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Training Log Archive: Sjkirwin

In the 7 days ending Apr 21:

activity # timemileskm+m
  Pool4 3:00:00 11.18(16:06) 18.0(10:00)
  Xc5 2:39:30 22.02(7:15) 35.44(4:30)
  Stationary1 45:00 6.21(7:15) 10.0(4:30)
  Elliptical1 40:00 5.52(7:15) 8.89(4:30)
  Total11 7:04:30 44.95(9:27) 72.33(5:52)
averages - weight:137lbs

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Saturday Apr 21 #

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
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

Friday Apr 20 #

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

Thursday Apr 19 #

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
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.

Wednesday Apr 18 #

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

Tuesday Apr 17 #

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

Monday Apr 16 #

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.
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

Sunday Apr 15 #

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
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

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