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Training Log Archive: T-Pain

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Intensity2 2:30:00 19.13(7:50) 30.79(4:52)
  low impact training1 1:45:00
  Off-day workout2 1:20:00 6.21 10.0
  Long Run1 1:20:00 10.36(7:43) 16.67(4:48)
  Race1 1:00:00 3.11(19:19) 5.0(12:00)
  Total6 7:55:00 38.81 62.46

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Saturday Nov 11, 2017 #

Intensity 1:30:00 [3] 18.79 km (4:47 / km)

- Pre Act, stretch and roll, glute activation, race warm up, intensity, cool down, hip mobility, PSSR
- Intensity: 4 loop progression workout
- I worked to stay with the pack for the first two laps, but after the pack separated I ran with Sam. I finished my last lap about 50 metres behind him.
- I was happy with my effort, there was a lot of good struggle.
- Splits: 12:46, 12:11, 12:27, 12:16.
- I had a lot of pain in my IT band, so I have booked a physio appt.

Thursday Nov 9, 2017 #

low impact training 1:45:00 [3]

- Pre Act, game, 20 min barefoot run, 15 min bike, 15 min elliptical, hip mobility, drills, strides (2,3,1), strength Y.
- A little tired, the biking and elliptical put a little more strain than usual on my quads.

Off-day workout 35:00 [3]

- Afternoon run and stretch.
- I felt tired at the beginning of the run but was energized throughout.

Wednesday Nov 8, 2017 #

Intensity 1:00:00 [3] 12.0 km (5:00 / km)

- Pre Act, glute activation, 15 min warm up, intensity, 15 min cool down, hip mobility, PSSR.
- 3 x (1 min, 2 min, 1 min), with 1 min recovery between reps, and 2 min between sets.
- Slow start, but I caught up to Connor and stayed with him for the last set.

Tuesday Nov 7, 2017 #

Race 1:00:00 [3] 5.0 km (12:00 / km)

- Pre act, race warm up, 5 km Kamview race, cool down, PS.
- Felt like a really fast race, but I got lost at least once.
- Wednesday effort.

Monday Nov 6, 2017 #

Off-day workout 45:00 [3] 10.0 km (4:30 / km)

- Pre act, roll, 45 min run, PSSR.
- Pleasant run, a little quick on the way back but it was good.

Sunday Nov 5, 2017 #

Long Run 1:20:00 [3] 16.67 km (4:48 / km)

- Pre act, lunges, run, hip mobility, strength Y, stretch.
- The pace was a little harder than I would have liked, but I didn't notice until near the end of the run when I started to get stomach issues.
- Conditions were slushy which made hills tricky, but a little more fun.
- Strength was harder than usual, my core was a little sore going into the exercises.

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