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Training Log Archive: hopefulbreeze

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Running5 4:34:00 34.05(8:03) 54.8(5:00)
  Pool Workout1 2:00:00
  Workout1 45:00
  Total7 7:19:00 34.05 54.8

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Saturday Sep 16, 2017 #

9 AM

Running 1:13:00 [5] 14.6 km (5:00 / km)

PreAct
15WU
3 loops of progressions
20CD
hip mobility
strength: 192 abs and 50 pushups

My fast off day loop was good along with my tempo loop. For my last loop, I pushed hard but I still felt like I had a bit left in me at the end. I need to work on running at an uncomfortable pace.

Thursday Sep 14, 2017 #

6 AM

Workout 45:00 [3]

PreAct
strength: toe walk, heel walk, heel drop
15min running
15min on the bike
15min on the elliptical
hip mobility
14A's x3, 14jumping A's x3, 20C's x3
3 strides (75%, 85%, 95%)
20pushups
Planks: front, left, right and back for 45sec each
20 squats
stretches

this workout went well. I was a bit tired at the end of it. Because of my 8:30 class, I was not able to finish all of the stretches.

Wednesday Sep 13, 2017 #

4 PM

Running 53:00 [3] 10.6 km (5:00 / km)

PreAct
Strength: donkey Kicks and Bridge
15min warm up
10min tempo
(30sec fast and 1min jog) x6
5min tempo
15min cool down

At the beginning of the first tempo I had a hard time concentrating on the run because of the long day of classes. by the end of the first tempo I was able to focus a lot better. overall the run went well.


Tuesday Sep 12, 2017 #

6 AM

Pool Workout 2:00:00 [4]

pre activation
6min of swimming and kicking x2
A skip x2
10x Stationary C's
C-run
5x Stationary C's
A skip x2
10x Stationary C's
C-run
running A's for (30sec, 45sec, 1min, 30sec, 40sec) x3
water running in deep water for 6min
hip mobility
planks for 30sec each x2 (front, left, right and back)
6 strides (75% x2, 80% x3, and 100%)
stretching and rolling
ICE BATH!!!!

This workout went well. for the running A's i pushed myself so that i was breathing hard and my legs were tired.
5 PM

Running 30:00 [2] 6.0 km (5:00 / km)

PreAct
30min run
stretches

I had a nice run along the stream on campus. I started out at a slower pace but on the way back I picked up the speed a bit.

Monday Sep 11, 2017 #

5 PM

Running 53:00 [4] 10.6 km (5:00 / km)

PreAct
Strength: bridges and donkey kicks
15min WU
4x2min fast with 1min break between each
2min jog
2x2min fast with 1min jog between each
1min fast
17min CD with 2 strides
hip mobility
strength: 132 abs and 50 pushups
stretches

The workout started out very well; the pace I ran for the fast was good. because of the heat and my cold I got a bit dehydrated at the end. as a result of this, I wasn't able to finish my last 2min hard. I wanted to stop after the 6th hard but Maxie pushed me to do one more minute.

Sunday Sep 10, 2017 #

4 PM

Running 1:05:00 [3] 13.0 km (5:00 / km)

preAct
strength: (10donkey kicks and 10 bridges) x2
65min run
strength: 50 pushups and 40 squats
stretches

Overall it was a good run. at the beginning of the run I had a hard time concentrating on the pace. after 20min of this struggle I was able to focus better and keep a consistent pace. the reason for my lack of concentration was probably that I was running by myself and I had little sleep the night before.

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