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Training Log Archive: hopefulbreeze

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Running6 3:52:00 29.08(7:59) 46.8(4:57)
  Pool Workout1 1:00:00
  Workout1 30:00
  Total8 5:22:00 29.08 46.8

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Saturday Nov 11, 2017 #

1 PM

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

PreAct
2 loops of the Usports race course
hip mobility
stretches
roll
Ice Bath!

Good run. I ran the first loop with Kip and the second one by myself. I was focused on how I should be running those loops during the race.

Friday Nov 10, 2017 #

3 PM

Running 28:00 [3] 6.0 km (4:40 / km)

PreAct
5 lunges (3 of each)
ran 3 loops of the Usports race course
hip mobility
drills
5 strides (last 3 with spikes)
basic strength
stretches
roll

It was nice to run the course. I was able to get familiar with the different challenges. It was also nice to loosen up my legs after the long flight.

Thursday Nov 9, 2017 #

6 AM

Workout 30:00 [3]

PreAct
European Handball
10min run, 10min elliptical, 10min bike
Hip mobility
3 strides
Basic strength
Stretches
Roll
Ice Bath!

It was a good workout today. Looking forward to the weekend.

Wednesday Nov 8, 2017 #

4 AM

Running 52:00 [4] 10.4 km (5:00 / km)

PreAct
Glute activation
15min WU
10min tempo
(2min, 2min, 1min, 1min) with 1min jog between each
15min CD
hip mobility
push and sit
stretches
roll
Ice Bath

I thought that the run this evening went well. Although I felt like I could go faster on the fast stuff, I pushed at the correct effort that was needed for today.

Tuesday Nov 7, 2017 #

6 AM

Pool Workout 1:00:00 [4]

PreAct
glute activation

6min of kick and Swim
a, b, wall c, c
5x wall c
a, b, wall c, c
running a's two sets of 4 x 90sec
10min of water running

hip mobility
drills
6 strides
basic strength
stretches
Ice Bath

I found it hard to concentrate on pushing hard at first. I didn't want to get in too deep to early and not be able to push hard later on. the second set I did a lot better. I made sure that I pushed hard for all of them. I was exhausted by the end, but I need to work on pushing hard earlier.
8 PM

Running 15:00 [2] 3.0 km (5:00 / km)

15min run

I had a nice evening run.

Monday Nov 6, 2017 #

4 PM

Running 52:00 [4] 10.4 km (5:00 / km)

PreAct
15min WU
1min, 2min, 1min hard x3
15min CD
hip mobility
push and sit
stretches
Ice Bath

great run. for the first set I pushed hard but didn't feel as though it was as tiring as it should be. By the middle of the second set, it was feeling tiring.

Sunday Nov 5, 2017 #

7 AM

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

PreAct
Lunges
65min run
Drills
Hip mobility
Basic Strength
Stretches
Ice Bath

Because it was still dark when I started running, I started my run heading up Golf Links road. I was hoping that by the time that I reached to hospital trails enterance over there it would be light enough to run in them. While running up Golf Links, I met up with Maria and decided to run with her. Once I reached 30min I turned around and headed back to LU. I took the hospital trails on the way back. Overall this run went well.

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