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Training Log Archive: colinwarwick

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running6 6:58:00 54.43(7:41) 87.59(4:46)
  Total6 6:58:00 54.43(7:41) 87.59(4:46)

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Saturday Nov 18, 2017 #

9 AM

Running 2:00:00 [5] 21.0 km (5:43 / km)

Pre-activation, 2 sets of glute activation, 30 minute progression run (Monday-ish effort), full active warm-up, 4 x 1k (ideally each one is faster)

1k times
3:19
3:12
3:14
3:02

I think that today was good, but it could have been better. I think that the progression run was executed very well, there was a definite change every 10 min, to a point where I rolled it down really well and used it as an opportunity to "get to the well". At the end of active I felt like I was going to throw up, but i just went for it and wanted to get everything out. First 2 kilometers were good when I was with Connor. Third k was pretty tough, mentally not super ideal when Connor rolls it down so quickly (impressive though), but I just wanted to be hands on knees before the last one. Connor paced me through the 600m and it was quick. That middle section of the last k was slow and mentally not so good, but the finish was good, I really dug deep on that last lap. It was later brought to my attention that I seemed hesitant to "go to the well", I plan to work on being mentally tough in order to embrace the pain more in order to achieve my goals. Effort-wise today I think that I was close to Saturday effort, I took some time laying down at the end but looking back, I don't think I really needed to. Overall today was good, I learned more about what I need to work on to get better.

Thursday Nov 16, 2017 #

5 PM

Running 45:00 [1] 9.47 km (4:45 / km)

Feeling sore today. Roads were a little icy today, but I didn't mind because I had alot of time since it was a snow day! but yeah, got a good run in today.

Wednesday Nov 15, 2017 #

7 PM

Running 53:00 [4] 12.47 km (4:15 / km)

Pre-activation, set of glute activation, 15 min warm-up, 5x(3 min hard, 2 min easy), 15 min cool-down, hip mobility, push and sit.

I thought today was really strong. I think I started really well on the first 2 intervals, and I really rolled it down on the last three. I was pretty tired today, but I still think there was more to give in terms of a Wednesday effort. Legs were really feeling it today though which was good. I think that mentally this was a great workout.

Tuesday Nov 14, 2017 #

5 PM

Running 50:00 [1] 10.53 km (4:45 / km)

Nice easy run today. A little sore up in my quads but I worked it out as I progressed. Feeling good. Rolled alot and iced my whole calf and heel area, its feeling much better.

Monday Nov 13, 2017 #

4 PM

Running 1:00:00 [3] 14.12 km (4:15 / km)

Pre-activation, 2 sets of glute activation, 15 min warm up, 10 min @ tempo, 2 sets of (5 min of) 30 seconds hard, 30 seconds easy, 15 min cool-down, hip mobility, push and sit, roll and stretch.

Really good today. Struggled a little mentally today, Louis passed me on the second last interval and I didn't commit to going with him. Overall I put in a really good Monday effort even though once again it was a little slippery.

Sunday Nov 12, 2017 #

9 AM

Running (Long run!) 1:30:00 [3] 20.0 km (4:30 / km)

Pre-activation, 7 of each lunges per leg, 90 minute run, 30 of each hoh drill, hip mobility, strength y, stretching and rolling.

Great long run today with Derek today. Went a new way up to the cascades today and came back through the bluffs ( i think). Heel only felt sore in the last half hour or so, definitely manageable. Felt very fatigued, which means I also felt like I got a tonne out of the hoh drills today. I also got alot out of the run today because I attacked those hills! Looking forward to tomorrow to bounce back from yesterday.

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