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Training Log Archive: T-Pain

In the 7 days ending May 5:

activity # timemileskm+m
  Intensity2 2:20:00 19.33(7:15) 31.11(4:30)
  Long Run1 1:15:00 10.36(7:15) 16.67(4:30)
  Race1 1:15:00 10.36(7:15) 16.67(4:30)
  Shake out3 55:00 7.59(7:15) 12.22(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 7:20:00 53.54(8:13) 86.17(5:06)

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Saturday May 5 #

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

Pre act
Roll
15 min WU
Active WU
5 km (16:50.37) - Hamline track meet
20 min CD
SR

Good race, I got competitive and passed people through the middle of the race. The time wasn't as quick as I'd hoped, but for my first 5k on track I'm not too disappointed. I need to get in deeper in the middle of the race.

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

Post race shake out, SR.

Friday May 4 #

Shake out 10:00 [3] 2.22 km (4:30 / km)

Pre race shake out.

Thursday May 3 #

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

Pre act
Lower leg strengthening exercises
Roll
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills
4 strides
Day 2 strength - RFE split squat: 30, 30; A-run; band push; ply push-ups; shoulder taps; front plank.
SRI

Wednesday May 2 #

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

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

Pre act
Roll
Glut act
15 min WU
LPH tempo loop
Active WU
2 x [3 x (400hard, 100easy, 200hard, 100easy, 200hard) with 90s between sets, about 5 min between first 3 sets and second]
15 min CD
Hip mobility
Hurdle mobility
PSSRI

Not a great workout for me. I fell off in the middle sets but based on my times for the last set I could have gotten more out. I felt pretty beat up but it's important that I do a better job pushing through the middle.

Tuesday May 1 #

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

Who: whole team

Pre act
Roll
Game
6 min swim
Drills
3 x (1 min, 2 min, 1 min) with 15s between reps and 45 s between sets
Deep water run
Hip mobility
Drills with HOH
5 strides - 2 x 75%, 2 x 85%, 1 x 95%
Hurdle mobility
SR

I felt slow during the workout, and the intensity wasn't at a good level until the last set.

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

run, ice.

Ankles really hurt.

Monday Apr 30 #

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

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

Pre act
Glut act
15 WU
3 x 1 min at 15 k race effort with 1 min recovery between sets
2 min recovery
16 min tempo
2 min recovery
3 x 1 min at 15 k race effort with 1 min recovery between sets
15 min CD
Hip mobility
Day 1 strength - Deadlifts: 3 x 8 with 140; glut bridge: 3 x 10 with 25; DB bench press: 3 x 8 with 55; landmine press: 3 x 8 with 25; push ups with legs raised: 3 x 1/2 max (max: 29).
SRI

I went out too hard so my pace fell off after the first interval, same thing happened during tempo.

What I did well: Got in deep early and health with it.
What to work on: Pace better so I can practice faster running.

Sunday Apr 29 #

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

Who: D-Man, Connor, Colin, Louis
Where: Field house

Pre act
Lunges
Roll
75 min run
Drills
Hip mobility
Basic strength
SRI

Pretty beat up but still running well.

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