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Training Log Archive: T-Pain

In the 7 days ending Jan 20:

activity # timemileskm+m
  Pool workout1 2:15:00 4.14 6.67
  Race2 2:00:00
  low impact training1 2:00:00
  Long Run1 1:15:00 10.36(7:15) 16.67(4:30)
  Intensity1 1:00:00 8.28(7:15) 13.33(4:30)
  Shake out1 30:00
  Total7 9:00:00 22.78 36.67

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Saturday Jan 20 #

Race 1:00:00 [3]

- Pre act, 15 min WU, active WU, DMR (800m), 15 min CD, SR.
- The race today was better, I felt like I managed my pace better than yesterday, but the effort wasn't maxed out. Still not as fast as I would like.

Friday Jan 19 #

Race 1:00:00 [3]

- Pre act, 15 min WU, active WU, mile (St Thomas Invite), 15 min jog, active, K, CD.
- I didn't hit the appropriate race effort for the mile. On the K I went out really hard and hit the wall. I got in deep early and tried to deal with it. Good experience, but not a great race.

Thursday Jan 18 #

Shake out 30:00 [3]

- 15 min shakeout, full active, stretch.

Wednesday Jan 17 #

low impact training 2:00:00 [3]

- Pre act, roll, lower leg strengthening exercises, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mobility, drills, speed ladder, med ball strength, band exercises (diagonal pull), SR.
- Good workout, the barefoot run felt comfortably fast.

Tuesday Jan 16 #

Pool workout 1:45:00 [3]

- Pre act, roll, game, pool workout, hip mob, drills, 2 strides, speed ladder, 1 stride, med ball strength with different band exercises.
- Pool workout: 6 min swim, drills, 2:15 down to 15s with 15s rest (15s step down each interval), deep water run.
- Strong pool workout, I got in deep early. I think if I could apply my headspace for pool to other workouts I'd improve a lot.

Pool workout 30:00 [3] 6.67 km (4:30 / km)

- 30 min run, stretch.

Monday Jan 15 #

Intensity 1:00:00 [3] 13.33 km (4:30 / km)

- Pre act, roll, glut activation, 20 min WU, 20 min steady-surge (1:45-0:15), 20 min CD, hip mobility, PSSR.
- Not a great WO, my stomach hurt and my legs felt beat up (Monday effort was still hit). About 3 quarters through the intensity I started to feel stronger.
- The inconsistency of my workouts is getting pretty frustrating.

Sunday Jan 14 #

Long Run 1:15:00 [3] 16.67 km (4:30 / km)

- Pre act, 4 lunges, 75 min run, hip mobility, basic strength, stretch, roll.
- My knee hurt but it was manageable. Good workout, but it felt a little harder than maybe it should be for a low week.

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