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Training Log Archive: colinwarwick

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running6 7:29:00 52.53(8:33) 84.53(5:19)
  Total6 7:29:00 52.53(8:33) 84.53(5:19)

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Saturday Apr 28 #

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

Pre-act, 15 up, active warmup, 1500m race (4:08), 15 cooldown, 5 min break, 5 min warmup, active warmup, strides, 800m race (2:03), 15 cooldown, hip mobility, stretch, roll.

Solid first outdoor races today. Stayed on Derek through the 1500m, I kinda pulled up at the wrong line, which I'll fix for next week because that was just stupid. 800m mindset was just trying as hard as I could and I did. Overall very good start to the season.

Friday Apr 27 #

Running 40:00 [3] 8.89 km (4:30 / km)

Pre-act, 15 up, full active, hip mobility, stretch, roll, ice.

Good shakeout today with D-man. Feeling really sore, getting in a lot of recovery today for tomorrow.

Thursday Apr 26 #

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

pre-act, lower leg strength, 20 run, 15 elliptical, 15 bike, hip mobility, drills, strides, speed ladder, strides, weights, stretch, roll, ice.

Feeling pretty beat up but got in some good work. Weights really were great today, really challenged myself, especially on the RFEs.

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

Tough run today, but I got a lot out of it. Felt a little lightheaded in the last 5 min or so which doesn't seem too good.

Wednesday Apr 25 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

pre-act, glute activation, warm up to loop start, tempo loop (3:36), full active, 3 more loops (@ Wednesday effort), 2 Brazilians in between, 2 min between all, 15 cool down, hip mobility, hurdle mobility, sit and push, stretch, roll, ice.

Great workout today. Went a little hard on the tempo loop to "get in the zone", it definitely worked as I got in deep on the second loop (3rd total), I embraced the pain today and even smiled a bit on the last loop. Brazilians felt strong.
Loops; 3:36, 3:40, 3:39, 3:37

Monday Apr 23 #

Running 1:09:00 [3] 9.2 km (7:30 / km)

Pre-act, glute activation, 15 warm up, 10 x 3min hard 1 min recoveries, 15 cooldown, hip mobility, weights, stretch, roll, ice

Great workout today on the elliptical. Recovery onto the 6th one I wasn't sure if I could maintain it on the hard so I took it up a level. The entire last rep was great. Got to a solid Wednesday effort.

Sunday Apr 22 #

Running 1:35:00 [3] 21.11 km (4:30 / km)

Pre-act, 6 lunges, 90 min run, 30 hoh drills, hip mobility, strength Y, stretch, roll.

Great run today. Feeling sore but enjoyed it. My achillies was bugging me a little but on the road, I've been rolling it and icing it throughout the day.

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