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Training Log Archive: T-Pain

In the 7 days ending Feb 10:

activity # timemileskm+m
  Intensity2 2:15:00 8.28 13.33
  Pool workout1 1:30:00
  Long Run1 1:15:00 10.36(7:15) 16.67(4:30)
  Race1 1:00:00 8.28(7:15) 13.33(4:30)
  low impact training1 1:00:00
  Shake out2 1:00:00 8.29(7:15) 13.33(4:30)
  Total6 8:00:00 35.21 56.67

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Saturday Feb 10 #

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

- Pre act, 15 min WU, active WU, 3k race (UWS Yellow Jacket Open), 20 min CD, stretch.
- Louis acted as the rabbit and paced me for the first 2km. I felt very strong and was able to push the last km. The race seemed to pass quickly, but I felt like I could have pushed harder through the middle.
- 9:36 (PB), finished in first place.

Thursday Feb 8 #

low impact training 1:00:00 [3]

- Pre act, roll, lower leg strengthening exercises, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mob, drills, 3 strides, med ball and band strength.
- Feeling a little tired.

Shake out 30:00 [3] 6.67 km (4:30 / km)

- 30 min run, stretch.

Wednesday Feb 7 #

Intensity 1:15:00 [3]

- Pre act, roll, glut act, 15 min WU, LU tempo loop (8:14), active WU, 200m at 1500 pace (34s), 3 strides, 2 x (600m and 400m with 100m recovery between), 6 x 200 at 1500m race effort, 15 min CD, hip mobility, PSSR.
- Strong tempo, I was about 14s behind Derek and Louis.
- The intensity went well, we didn't hit Wednesday effort so we (Louis, Colin, and me) pushed the pace and did an extra interval.
- I thought about opening up my stride and it seemed to pay off, I stuck with Louis and Colin throughout the workout.

Tuesday Feb 6 #

Pool workout 1:30:00 [3]

- Pre act, game, 6 min swim, ABCs, intensity, deep water run, hip mobility, 3 strides, med ball and band strength, stretch.
- Intensity: 2 x (15s, 30s, 45s, 1 min, 1 min, 45s, 30s, 15s) with 15s recovery.
- The 6 min swim was strong, but took more out of me. The intensity also went well, I felt like I was getting in deep early.

Shake out 30:00 [3] 6.67 km (4:30 / km)

- 30 min run, stretch.

Monday Feb 5 #

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

- Pre act, roll, glut activation, 15 min WU, 4 x (1 min, 2 min, 1 min) with 1 min recovery between reps and 2 min between sets, 15 min CD, hip mobility, PSSR.
- Pretty strong workout, there's definitely fatigue in my legs, they would start to hurt really quickly, but I felt faster than usual.
- Good Monday effort, getting into the cool down was a challenge, but I felt like I was able to get work done.

Sunday Feb 4 #

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

- Pre act, lunges, 75 min run, hip mobility, basic strength.
- Chilly day, my right knee was bothering me a bit.
- Push ups were oddly challenging.

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