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Training Log Archive: hopefulbreeze

In the 7 days ending Aug 10:

activity # timemileskm+m
  Running8 6:23:00 47.6(8:03) 76.6(5:00)
  Bike3 2:25:00 5.9 9.5
  Water running1 50:00 3.11(16:06) 5.0(10:00)
  Pool Workout1 47:00 2.92(16:06) 4.7(10:00)
  Total13 10:25:00 59.53 95.8
averages - sleep:8.1

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Saturday Aug 10 #

Bike 35:00 [3] 3.5 km (10:00 / km)

Biked to practice and back.
9 AM

Running 1:13:00 [5] 14.6 km (5:00 / km)
slept:8.0

PreAct, lower leg exercises, glute activation, roll
5 loop progression run (14:58, 12:11, 12:25, 12:16, 15:52)
Hip mobility, push and sit ( 56push), stretches, roll, swim in lake

Good workout. Stuck with Noah for the second loop. During the third loop I pulled ahead of Noah. The fourth loop I pretended was a race and pushed. There were a few points were I lost focus on pushing during the last two loops of the progression. When I realized that I lost focus I refocused on moving my legs faster. My glute felt heavy throughout the progression. For the last one I felt like my breathing could be harder but my glute was super heavy and wouldn't go faster.

Friday Aug 9 #

7 AM

Water running 50:00 [3] 5.0 km (10:00 / km)
slept:8.5

50min deep water run
hip mobility, hip stretch, glute stretch

Nice deep water run at the complex.

Thursday Aug 8 #

7 AM

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

PreAct, Bosu balance, xband exercises, roll
30min run
hip mobility, drills, k drill, 5 strides, weights, core, stretches, roll, ice bath

Nice run with Paige on the turf this morning. Got to work on keeping calm during the weights.
2 PM

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

30min run
hip mobility, hip stretch, glute stretches, calf stretch, roll

Nice run through the hospital trails.

Wednesday Aug 7 #

4 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.0

PreAct, lower leg exercises, balance, xband exercises, glute activation
60min run with 3 hill surges
hip mobility, push and sit (53push), stretches, roll

Good run with the group. For the hill surges, I came 4th, 5th and 3rd. My glute was a bit tired from weights during the hill surges.

Tuesday Aug 6 #

6 AM

Pool Workout 47:00 [4] 4.7 km (10:00 / km)
slept:8.5

PreAct
6min swim and kick
drills
3x3x70s
deep water run until 47min
hip mobility, stretches

Nice Pool workout with Paige at the Complex. swim and drills were a bit out of focus being in a different environment. the intervals went well. When it got hard I stayed in the hard.
4 PM

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

PreAct, bosu balance, xband exercises, roll
30min run
hip mobility, drills, k drill, 5 strides, stretches, glute stretches, roll, ice bath

Nice run with Paige. glute was feeling the squats from yesterday.

Monday Aug 5 #

Bike 50:00 [3]

biked to practice and then to the Hanger for weights
9 AM

Running 21:00 [3] 4.2 km (5:00 / km)
slept:9.0

PreAct
21min run
hip mobility, hip stretch, glute stretch

Nice shakeout with Paige in the morning.
4 PM

Running 1:03:00 [4] 12.6 km (5:00 / km)

PreAct, lower leg exercises, balance, glute activation
20min WU, 20min steady/surge (2:30/0:30), 23min CD
hip mobility, weights, core, stretches, roll, ice bath

Good workout. Stuck with the guys for the first minute and then fell off. after the first set I kept a constant distance between Noah and I. I was a bit tired/out of focus today because of the long weekend so my focus on pushing and competing was not the best. Need to work on giving my best even when I feel a bit off.

Sunday Aug 4 #

Bike 1:00:00 [3] 6.0 km (10:00 / km)

Biked to church and back
3 PM

Running 1:16:00 [3] 15.2 km (5:00 / km)
slept:8.0

PreAct, lunges
76min run
HOH drills
Hip mobility, basic strength, stretches, glute stretch, swim in river

Nice long run with Maxie and Paige from Centennial.

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