Training Log Archive: JcgordonIn the 7 days ending Nov 25, 2017:
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Saturday Nov 25, 2017 #
X country (saturday) 45:00 [3]
warmup loop warmup pace
warmup loop- hard warmup pace
active warmup
10x200m
15 min cooldown
I am very happy with this workout! My legs were burning with lactic acid by the end. I was fighting Dylan the entire workout, and on the 10th 200 metre I told myself I would beat him and I worked my ass off to succeed in that. I felt very fast today.
Quote - "All we have to do is decide what to do with the time that is given to us"- Gandalf
warmup loop- hard warmup pace
active warmup
10x200m
15 min cooldown
I am very happy with this workout! My legs were burning with lactic acid by the end. I was fighting Dylan the entire workout, and on the 10th 200 metre I told myself I would beat him and I worked my ass off to succeed in that. I felt very fast today.
Quote - "All we have to do is decide what to do with the time that is given to us"- Gandalf
Friday Nov 24, 2017 #
X country (swim) 30:00 [3]
30 minutes of swimming
I went twice as far as last Friday!
I went twice as far as last Friday!
Thursday Nov 23, 2017 #
X country (Thursday) 45:00 [3]
Preact
Roll
Calf exercises
15-15-15
run-elliptical-bike
Hip mobility
Drills
3 strides (75, 85, 95)
Med ball
Stretch
Roll
I was pretty exhausted today. But thankfully it was a Thursday effort and I didn't drain myself.
Quote- "Time is the best teacher, but unfortunately it kills all it's students"- Robin Williams
Roll
Calf exercises
15-15-15
run-elliptical-bike
Hip mobility
Drills
3 strides (75, 85, 95)
Med ball
Stretch
Roll
I was pretty exhausted today. But thankfully it was a Thursday effort and I didn't drain myself.
Quote- "Time is the best teacher, but unfortunately it kills all it's students"- Robin Williams
Wednesday Nov 22, 2017 #
X country 49:00 [3] 10.89 km (4:30 / km)
Preact
Roll
Glute activation
15 WU
10 tempo
3x (1min hard, 1min easy)
17CD
Hip mobility
Sit and push
Stretch
Roll
Ice bath
Good run, I felt very fast on the surges and maintained a good pace on the easy breaks.
Last cross country practice of the year. I am saddened to see it go but I am very happy to see how far I have come and how far the team has come.
Quote- "Don't cry because it's over, smile because it happened"- Dr. Seuss
Roll
Glute activation
15 WU
10 tempo
3x (1min hard, 1min easy)
17CD
Hip mobility
Sit and push
Stretch
Roll
Ice bath
Good run, I felt very fast on the surges and maintained a good pace on the easy breaks.
Last cross country practice of the year. I am saddened to see it go but I am very happy to see how far I have come and how far the team has come.
Quote- "Don't cry because it's over, smile because it happened"- Dr. Seuss
Tuesday Nov 21, 2017 #
X country 45:00 [3]
Preact
Calf exercises
Roll
Handball
6min of swimming and kicking
Drills
Pool workout #9 4x(60, 45, 30, 15)
10mins of deep water running
Hip mobility
Drills
2 strides (75, 85)
Agility ladder
1 stride 95
Med ball (2kg)
Stretch
Roll
I woke up with lots of energy today and really crushed the workout! Highlight of this workout was swimming two lengths of the pool without stopping.
Quote- "Please, don't worry so much. Because in the end, none of us have very long on this Earth. Life is fleeting. And if you're ever distressed, cast your eyes to the summer sky when the stars are strung across the velvety night. And when a shooting star streaks through the blackness, turning night into day... make a wish and think of me. Make your life spectacular." - Robin Williams
Calf exercises
Roll
Handball
6min of swimming and kicking
Drills
Pool workout #9 4x(60, 45, 30, 15)
10mins of deep water running
Hip mobility
Drills
2 strides (75, 85)
Agility ladder
1 stride 95
Med ball (2kg)
Stretch
Roll
I woke up with lots of energy today and really crushed the workout! Highlight of this workout was swimming two lengths of the pool without stopping.
Quote- "Please, don't worry so much. Because in the end, none of us have very long on this Earth. Life is fleeting. And if you're ever distressed, cast your eyes to the summer sky when the stars are strung across the velvety night. And when a shooting star streaks through the blackness, turning night into day... make a wish and think of me. Make your life spectacular." - Robin Williams
Monday Nov 20, 2017 #
X country 46:00 [3] 10.22 km (4:30 / km)
Preact
Roll
Glute activation
15min WU
16min of (3:30 steady, 30s surge)
15min CD
Hip mobility
sit and push
stretch
roll
Good run, I think this was the best Monday workout I've had so far.
Quote- "Shake hands with the pain"
Roll
Glute activation
15min WU
16min of (3:30 steady, 30s surge)
15min CD
Hip mobility
sit and push
stretch
roll
Good run, I think this was the best Monday workout I've had so far.
Quote- "Shake hands with the pain"
Sunday Nov 19, 2017 #
X country (long run) 1:00 [3]
Preact
4 lunges per leg
70min long run
Drills
Hip mobility
Strength Y
Stretch
Roll
Great run today! Generally I try to keep up with the guys on long run, but I forced myself to stck to a pace that would be the best for growth.
Centennial park was spectacular today. The way the snow clung to the trees and how the light shone in the forest was breathtaking.
Quote- "Without fear there cannot be courage"
4 lunges per leg
70min long run
Drills
Hip mobility
Strength Y
Stretch
Roll
Great run today! Generally I try to keep up with the guys on long run, but I forced myself to stck to a pace that would be the best for growth.
Centennial park was spectacular today. The way the snow clung to the trees and how the light shone in the forest was breathtaking.
Quote- "Without fear there cannot be courage"