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Training Log Archive: hopefulbreeze

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running7 5:01:55 38.65(7:49) 62.2(4:51)
  Pool Workout2 1:35:00
  Workout1 50:00 6.21(8:03) 10.0(5:00)
  Total10 7:26:55 44.86 72.2

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Saturday Nov 18, 2017 #

9 AM

Running 1:00:00 [5] 12.0 km (5:00 / km)

PreAct
30min progression
Active WU
3x1km hard (3:30, 3:22, 3:22)
15min CD
Hip mobility
Push and Sit
Stretches
Roll
Ice Bath!

My legs were a bit sore and tight before the run, but doing the progression run loosened them up. The 1km repeats went well, although I didn't focus on the last one as much as I should have.

Friday Nov 17, 2017 #

7 AM

Running 35:00 [3] 7.0 km (5:00 / km)

35min run
Stretches

Had a great run with Paige. My left leg was a bit tight.
3 PM

Pool Workout 35:00 [3]

15min swim
5min water walking
Hip mobility
Glute excerises and squats
Stretches
Ice Bath

Nice swim with Paige and Jeff.

Thursday Nov 16, 2017 #

6 AM

Workout 50:00 [3] 10.0 km (5:00 / km)

PreAct
Toe walk, heel walk, heel drop
20min run, 15min bike, 15min elliptical
Hip mobility
Drills
2 strides
Agility ladder
95% stride
Med ball strength
Stretches
Roll
Ice Bath!

I had a hard time with a few of the Med ball exercises but I pushed through it. My glute was a bit sore today. I think that it might be because of the long flight this weekend.
8 PM

Running 36:00 [3] 7.2 km (5:00 / km)

35min run
Stretches

I had a nice run. My legs were a bit tight.

Wednesday Nov 15, 2017 #

4 PM

Running 1:00:00 [4] 12.0 km (5:00 / km)

PreAct
15min WU
One current river loop at tempo
One current river loop at race pace
two sets of 6x200m with 40sec rest
One current river loop hard
15Min CD
Hip mobility
Push and sit
Glute exercises
Stretches
Ice Bath!

The run run this evening was an adventure that I will never forget. During the current river loops, the wind at one point was so hard that it was hard to breath. I found it hard to not slip while running the first set of 200m. Despite these difficulties, I made sure that I ran hard. By the end of the 200m I was tired and by the end of the last current river loop I was exhausted. The girls and I had many laughs over all over our slips and stepping into wet puddles.

Tuesday Nov 14, 2017 #

6 AM

Pool Workout 1:00:00 [4]

PreAct
Okie Dokie Ball

2x6min swim and kick
a, b, wall c, c
wall c x5
a, b, wall c, c
running A's (2:15 down to 0:15 by 15 sec)
deep water running 12min

hip mobility
drills
2 strides
agility ladder
stride
medicine ball exercises (3 of each 6)
stretches
roll
Ice Bath!

Great workout! By the 3rd last set of the running A's I was in deep. I had a hard time pushing hard on the 30sec. my ankle one was a bit sore at one point.
8 PM

Running 35:00 [3] 7.0 km (5:00 / km)

Great evening run. My legs felt great.

Monday Nov 13, 2017 #

5 PM

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

PreAct
45min run
hip mobility
stretches
Ice Bath!

I had a great run this evening. It was nice to see the team after a weekend away. my legs were a bit sore from flying all day but by the end of the run they felt great.

Sunday Nov 12, 2017 #

1 PM

Running race 30:55 [5] 8.0 km (3:52 / km)


it wasn't my best or worst race. I started out a little slow but I made sure that I was increasing the effort throughout the race. I was passing people throughout the race. By the end of the race I was exhausted but I felt like I could have endured the effort that I had at the end for a bit longer.

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