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Training Log Archive: Jcgordon

In the 7 days ending Nov 18:

activity # timemileskm+m
  X country7 7:17:00
  Total7 7:17:00

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Saturday Nov 18 #

X country (progression) 1:15:00 [3]

Preact
Glute activation
Roll
30min progression run (10min easy, 10min solid off-day, 10min 10km pace)
Full Active
3 x 1km (3:50, 3:45, 3:40) with 3min rest between sets
15min barefoot cooldown
Hip Mobility
Push and Sit
Stretch
Roll
Ice Bath

I was pretty happy with the first indoor run. The only thing I would say I did wrong was going too hard on the active strides, which led to me being exhausted for the km repeats.

Quote- "What you are afraid to do is a clear indication of what you need to do next"

Friday Nov 17 #

X country (Swim) 30:00 [3]

30 minutes of swimming

Instead of putting more effort into swimming I focused on my rhythm and found that I am more efficient and can go for longer. I am getting a lot more comfortable swimming! By the end I was starting to enjoy it!

Quote- "I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.' " - Muhammad Ali

Thursday Nov 16 #

X country (Thursday) 50:00 [3]

20 run
15 elliptical
15 bike
Medicine ball strength
75,85,100 strides

Really good workout, I got a lot out of this new strength routine! The knee is feeling a lot better after this workout.

Quote- "Our mistakes are the only thing we can truly call our own' - Billy Joel

X country (shake out) 35:00 [3]

Wednesday Nov 15 #

X country (Surge) 56:00 [3]

Pre act
15 wu
2 x(3 hard, 1 jog)
2 minute jog between sets
15 Cd

The run was great. It was very windy and slippery. During the run I was feeling very full of energy and felt that my cadence was faster than normal. After the run my left knee was very sore and I was limping briefly after the run.

Quote- "“Doesn't matter what the press says. Doesn't matter what the politicians or the mobs say. Doesn't matter if the whole country decides that something wrong is something right.

This nation was founded on one principle above all else: The requirement that we stand up for what we believe, no matter the odds or the consequences. When the mob and the press and the whole world tell you to move, your job is to plant yourself like a tree beside the river of truth, and tell the whole world -- "No, YOU move.” - Captain America

Tuesday Nov 14 #

X country (Pool) 56:00 [3]

Preact
Roll
Okie Dokie Ball
2 x 6min swimming
Drills
Pool workout #2 (2:15-0:15 breakdown decreasing by 15s each rep)
Deep water running till 56 min

Hip Mobility
Drills
2 strides (75, 85)
agility ladder
1 stride (all out)
Med ball exercise lesson

35 min run in the afternoon

I am going to enjoy this new strength routine!

I really messed up on the speed ladder.

I started the swimming with great posture and breathing technique! But I think I focused too much on arms and less on legs so at about a lap and a half my legs were pretty much directly beneath me. However, I am improving and that's what counts.

Deep water running!!! I didn't die! I focused on being as efficient as possible today to see how far I have come. This gave me some needed confirmation of improvement. But at a cost of my long term improvement, as I didn't go as hard as I usually go on a Tuesday.

Quote- "The strongest people make time to help others, even when they're struggling with there own personal demons"

Monday Nov 13 #

X country (surge) 1:00:00 [3]

Preact
2x glute activation
15WU
10 tempo
2x 5min of 30s steady, 30s surge
15 cooldown

Good workout today, I under dressed for the workout but it didn't keep me from getting a Monday workout in.

Quote- "Empathy is about finding echoes of yourself in others"

Sunday Nov 12 #

X country (long run) 1:15:00 [3]

Preact
7 times lunges
long run

I really enjoyed this run! I love the way snow clings to branches after a snow. I focused on my posture going up hills today. Nothing really special about this run.

Quote- "Trying is the first step towards failure" - Homer Simpson

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