmup
Hard/Recovery (4min(2min) 3 min(1min) 2 min(1min) 1 min
15 min cooldown
hip mobility
push and sit
stretches
rolling
Was a good workout today. Pushed pretty hard in the fast work and felt strong in the WU and CD. Wasn't the best loop today, lots of traffic which was slightly concerning with the low light conditions but still was okay.
Sunday Nov 26, 2017 #
Running 1:00:00 [3] 9.0 km (6:40 / km)
Pre Act
Lunges routine x6 each
60 min long run
hip mobility
strength Y
Stretches
Was a tough run today. Longest time for me yet which I am enjoying working for longer times, despite the conditions I was really trying to work hard today. Every trail covered in ice, the constant slips and falls and my knee all made that much harder today but still had a good run.
Lunges routine x6 each
60 min long run
hip mobility
strength Y
Stretches
Was a tough run today. Longest time for me yet which I am enjoying working for longer times, despite the conditions I was really trying to work hard today. Every trail covered in ice, the constant slips and falls and my knee all made that much harder today but still had a good run.