Training Log Archive: hopefulbreezeIn the 7 days ending May 19, 2018:
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Saturday May 19, 2018 #
10 AM
Unspecified (Canoeing) 3:00:00 [3]
slept:7.0
I canoed for about 3 hours and we took about 1 hour to portage 3 portages (340m, 90m, 165m). Throughout the day it was running on and off, so by the time we got to the site we were soaked (my family and I). For each of the portages, I carried the canoe and my backpack across it. I did some calf stretches and rolling when before bed.
Friday May 18, 2018 #
6 AM
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
max:180 slept:7.5
PreAct
6min swim and kick
drills
2:15 down by 15, 30 after the first two reps and 15 between the others
deep water running 12min
hip mobility
The swim and kick went very well. I still need to work on maxing out the drills. I got in deep by the 60. After the 60 it was very hard to convince myself to keep up the effort. I still need to work on egnoring the difficulty and just going for it. Calf/ankle was fine throughout the workout.
6min swim and kick
drills
2:15 down by 15, 30 after the first two reps and 15 between the others
deep water running 12min
hip mobility
The swim and kick went very well. I still need to work on maxing out the drills. I got in deep by the 60. After the 60 it was very hard to convince myself to keep up the effort. I still need to work on egnoring the difficulty and just going for it. Calf/ankle was fine throughout the workout.
7 AM
Strength 20:00 [3]
ballerina butt - 2x10
hip hinge - 2x10
glute clams - 2x12
forearm plank - 2x30
glute bridge - 2x10
squats - 2x10
stretches, roll, ice
good strength.
hip hinge - 2x10
glute clams - 2x12
forearm plank - 2x30
glute bridge - 2x10
squats - 2x10
stretches, roll, ice
good strength.
Thursday May 17, 2018 #
Note
Iced 8 times and had one ice bath. Stretched and rolled 7 times.
10 AM
Water running 45:00 [3] 4.5 km (10:00 / km)
slept:8.0
bike to Y
45min deep water run
Good deep water run. The calf and ankle were not sore at all.
45min deep water run
Good deep water run. The calf and ankle were not sore at all.
11 AM
Elliptical 15:00 [3] 1.5 km (10:00 / km)
15min elliptical
hip mobility
The elliptical was good. My ankle/calf was not sore, but I could feel that it was a bit off a few times.
hip mobility
The elliptical was good. My ankle/calf was not sore, but I could feel that it was a bit off a few times.
Strength 20:00 [3]
elastic band 3x12
plyo push-ups 3x12
shoulder taps 3x7/s
plank 3x45sec
RFEs - 8,6,4 - 15lbs for the first one 17.5lbs for the other two
bike home
stretches, roll, ice
good strength. The push-ups, plank and RFEs were all very hard.
plyo push-ups 3x12
shoulder taps 3x7/s
plank 3x45sec
RFEs - 8,6,4 - 15lbs for the first one 17.5lbs for the other two
bike home
stretches, roll, ice
good strength. The push-ups, plank and RFEs were all very hard.
Wednesday May 16, 2018 #
6 AM
Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:192 slept:7.0
PreAct, glute activation
6min swim and kick
Drills
2x (5x60 with 15 between) 60 between sets
12min deep water running
Hip mobility
Good workout. I was not distracted with doing the workout in a new pool at all. During the workout, I was able to keep relaxed while pushing hard. By staying relaxed, I was able to push harder without it feeling as hard. I got in deep my the second last rep. Need to work on focusing on the now. My quads and glute were a bit tired during the workout. My calf and ankle did not feel sore at all. I didn't even notice anything different with the left leg.
6min swim and kick
Drills
2x (5x60 with 15 between) 60 between sets
12min deep water running
Hip mobility
Good workout. I was not distracted with doing the workout in a new pool at all. During the workout, I was able to keep relaxed while pushing hard. By staying relaxed, I was able to push harder without it feeling as hard. I got in deep my the second last rep. Need to work on focusing on the now. My quads and glute were a bit tired during the workout. My calf and ankle did not feel sore at all. I didn't even notice anything different with the left leg.
