Training Log Archive: SjkirwinIn the 7 days ending Oct 22, 2017:
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Sunday Oct 22, 2017 #
9 AM
Xc (Sunday Long run) 1:07:00 [3] 14.9 km (4:30 / km)
Preactive + Lunges
67 min run through centennial trails
- My mind was in a good place on this run. I enjoyed the forest run. Now I know where the big momma hill is. Was a challenge not to walk at any point while scaling it.
Drills
Hip mobility
Basic Strength
Stretching
Thanks for the ride home Connor.
67 min run through centennial trails
- My mind was in a good place on this run. I enjoyed the forest run. Now I know where the big momma hill is. Was a challenge not to walk at any point while scaling it.
Drills
Hip mobility
Basic Strength
Stretching
Thanks for the ride home Connor.
Saturday Oct 21, 2017 #
12 PM
Xc (Saturday Workout) 1:10:00 [5] 15.5 km (4:31 / km)
10 min bike
Sauna
Preactive
15 min warm up followed by 2 km tempo
Active warm up
2 km at race pace
(Loop around forest resting while partner runs x 4) 4 min break, repeat
10 min active recovery
! km as fast as possible
- My breathing was out of control so I was using more energy than I need to. I need to chill out and run. I also need to work on dealing with getting passed. I didn't get a great night of sleep Friday night, (I suspect because I took an off day on Friday so I had too much energy. Always make time for running or it will come back to bite you)
10 min barefoot cool down
10 min shoed cool down
Hip mobility, push and sit
Stretching and ice bath
10 min bike
Sauna
Preactive
15 min warm up followed by 2 km tempo
Active warm up
2 km at race pace
(Loop around forest resting while partner runs x 4) 4 min break, repeat
10 min active recovery
! km as fast as possible
- My breathing was out of control so I was using more energy than I need to. I need to chill out and run. I also need to work on dealing with getting passed. I didn't get a great night of sleep Friday night, (I suspect because I took an off day on Friday so I had too much energy. Always make time for running or it will come back to bite you)
10 min barefoot cool down
10 min shoed cool down
Hip mobility, push and sit
Stretching and ice bath
10 min bike
Thursday Oct 19, 2017 #
6 AM
Xc (Cross Train + Flush run) 1:40:00 [3] 14.0 km (7:09 / km)
10 min bike
Preactive
15 min running without shoes, 15 mins elliptical (160-170 spm), 15 mins stationary
- during the run segment I counted to laps to pass the time. I did 18 laps, wahoo!
Hip mobility + strength Y + strides (6)
Stretching and ice bath
10 min bike
At 6pm I did an easy run for 40 mins.
- The beginning of this run my legs felt like crap, but at they end they felt alot better! I guess it was a good flush out.
Preactive
15 min running without shoes, 15 mins elliptical (160-170 spm), 15 mins stationary
- during the run segment I counted to laps to pass the time. I did 18 laps, wahoo!
Hip mobility + strength Y + strides (6)
Stretching and ice bath
10 min bike
At 6pm I did an easy run for 40 mins.
- The beginning of this run my legs felt like crap, but at they end they felt alot better! I guess it was a good flush out.
Wednesday Oct 18, 2017 #
5 PM
Xc (Wednesday Workout) 1:05:00 [5] 14.5 km (4:29 / km)
13 min Bike
Preactive
15 min warm up
Active Warm up
Workout:
(1 full loop, 3 min recovery) x 3
After loop one I didn't think I could do another
After loop two I knew I couldn't do another
After loop three... well I got it done.
15 min cool down
Hip mobility and push and sit
Stretching
15 min bike
Preactive
15 min warm up
Active Warm up
Workout:
(1 full loop, 3 min recovery) x 3
After loop one I didn't think I could do another
After loop two I knew I couldn't do another
After loop three... well I got it done.
15 min cool down
Hip mobility and push and sit
Stretching
15 min bike
Tuesday Oct 17, 2017 #
7 AM
Xc (Pool + Easy Run) 45:00 [4] 13.0 km (3:28 / km)
10 min bike
Preactive and Kip's game ( pinys won! )
Pool workout
- I felt strong in the pool this morning. I didn't have the muscle fatigue I normally have coming into Tuesday morning. It must be owed to having had a good sleep the night before.
Hip Mobility
ABC Drills
Strength Y
- This is going to take some getting used to. 25 stand to crawl pushups, 25 stand to back up pushups, front plank (10 s normal, 10 s for lifting each limb, 10s normal), Side plank lifting top leg, back plank 1 min, 25 supermans, single leg bench squats 15 each side. I think that's all...
5 strides
- I need to increase the rear cycle of my legs. Kick the foot to the butt then bring it out front quick.
Stretching + Ice bath
10 min bike
Did a 40 minute run at 4 30 pace followed by lots of stretching
- My legs were not feeling good on this run. But I think it helped to flush out the leftover lactic from the pool workout this morning. Can't wait to sleep tonight
- Im adding these KM's to the 4.5 from pool this morning
Preactive and Kip's game ( pinys won! )
Pool workout
- I felt strong in the pool this morning. I didn't have the muscle fatigue I normally have coming into Tuesday morning. It must be owed to having had a good sleep the night before.
Hip Mobility
ABC Drills
Strength Y
- This is going to take some getting used to. 25 stand to crawl pushups, 25 stand to back up pushups, front plank (10 s normal, 10 s for lifting each limb, 10s normal), Side plank lifting top leg, back plank 1 min, 25 supermans, single leg bench squats 15 each side. I think that's all...
5 strides
- I need to increase the rear cycle of my legs. Kick the foot to the butt then bring it out front quick.
Stretching + Ice bath
10 min bike
Did a 40 minute run at 4 30 pace followed by lots of stretching
- My legs were not feeling good on this run. But I think it helped to flush out the leftover lactic from the pool workout this morning. Can't wait to sleep tonight
- Im adding these KM's to the 4.5 from pool this morning
Monday Oct 16, 2017 #
5 PM
Xc (Monday Workout) 1:00:00 [4] 13.3 km (4:31 / km)
13 min bike
Preactive, no flute bridges because I was running late
20 min warm up
(3 30 tempo pace, 30s speed burst) x 3
The workout today was a mental toughness one. You had to find the person ahead of you and try to stick with them. Connor and Zimmack were around me for part of it. When I was on my own, I found I could push the pace and get into the groove. Legs are sore tonight so hopefully pool will flush them out.
20 min cool down with 2 hill strides
Hip mobility
Push and sit
Recovery- Nice and long
15 min bike
Preactive, no flute bridges because I was running late
20 min warm up
(3 30 tempo pace, 30s speed burst) x 3
The workout today was a mental toughness one. You had to find the person ahead of you and try to stick with them. Connor and Zimmack were around me for part of it. When I was on my own, I found I could push the pace and get into the groove. Legs are sore tonight so hopefully pool will flush them out.
20 min cool down with 2 hill strides
Hip mobility
Push and sit
Recovery- Nice and long
15 min bike