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Training Log Archive: colinwarwick

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running6 4:30:00 23.61(11:26) 38.0(7:06)
  Total6 4:30:00 23.61(11:26) 38.0(7:06)

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Saturday Feb 17 #

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

Pre-act, glute activation, 15 warm up, (5,4,3,2,1,2,1) 2 min after 5 and 4, 1 after everything else, 15 cool down, hip mobility, push and sit, stretch, roll.

It was an OK workout today. A little more difficult alone but I made the most of it. Could have pushed a little more on the first 5 but definitely still set myself up to get into a Monday effort. Rolled down the last 2 and 1 quite a bit more than I would have liked but I still got to that effort range.

Thursday Feb 15 #

6 AM

Running 50:00 [3] 8.0 km (6:15 / km)

Pre-act, lower leg strength, 20 run, 15 bike, 15 elliptical, hip mobility, med ball strength, band exercises.

The hip was felt a little tight still on the running but not painful, put in a good effort on the bike and elliptical.

Wednesday Feb 14 #

4 PM

Running (Eliptical) 40:00 [3] 5.0 km (8:00 / km)

(I was late so) right into 10 minutes elliptical to see how the hip was, then into 5,4,3,2,1,2,1. hip mobility, sit and push, stretch, roll.

Awesome effort today, just focused on working hard and got to a really great effort range. Hip was a little bit sore afterwards but it wasn't bothering me during the workout.

Tuesday Feb 13 #

6 AM

Running 40:00 [5] 4.0 km (10:00 / km)

Pre act, okie dokie ball, 6 minute swim and kick, drills,
2 x (90,75,60,45,30,15) 30 between reps, 45 for sets. 12 minute deep water running, hip mobility, drills, med ball strength, band exercises, stretch, roll, ice.

Didn't feel very focused this morning, might be a little bummed out because of the injury, I could barely walk last night. Feeling better today though, definitely easier to walk on, even drills didn't hurt it too much. Felt alot more focused on med ball and the band exercises, felt like I got alot out of them.
4 PM

Running 40:00 [2] 4.0 km (10:00 / km)

Nice easy 30 on the elliptical, hip didn't hurt at all until I got off. Got in more stretching and iced.

Monday Feb 12 #

4 PM

Running 40:00 [2] 4.0 km (10:00 / km)

Pre-act, glute activation, 30 minutes elliptical, really good stretching, ice bath.

Hip was hurting pretty bad today, took to the eliptical with some super high quality stretching afterwards.

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