7 AM
Strength 20:00 [3]
Push and sit (53 push)
Lying hip extensions 2x10
Hip hinge 2x10
Glute clams 2x12
Forearm plank 2x20sec
Glute bridge 2x10
Box squats 2x10
Stretch, glute stretches, cal stretches, roll, ice
Good strength and stretches
Lying hip extensions 2x10
Hip hinge 2x10
Glute clams 2x12
Forearm plank 2x20sec
Glute bridge 2x10
Box squats 2x10
Stretch, glute stretches, cal stretches, roll, ice
Good strength and stretches
Tuesday May 15, 2018 #
Note
Iced 9 times today. Stretched and rolled 7 times. Went to physio today.
6 AM
Water running 45:00 [3] 4.5 km (10:00 / km)
slept:7.5
PreAct
45min deep water run
Good deep water run. There was only one point near the beginning of the deep water run that my ankle was a bit sore. Talked with one of my old coworkers while deep water running and he offered me an interview for a lifeguarding job.
45min deep water run
Good deep water run. There was only one point near the beginning of the deep water run that my ankle was a bit sore. Talked with one of my old coworkers while deep water running and he offered me an interview for a lifeguarding job.
7 AM
Elliptical 15:00 [3] 1.5 km (10:00 / km)
15min elliptical
hip mobility
Did this after the pool. My ankle was a bit sore for the first minute but after that it felt fine.
hip mobility
Did this after the pool. My ankle was a bit sore for the first minute but after that it felt fine.
Strength 20:00 [3]
Deadlifts - 10,6,4 - 40lbs for first set, 45lbs for other sets
elevated glute bridge - 3x12
bench press - 8,6,4 - 30lbs
landmines - 8,6,4 - 10lbs for first two, 7.5 for last
max elevated push-up - 33 push ups
bike home, stretch, roll, ice
Strength was good. The bar for the landmines was heavier than the bars at LU. I had a hard time on the first set and couldn't finish the second set, so I lowered the weight so that I could properly finish the last set.
elevated glute bridge - 3x12
bench press - 8,6,4 - 30lbs
landmines - 8,6,4 - 10lbs for first two, 7.5 for last
max elevated push-up - 33 push ups
bike home, stretch, roll, ice
Strength was good. The bar for the landmines was heavier than the bars at LU. I had a hard time on the first set and couldn't finish the second set, so I lowered the weight so that I could properly finish the last set.
Monday May 14, 2018 #
Note
Iced 6 times and had one ice bath. Stretched and rolled 6 times.
10 AM
Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:174 slept:8.5
PreAct, glute activation
Bike to Y
6min swim and kick
Drills
3x(60,45,30,30,45,60 with 15 between) 45 between sets
10min deep water run
Hip mobility, Push and sit (53 push), stretches, roll, bike home, ice bath
Good workout. I pushed hard on the swim and kick. The drills went a lot better today. I went during an open swim so I was able to do the drills along the width of the pool. The workout went fairly well. I got in deep but I could have pushed harder. Next time I will work on treating each like my last. Calf/ankle felt really good today. It only felt a bit off when I pushed off the wall once during the swim.
Bike to Y
6min swim and kick
Drills
3x(60,45,30,30,45,60 with 15 between) 45 between sets
10min deep water run
Hip mobility, Push and sit (53 push), stretches, roll, bike home, ice bath
Good workout. I pushed hard on the swim and kick. The drills went a lot better today. I went during an open swim so I was able to do the drills along the width of the pool. The workout went fairly well. I got in deep but I could have pushed harder. Next time I will work on treating each like my last. Calf/ankle felt really good today. It only felt a bit off when I pushed off the wall once during the swim.
Sunday May 13, 2018 #
Note
Iced 7 times today. Stretched and rolled 6 times.
2 PM
Water running 45:00 [3] 4.5 km (10:00 / km)
slept:8.75
PreAct, 5 lunges
45min deep water run
Hip mobility
Nice deep water run. My ankle only was sore once for a short bit.
45min deep water run
Hip mobility
Nice deep water run. My ankle only was sore once for a short bit.
3 PM
Strength 30:00 [3]
Strength Y
Ballerina butt lift 2x8
Hip hinge 2x10
Glute clams 2x12/side
Forearm plank 2x20sec
Glute bridge 2x10
Front box squat 2x10
Stretches, calf stretch, roll, ice
Good strength and nice stretches.
Ballerina butt lift 2x8
Hip hinge 2x10
Glute clams 2x12/side
Forearm plank 2x20sec
Glute bridge 2x10
Front box squat 2x10
Stretches, calf stretch, roll, ice
Good strength and nice stretches.