Training Log Archive: Sjkirwin

45 minute steady run around the Lakehead Campus and surrounding area.

Connor picked me up at my house, and we met up with Taj and Louis. We all ran together for the 45 mins. I had some muscle soreness on the outside of my right shin. My legs felt much less fatigued today compared to how they felt on my run yesterday.

Stretches, lunges, and ice bath

Thanks to Connor for the ride home. We passed Rebekah on our way home

C • any time!! haha 1

35 min really easy run around the lakefront near downtown and up to Hillcrest park.

My legs were sore. I did my 35 mins and that was it.

Thorough stretching

I also had about 30 mins of bike activity.

Had a great meal and a great sleep that night!

10 min bike

Preactivation

15 min warm up + active warm up

(1 km, 60s active recovery, 1km, 180s active recovery) x 4.5
* the last three I wore spikes for

- I had a hard time keeping my breathing under control at the beginning of the workout. I really didn't get it sorted out until repeat 7. I need to focus more on keeping it under control, I find doing that is a prerequisite to having a strong run. Glad I had Colin to work with.

15 min cool down

Sit and push

Recovery + ice bath

10 min bike

A short 10 min run on the track to warm up

I did a weight lifting session with a friend from school.

Pull ups 8 x 3 sets

Squats 45lbs x 8, 135 x 8, 45 x 8

Shoulder press 70 x 8, 70 x 8, 40 x 8

Calf raises 8 x 3

Peck press 8 x 3 with arm curls between sets

Stretching for recovery

10 min bike

preactivation

15 min warm up

full loop 3 min break, full loop 3 min break, half loop
- ran with Connor. I really tried to focus on increasing my turnover time. And driving my arms going up the hills.
- looking forward to the Friday morning workout

15 min cool down
push and sit

Stretching and recovery

13 min bike

10 min bike

preactive + French handball

pool workout
- I want to keep up my pace next week with the front crawl
- I am still working to improve the kick in the underwater B
- In the on the spot running I need to focus on staying tall when tired
- I was able to do the pool running for 3 minutes with my hands out of the water today. Next week 3.5?

Hip mobility

Basic Strength

Strides 2 at 75 3 at 85 and 1 at 100 - Was good to run with Taj for a couple.

Stretching + ice tub

10 min bike home

10 min bike

preactivation+ glute bridges and donkey kicks

20 min warm up

(1:45 steady 15s hard) x 9
Gavin and I fought together on this workout. My focus was on keeping my breathing steady and thinking positive thoughts. I felt strong throughout.

15 min cool down, incorporating 2 hill strides

push and sit

Stretching

15 min bike