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Training Log Archive: T-Pain

In the 7 days ending Jan 27:

activity # timemileskm+m
  Intensity3 4:00:00 33.14(7:15) 53.33(4:30)
  Shake out3 2:15:00 18.64(7:15) 30.0(4:30)
  low impact training1 1:45:00
  Pool workout1 1:45:00
  Long Run1 1:30:00 12.43(7:15) 20.0(4:30)
  Total7 11:15:00 64.21 103.33

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Saturday Jan 27 #

Intensity 1:30:00 [3] 20.0 km (4:30 / km)

- Pre act, roll, glut act, 30 min progression run, active WU, 200m at 1500m pace (37s), 3 x 4 200m (relay format), 15 min CD, hip mob, PSSR.
- The progession run felt like it started off too hard, but I finished strong with little to no pain in my knees, shins, and ankles.
- The intensity went really well, I felt very focused and worked on maintaining posture through the recovery periods.

Friday Jan 26 #

Shake out 15:00 [3] 3.33 km (4:30 / km)

- 15 min shakeout, stretch.

Thursday Jan 25 #

low impact training 1:45:00 [3]

- Pre act, roll, lower leg strengthening exercises, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mob, drills, 2 strides, speed ladder, 1 stride, band exercises, med ball strength.
- My knee felt better so I could push harder on the strides.

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

- 30 min elliptical, 30 min run, stretch.

Wednesday Jan 24 #

Intensity 1:30:00 [3] 20.0 km (4:30 / km)

- Pre act, roll, glut act, 15 min WU, LU tempo loop (8:47), active WU, 200m at 1500 pace (37s), 3 accels, 3 x 5 200m aiming for 36s (working on recovery), 15 min CD, hip mob, PSSR.
- Tempo loop went really well.
- I didn't push the recovery enough during the workout so it was easier than it should have been.

Tuesday Jan 23 #

Pool workout 1:45:00 [3]

- Pre act, roll, game, pool workout, hip mobility, drills, 2 strides, speed ladder, 1 stride (knee pain, maybe avoid strides if pain persists), med ball strength, band exercises, stretch.
- Pool workout: 6 min swim, ABCs, intensity (4 x (60s, 45s, 30s, 15s) with 15s rest), deep water run.
- Didn't get in as deep as I wanted to in the pool, but I thought the focus was good.

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

30 min elliptical, 30 min run, stretch.

Monday Jan 22 #

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

- Pre act, 15 min WU, 6 x 4 min tempo with 1 min recovery, 15 min CD, hip mobility, PSSR.
- Good workout, I stayed with the pack for the first 2 intervals, fell off on the 3rd, but ran with Sam. We tried to catch up to Colin but he got away on the last interval.

Sunday Jan 21 #

Long Run 1:30:00 [3] 20.0 km (4:30 / km)

- Pre act, lunges, 90 min run, drills, hip mobility, strength Y, SR.
- Good pace, I was feeling beat up, but so was everyone else, so keeping up wasn't as difficult as usual. The last 15 min were quite a struggle.

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