Training Log Archive: SjkirwinIn the 7 days ending May 5, 2018:
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Saturday May 5, 2018 #
9 AM
Xc (Saturday WO) 1:00:00 [5] 13.33 km (4:30 / km)
Preactive + Glute Activation
20 min warm up
20 min tempo run
- I felt strong, I worked on keeping my turnovers quick.
- It was on a gravel road so I had to suck it up when I was loosing traction.
20 min cool down
Hip mobility + Push and Sit + stretching and rolling + ice bath
20 min warm up
20 min tempo run
- I felt strong, I worked on keeping my turnovers quick.
- It was on a gravel road so I had to suck it up when I was loosing traction.
20 min cool down
Hip mobility + Push and Sit + stretching and rolling + ice bath
Friday May 4, 2018 #
9 AM
Pool (45 Min Pool) 45:00 [2] 4.5 km (10:00 / km)
Preactive
45 min Deep Water Run
- The heel was better today than it was yesterday
Stretching + Rolling + Ice bath
I iced my heel twice today, need to ice it more still.
45 min Deep Water Run
- The heel was better today than it was yesterday
Stretching + Rolling + Ice bath
I iced my heel twice today, need to ice it more still.
Thursday May 3, 2018 #
6 AM
Pool (Deep Water Run) 45:00 [3] 4.5 km (10:00 / km)
45 min Deep Water Run
- I was working on my form throughout this WO. Fists just out of the water. Quick leg strides. Legs under the shoulders.
- The elliptical came right after.
- I was working on my form throughout this WO. Fists just out of the water. Quick leg strides. Legs under the shoulders.
- The elliptical came right after.
7 AM
Elliptical (45 min Elliptical) 45:00 [3] 10.0 km (4:30 / km)
weight:135.5lbs
Preactive
45 min Elliptical
- These machines are different from the ones at Lakehead. So the SPM is different and I think the HR monitors are inaccurate.
- I was going pretty hard at 110 SPM.
Push and Sit + Hip mobility
Stretching and Rolling + Ice Bath
- Heel was about the same soreness as the last couple days, if not a bit better. I need to roll it with ice more
45 min Elliptical
- These machines are different from the ones at Lakehead. So the SPM is different and I think the HR monitors are inaccurate.
- I was going pretty hard at 110 SPM.
Push and Sit + Hip mobility
Stretching and Rolling + Ice Bath
- Heel was about the same soreness as the last couple days, if not a bit better. I need to roll it with ice more
Wednesday May 2, 2018 #
9 AM
Yoga (Yoga) 1:30:00 [1] 1.0 km (1:30:00 / km)
This yoga challenged my flexibility. But I felt really good afterwards.
4 PM
Xc (Wednesday WO ) 50:00 [4] 11.11 km (4:30 / km)
Preactive + Glute activation
15 min Warm up
10 min tempo followed by 2 mins easy
- I found my legs were sluggish but I pushed myself to make them move faster
3 min hard, 1 min easy, 2 min hard, 1 min easy, 1 min hard
- Again my legs were sluggish but I pushed hard throughout. Today was a big effort.
- Heel is coming, tonight it is more sore than before the run but not by a lot.
15 min Cool down
Hip mobility + Push and sit
Stretching + Rolling + Ice tub
15 min Warm up
10 min tempo followed by 2 mins easy
- I found my legs were sluggish but I pushed myself to make them move faster
3 min hard, 1 min easy, 2 min hard, 1 min easy, 1 min hard
- Again my legs were sluggish but I pushed hard throughout. Today was a big effort.
- Heel is coming, tonight it is more sore than before the run but not by a lot.
15 min Cool down
Hip mobility + Push and sit
Stretching + Rolling + Ice tub
Tuesday May 1, 2018 #
6 AM
Pool (45 min Deep Water Run) 45:00 [3] 4.5 km (10:00 / km)
Preactive
45 min Deep Water Run
- I focused on keeping my legs beneath me.
- The last 7 minutes I had my hands in the air.
Hip mobility + Drills + Strength Y
Stretching + Rolling + Ice Bath
45 min Deep Water Run
- I focused on keeping my legs beneath me.
- The last 7 minutes I had my hands in the air.
Hip mobility + Drills + Strength Y
Stretching + Rolling + Ice Bath
11 AM
Elliptical (45 min Elliptical) 45:00 [3] 10.0 km (4:30 / km)
Preactive
45 min Elliptical
- I was averaging 11 mi/hr.
- HR avg 130 BPM
- Heel feels about the same as yesterday
Stretching + Rolling
45 min Elliptical
- I was averaging 11 mi/hr.
- HR avg 130 BPM
- Heel feels about the same as yesterday
Stretching + Rolling
Monday Apr 30, 2018 #
6 PM
Xc (Monday WO) 55:00 [3] 12.22 km (4:30 / km)
Preactive + Glute Activation
15 min Warm Up
11 min @ tempo, 3 min easy, 11 min @ tempo
- Made sure to smile when it was getting hard.
- Heel not feeling great.
15 min Cool Down
Hip Mobility + Push and Sit
Stretching + Rolling + Ice Bath
15 min Warm Up
11 min @ tempo, 3 min easy, 11 min @ tempo
- Made sure to smile when it was getting hard.
- Heel not feeling great.
15 min Cool Down
Hip Mobility + Push and Sit
Stretching + Rolling + Ice Bath
Sunday Apr 29, 2018 #
9 AM
Elliptical (90 min Elliptical) 1:30:00 [3] 20.0 km (4:30 / km)
Preactive + Lunges
90 min Elliptical
- I took some of this workout to practice visualizing running.
Drills + Hip Mobility + Strength Y
Stretching + Rolling + Ice Bath
90 min Elliptical
- I took some of this workout to practice visualizing running.
Drills + Hip Mobility + Strength Y
Stretching + Rolling + Ice Bath