Training Log Archive: T-PainIn the 7 days ending Apr 21, 2018:
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Saturday Apr 21, 2018 #
Intensity 1:15:00 [3] 16.67 km (4:30 / km)
Who: D-Man, Connor, Louis, Colin, Dylan.
Where: Hills
Pre Act
Roll
Glute act
15 min WU
Active WU
6 hills (Bay to Pearl), 5 hills, 6 hills. With (over) 2 min recovery.
15 min CD
Hip mobility
Hurdle mobility
PSSRI
Tough workout, my hamstrings were sore and tight. I fell off the group on the second set, but on the third I was back on so I ran an extra hill. I didn't hit Saturday effort possibly because I didn't get in deep early enough, or I may have just not been able to, since my legs were so fatigued.
Where: Hills
Pre Act
Roll
Glute act
15 min WU
Active WU
6 hills (Bay to Pearl), 5 hills, 6 hills. With (over) 2 min recovery.
15 min CD
Hip mobility
Hurdle mobility
PSSRI
Tough workout, my hamstrings were sore and tight. I fell off the group on the second set, but on the third I was back on so I ran an extra hill. I didn't hit Saturday effort possibly because I didn't get in deep early enough, or I may have just not been able to, since my legs were so fatigued.
Friday Apr 20, 2018 #
Stretch 15:00 [3]
Stretch, roll, ice.
Thursday Apr 19, 2018 #
Cross Train 50:00 [3] 5.0 km (10:00 / km)
Pre act
Roll
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills with HOH
Strides and speed ladder
Day 2 strength (week 4) - Band lifts and chops; plyo pushups: 55, 55; shoulder taps; RFE split squat: 40, 40; running A skip.
SRI
I had more rest going into this workout than I usually do, so it felt a bit better.
Roll
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills with HOH
Strides and speed ladder
Day 2 strength (week 4) - Band lifts and chops; plyo pushups: 55, 55; shoulder taps; RFE split squat: 40, 40; running A skip.
SRI
I had more rest going into this workout than I usually do, so it felt a bit better.
Shake out 1:00:00 [3] 13.33 km (4:30 / km)
Run around Belrose loop, ice.
Wednesday Apr 18, 2018 #
Intensity 1:15:00 [3] 16.67 km (4:30 / km)
Who: Men
Where: Hangar
Pre act
Roll
Glut act
15 WU
LU tempo loop (8:38)
Active WU
200m at 1500m pace (35s)
3 x 200m brazilians with 2 min recovery
1 km at Wednesday effort (3:19)
15 min CD
Hip mobility
Hurdle mobility
PSSRI
My legs were slower and I had a hard time maintaining my form on the brazilians and K. Overall, it was a good struggle.
What I did well: Got in deep early.
What I need to work on: Dealing with the pain and using it to move faster.
Where: Hangar
Pre act
Roll
Glut act
15 WU
LU tempo loop (8:38)
Active WU
200m at 1500m pace (35s)
3 x 200m brazilians with 2 min recovery
1 km at Wednesday effort (3:19)
15 min CD
Hip mobility
Hurdle mobility
PSSRI
My legs were slower and I had a hard time maintaining my form on the brazilians and K. Overall, it was a good struggle.
What I did well: Got in deep early.
What I need to work on: Dealing with the pain and using it to move faster.
Tuesday Apr 17, 2018 #
Pool workout 45:00 [3] 4.5 km (10:00 / km)
Who: whole team
Pre act
Roll
Game
6 min swim
Drills
2 x (90 to 15) by 15
Deep water run
Hip mobility
Drills with HOH
Strides and speed ladder
Hurdle mobility
SRI
Good effort, I picked up my speed from the start and explored the dark place at the end.
Pre act
Roll
Game
6 min swim
Drills
2 x (90 to 15) by 15
Deep water run
Hip mobility
Drills with HOH
Strides and speed ladder
Hurdle mobility
SRI
Good effort, I picked up my speed from the start and explored the dark place at the end.
Shake out 1:00:00 [3] 13.33 km (4:30 / km)
Run, ice.
Monday Apr 16, 2018 #
Shake out 20:00 [3] 4.44 km (4:30 / km)
Morning shakeout.
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
Who: D-Man, Louis, Connor.
Where: LU warm up loop
Pre Act
Roll
Glut act
15 min WU
2 sets of 5x2 min @5k effort with 1min recovery and 2 min between sets
15 min CD
Hip mobility
Day 1 strength - Deadlifts, box jumps, DB bench press, landmine press, push ups.
SRI
Good workout, I stayed with Connor. I just tried to move my feet quickly on the snow and it made run decently.
Where: LU warm up loop
Pre Act
Roll
Glut act
15 min WU
2 sets of 5x2 min @5k effort with 1min recovery and 2 min between sets
15 min CD
Hip mobility
Day 1 strength - Deadlifts, box jumps, DB bench press, landmine press, push ups.
SRI
Good workout, I stayed with Connor. I just tried to move my feet quickly on the snow and it made run decently.
Sunday Apr 15, 2018 #
Long Run 1:30:00 [3] 20.0 km (4:30 / km)
Who: Louis
Where: Cascades
Pre act
Lunges
90 min run
Hip mobility
Strength Y
SRI
Good run, we were on a lot of single track.
Gluts were feeling yesterday's WO.
Where: Cascades
Pre act
Lunges
90 min run
Hip mobility
Strength Y
SRI
Good run, we were on a lot of single track.
Gluts were feeling yesterday's WO.