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Training Log Archive: colinwarwick

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Running6 5:05:00 43.95(6:56) 70.73(4:19)
  Total6 5:05:00 43.95(6:56) 70.73(4:19)
averages - sleep:8.1

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Saturday Sep 16, 2017 #

9 AM

Running 55:00 [5] 9.0 mi (6:07 / mi)
slept:8.0

Pre-activation
10 minutes warm-up
5 minutes active warm-up-type-stuff
3 x full loop progression run
15 minutes cool-down
Hip mobility
Push-up + Core circuit (170)
Stretch and Roll

First loop felt good, nice and smooth, pretty easy. Second loop got a little tougher, decided to do 3 not 4 about half way through and picked it up, focused on running efficiency and effort in the middle. Third loop is where I lost the other guys, would have really liked to stay with Derek, especially since I was only doing 3. Overall effort was there, not quite a Saturday feel to it though, should have either backed off on loop 2 and done a 4th one, or just stayed with Derek, both would have gotten me to where I needed to be effort wise. Still a good workout, just some questionable decisions, good learning point.

Thursday Sep 14, 2017 #

4 PM

Running 30:00 [1] 6.25 km (4:48 / km)
slept:8.0

Quick pre-activation, really nice easy run with my school XC team again, felt very good. Stretched and rolled out. Feeling ready to crush on Saturday.

Wednesday Sep 13, 2017 #

5 PM

Running 50:00 [4] 14.0 km (3:34 / km)
slept:8.0

Pre-activation
15 minutes warm up to Current River rec center
15 minutes @ tempo
10 x (30 seconds fast (3k-ish effort), 1 min easy)
5 minutes @ tempo
15 minutes cool down
Hip Mobility
Core + Push-up circuit (145)
Stretched and rolled

Felt really good today. First tempo felt hard to get into, but Connor helped me stay with it. Didn't feel so good going into the quick stuff. Told myself I would stay with Derek for at least the first 2, I did, then I still felt okay so I told myself I was going to stay with him for all of them. It was great to have him to push me at the end, It was a bit of a battle for the last one, which was great, i definitely struggled today. Last tempo felt really hard, good solid effort for the whole 5 minutes though, great spot to focus on efficiency.

Tuesday Sep 12, 2017 #

4 PM

Running 30:00 [1] 6.0 km (5:00 / km)
slept:8.5

Nice easy run with some guys from my school xc team today, legs felt a little heavy, but i worked most of it out, so I feel quite a bit better now. Finished with some stretching and rolling, looking forward to tomorrows workout.

Monday Sep 11, 2017 #

5 PM

Running 1:00:00 [3] 13.0 km (4:37 / km)
slept:8.0

(Missed pre-activation today)
15 minutes warm-up
2 sets of 5x2 mins with a min between and 2 between sets
15 minutes cool-down with 2 hill surges
Hip mobility
Push up + core circuit (145)
Stretch and Roll

I felt pretty beat up today. My legs felt heavy, but also kind of like jello. By the time the second rep of 2 min had passed, my legs felt like I had just finished an entire workout. I assume this is because i didn't get as much recovery stuff done on Sunday as I normally do. Though I didn't feel too great, today was a super good time to improve mentally, so I made sure to push when it got uncomfortable (most of the workout). I also feel like it was hard to focus because I normally have time to get "into the zone" during pre-activation, but i missed it today and felt a little off my game. Overall, i had a pretty good workout even though i didn't feel too good or run too fast.

Sunday Sep 10, 2017 #

9 AM

Running (Long Run) 1:20:00 [1] 17.0 km (4:42 / km)
slept:8.0


Nice easy long run this morning at Boulevard/Centennial. Felt a little rough for the first 10 minutes or so, but i loosened up and made sure I got some good running in at the end. Felt pretty good when I was finished.

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