Training Log Archive: SjkirwinIn the 7 days ending Apr 21, 2018:
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Saturday Apr 21, 2018 #
9 AM
Xc (Gratton Run) 45:00 [4] 10.0 km (4:30 / km)
Preactive + Glute Activation
45 minute run at Gratton
- I went to the end of the road and came back. It took me a while to get up to speed but I kept pushing the whole way. By the end I was at race pace.
Hip + Hurdle mobility + push and sit
Stretching + Rolling + Ice bath
45 minute run at Gratton
- I went to the end of the road and came back. It took me a while to get up to speed but I kept pushing the whole way. By the end I was at race pace.
Hip + Hurdle mobility + push and sit
Stretching + Rolling + Ice bath
1 PM
Pool (Pool WO) 45:00 [4] 4.5 km (10:00 / km)
Pool WO
(75s, 30s, 15s, 15s, 30s, 75s) x 3
- This was a hard WO
- Also pushed myself in the deepwater run
Rolling + Ice Bath
(75s, 30s, 15s, 15s, 30s, 75s) x 3
- This was a hard WO
- Also pushed myself in the deepwater run
Rolling + Ice Bath
Friday Apr 20, 2018 #
1 PM
Xc (Off Day) 10:00 [3] 2.22 km (4:30 / km)
I did a 10 minute flush out run.
Iced my foot a few times.
Rolled my heel during the exam
Iced my foot a few times.
Rolled my heel during the exam
Thursday Apr 19, 2018 #
6 AM
Pool (Pool WO) 45:00 [4] 4.5 km (10:00 / km)
Preactive
Pool WO
(15s, 30s, 45s, 1m, 45s, 30s, 15s) x 3
- This was as hard of effort as any Tuesday Pool WO
Hip mobility + Drill
- I did 2 strides
Thursday Strength
Stretching + Rolling + Ice Bath
Pool WO
(15s, 30s, 45s, 1m, 45s, 30s, 15s) x 3
- This was as hard of effort as any Tuesday Pool WO
Hip mobility + Drill
- I did 2 strides
Thursday Strength
Stretching + Rolling + Ice Bath
6 PM
Xc (Flush out run) 30:00 [2] 6.67 km (4:30 / km)
30 minute outside run
- I stuck to soft surfaces where possible.
- I stuck to soft surfaces where possible.
Wednesday Apr 18, 2018 #
4 PM
Xc tempo (Belrose Run) 44:30 [4] 9.89 km (4:30 / km)
Preactive
Belrose Run
- This was a solid run. I stayed on soft surfaces the whole way.
- Pushed hard for the last 25 minutes.
- Hip + Hurdle mobility + push and sit
- Stretching and rolling + Ice bath
Belrose Run
- This was a solid run. I stayed on soft surfaces the whole way.
- Pushed hard for the last 25 minutes.
- Hip + Hurdle mobility + push and sit
- Stretching and rolling + Ice bath
Tuesday Apr 17, 2018 #
6 AM
Pool (Pool WO) 45:00 [5] 4.5 km (10:00 / km)
Preactive + Spike Ball
Pool WO
(90s, 75s, 60s, 45s, 30s, 15s) x 2
Hip mobility + Drills + Hurdle mobility
Stretching, rolling and ice bath
Pool WO
(90s, 75s, 60s, 45s, 30s, 15s) x 2
Hip mobility + Drills + Hurdle mobility
Stretching, rolling and ice bath
Monday Apr 16, 2018 #
4 PM
Xc (Outside Run) 30:00 [4] 6.67 km (4:30 / km)
Preactive
15 min warm up + 15 min tempo run
- It felt good during this run. The heel was sore the following morning.
15 min warm up + 15 min tempo run
- It felt good during this run. The heel was sore the following morning.
5 PM
Elliptical (Monday WO) 40:00 [5] 8.89 km (4:30 / km)
((2 min hard, 1 min easy) x 4 ) x 2 sets
- The hard was at 220+ SPM @ lv 8
- The easy was at 170 SPM @ lv 6
- Was feeling really drained after this WO
15 minute cooldown
Monday Strength
Stretching + Hip mobility + Ice Bath
- The hard was at 220+ SPM @ lv 8
- The easy was at 170 SPM @ lv 6
- Was feeling really drained after this WO
15 minute cooldown
Monday Strength
Stretching + Hip mobility + Ice Bath
Sunday Apr 15, 2018 #
11 AM
Stationary (Sunday Practice) 45:00 [2] 10.0 km (4:30 / km)
weight:137lbs
Preactive + Lunges
45 min Stationary
- Just working on focus
Hip mobility + Basic Strength
Ice Bath
45 min Stationary
- Just working on focus
Hip mobility + Basic Strength
Ice Bath
1 PM
Pool (Deep Water Run) 45:00 [2] 4.5 km (10:00 / km)
45 min deep water run
- legs were feeling sluggish, but I finished strong
Stretching and rolling
- legs were feeling sluggish, but I finished strong
Stretching and rolling