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Training Log Archive: hopefulbreeze

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running7 5:23:00 40.14(8:03) 64.6(5:00)
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Water running2 40:00 2.49(16:06) 4.0(10:00)
  Elliptical1 30:00 1.86(16:06) 3.0(10:00)
  swimming1 20:00 1.24(16:06) 2.0(10:00)
  Total10 7:38:00 48.53(9:26) 78.1(5:52)
averages - sleep:8

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Saturday Apr 13 #

9 AM

Running 1:05:00 [3] 13.0 km (5:00 / km)
slept:8.0

PreAct, heel drops, balance, flossing, roll, glute activation
At gratton: wu to John (16:36), tempo john-john (13:14), 5min active, hard to the end of Gratton (6:14), 1 min recovery, hard back to john (5:43), 18:30 cd
Hip mobility, strength X, stretches, hip stretch, glute stretch, calf stretch, roll, ice bath

Good workout. Had a hard time focusing on the tempo. The first mile I stuck with Ben and I was tired by the end. The second mile started out fast. I stuck with Ben for about halfway and then he started to pull ahead. I tried to stick with him but he kept moving farther ahead. During the second mile, my mind switched between being unsure if I could keep it up and trying to stick with Ben. Next time i need to focus on being calm and competitive. My glute was a bit stiff.

Friday Apr 12 #

12 PM

swimming 20:00 [3] 2.0 km (10:00 / km)
slept:8.0

20min swim (1100m)

Nice swim.

Water running 20:00 [3] 2.0 km (10:00 / km)

20min deep water run
Hip mobility, stretches, hip stretch, glute stretch, roll

Nice deep water run and stretches.

Thursday Apr 11 #

6 AM

Running 30:00 [3] 6.0 km (5:00 / km)
slept:7.0

PreAct, balance, flossing, glute exercises, roll
30min run
Hip mobility, drills, 5 strides, partner medball, stretches, hip stretch, roll, ice bath

Good run with the girls. My glute was a bit stiff today.
12 PM

Running 40:00 [3] 8.0 km (5:00 / km)

40min run

Nice run with the old ladies. Really enjoyed the company and conversations. Glute was a bit stiff throughout.
1 PM

Water running 20:00 [3] 2.0 km (10:00 / km)

20min deep water run
Hip mobility, stretches, hip stretch, glute stretch

Nice deep water run. Glute felt fine in the pool.

Wednesday Apr 10 #

4 PM

Running 58:00 [4] 11.6 km (5:00 / km)
slept:8.0

PreAct, lower leg exercises, balance, flossing, roll, glute activation
Wu to bike path (backwards wu loop) 10:22, full wu loop at monday (10:58), 5min active stuff, 2x4x400m 30 between reps 2min between sets (1:16, 1:23, 1:21, 1:19; 1:18, 1:17, 1:21, 1:16), 15cd
Hip mobility, push and sit (57push), stretches, hip stretch, glute stretch, roll, ice bath

Good workout. Worked with Ben for most on the full loop. At first I was a bit reluctant to accept the hard but competing with Ben helped. We went out a bit too fast for the first 400m, but I ended the last set at a hard wednesday effort. Glute was a bit tired during cd.

Tuesday Apr 9 #

6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:186 slept:7.0

PreAct, balance, flossing, glute exercises, roll
6min swim and kick ( 3:07swim)
Drills
2x(90 down to 15)
Deep water run
Hip mobility, drills, 5 strides, partner medball, stretches, roll, ice bath

Good workout. Beat Kip in the swim. I could have been a bit more focused during the drills. I was a bit reluctant at first to push into the hard during the intervals but kept pushing. Focusing not on the hard or how long i had left helped.
3 PM

Running 30:00 [3] 6.0 km (5:00 / km)

PreAct
30min run

Nice run through George Burke park and back. Hamstrings were tight during leg swings but they didn't bother my running. Glutes felt fine.

Elliptical 30:00 [3] 3.0 km (10:00 / km)

30min elliptical
Hip mobility, stretches, hip stretches, glute stretch, hamstring stretch, calf stretch

Good elliptical. glute got a bit tired by the end.

Monday Apr 8 #

4 PM

Running 54:00 [3] 10.8 km (5:00 / km)
slept:9.0

PreAct, lower leg exercises, balance, flossing, roll, glute activation
15wu, 2x4x2min 1min between reps, 2min between sets, 15cd
Hip mobility, strength, stretches, glute stretch, roll, ice bath

Good workout. For the first set i was focused just on pushing hard. The second set i focused on getting closer to the young bucks and i was able to push more into the hard. Gluye was a bit tired durig cd.

Sunday Apr 7 #

2 PM

Running 46:00 [3] 9.2 km (5:00 / km)
slept:9.0

PreAct, lunges, flossing
46min run

Nice run with Paige, Kayla, and Maxie. The weather was perfect running weather! My glute only started to get tired by the end of the run.

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