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Training Log Archive: hopefulbreeze

In the 7 days ending Nov 23:

activity # timemileskm+m
  Water running7 6:45:00 25.17(16:06) 40.5(10:00)
  Running3 2:35:00 19.26(8:03) 31.0(5:00)
  Bike1 30:00 1.86(16:06) 3.0(10:00)
  Total11 9:50:00 46.29(12:45) 74.5(7:55)
averages - sleep:8.7

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Saturday Nov 23 #

9 AM

Bike 30:00 [3] 3.0 km (10:00 / km)
slept:9.0

Roll, PreAct, lower leg exercises, balance, glute activation
30min bike
Hip mobility, deep squats, push and plank, stretches, hip streches, roll, ice bath

Good stretches after the bike.
4 PM

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

15min wu, 15x1min hard, 1min easy, 15min cd
Hip mobility, glute and hip stretches

Good deep water run. Leg felt fine during the dwr. After it was a bit more sore. Stretching afterwards helped to lower the soreness to normal.

Friday Nov 22 #

2 PM

Water running 1:00:00 [3] 6.0 km (10:00 / km)
slept:9.0

PreAct, roll
60min dwr
Hip mobility, stretches

A little annoyed with my leg today. Nice to do stretches with Maxie.

Thursday Nov 21 #

8 AM

Water running 1:00:00 [3] 6.0 km (10:00 / km)
slept:8.0

PreAct
60min dwr
Hip mobility, stretches, ice

Nice morning deep water run. My leg is about the same as yesterday. Loving the snow outside!
12 PM

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

60min dwr
hip mobility, drills, lower leg exercises, deep squats, glute strength, stretches

Nice Deep water run with Beeman! good chats. I saw Joanna after my stretches.

Wednesday Nov 20 #

2 PM

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

PreAct, lower leg exercises, bosu balance, glute activation
60min DWR
hip mobility, deep squats, push and plank, stretches, roll

Good deep water run. Quad was a bit sore going on the elliptical earlier today so I went in the pool for an hour. My quad was fine in the pool. I did a lot of stretching and rolling this morning and after the DWR.

Tuesday Nov 19 #

6 AM

Water running 45:00 [3] 4.5 km (10:00 / km)
slept:8.0

PreAct, lower leg exercises, balance, glute activation
2min run
45min deep water run
Deep squat review, hip mobility, drills, basic strength, stretches, roll, ice

Good deep water run. My quad was sore during the run so I did some deep water running instead. Did some good stretches and will do some more throughout the day.
12 PM

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

60min DWR
hip mobility, stretches

Good deep water run. Saw Joanna after stretching.

Monday Nov 18 #

7 AM

Running 15:00 [3] 3.0 km (5:00 / km)
slept:9.0

PreAct, bosu balance
15min run
Hip mobility, glute stretch

Nice shakeout on the turf.
4 PM

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

PreAct, lower leg exercises, glute activation
15wu, 3x (5min tempo, 2min race effort, 1min fast) with 3min in between, 15min CD
Hip mobility, push and plank, stretches

Good workout with the Bucks. Worked to stay relaxed and fast throughout. Ben challenged me during the last tempo which helped me to work even more on being efficiently fast. Quad was a bit tight / sore during cd.

Sunday Nov 17 #

2 PM

Running 1:20:00 [3] 16.0 km (5:00 / km)
slept:9.0

PreAct, lunges
80min run
HOH drills, hip mobility, strength X, plank, stretches

Good run with the girls and Sam.

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