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Training Log Archive: T-Pain

In the 7 days ending Apr 28:

activity # timemileskm+m
  Intensity2 2:28:00 20.44(7:15) 32.89(4:30)
  Shake out3 2:13:00 17.54(7:35) 28.22(4:43)
  Long Run1 1:30:00 12.43(7:15) 20.0(4:30)
  Race1 1:20:00 11.05(7:15) 17.78(4:30)
  Cross Train1 50:00 3.11(16:06) 5.0(10:00)
  Pool workout1 45:00 2.8(16:06) 4.5(10:00)
  Total7 9:06:00 67.35(8:06) 108.39(5:02)

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Saturday Apr 28 #

Race 1:20:00 [3] 17.78 km (4:30 / km)

Who: Louis, Connor
Where: Minnehaha Park, Minneapolis

Pre act
15 min WU
Active WU
Get in Gear 10 km road race - 35:24
15 min CD

My legs felt beat up going into the race, but I thought my mindset was good. After the first couple of miles my pace dropped, I built it back up near the end of the race, but it seemed too late. I got in quite deep, but I had a lot of kick at the end, so I did not get everything out.

What I did well: Challenged other competitors
What to work on: Pace better, a little easier at the beginning and get to work in the middle.

Friday Apr 27 #

Shake out 25:00 [3] 5.56 km (4:30 / km)

Pre race day shake out.

Thursday Apr 26 #

Cross Train 50:00 [3] 5.0 km (10:00 / km)

Pre act
Roll
20 min run
15 min elliptical
15 min bike
Hip mobility
Drills with HOH
Strides and speed ladder
Day 2 strength (new set) - RFE split squat: 12, 10, 8 reps with 30, 30, 35; A run; band push; ploy push ups; shoulder taps; front plank.
SRI

Pretty tired.

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

Belrose loop.

Wednesday Apr 25 #

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

Who: D-Man, Colin, Connor, Louis, Dylan
Where: LPH

Pre act
Roll
Glut act
15 min UP
3:58 min tempo (approx 1100m loop)
Loop, brazilian (200m), loop, brazilian, loop. 2 min recovery.
15 min CD
Hip mobility
Hurdle mobility
PSSRI

Really tough work, so it was a good one. I felt too tired to really think. My attitude wasn't negative, but I didn't try to focus on smiling or having a calm conversation. I mostly just thought about moving faster.

Tuesday Apr 24 #

Pool workout 45:00 [3] 4.5 km (10:00 / km)

Who: whole team

Pre act
Roll
Game
6 min swim
Drills
2 x (15, 30, 30, 15, 15, 30, 30, 15s) with 15s between sets and 45s between sets.
Deep water run
Hip mobility
Drills with HOH
Strides and speed ladder
Hurdle mobility
SRI

This was a good workout for getting in deep, I was already feeling Monday's weight session, and the intervals were a lot more intense than usual.

Shake out 48:00 [3] 10.67 km (4:30 / km)

Run, ice.

Monday Apr 23 #

Intensity 58:00 [3] 12.89 km (4:30 / km)

Who: Connor, Louis, Derek
Where: LPH

Pre act
Roll
Glut act
15 min WU
18 min steady-surge (3:30-30)
15 min CD
Hip mobility
Day 1 Strength (new set) - Deadlift: 12, 10, 8 reps at 140; glut bridge; DB bench: 12, 10, 8 reps at 55; landmine press: 12, 10, 8 reps at 25; feet elevated push ups: 29.
SRI

Pretty usual workout, I ran, I hurt, I dealt with it. I stayed a consistent distance behind Connor, so I should be able to hold on in the future.

What I did well: Didn't get lost in thought patterns, just ran.
What to work on: Keep the pace consistent and don't fall off.

Sunday Apr 22 #

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

Who: Louis
Where: Cascades

Pre act
Lunges
90 min run
Drills
Hip mobility
Strength Y
SRI

I felt okay, but my legs didn't have a lot to give for the first half of the run, on the second half I felt more energized. We mostly stuck to single track trails.

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