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Training Log Archive: Dburry

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Running2 2:30:00
  Low-impact1 1:15:00
  Shake-out Run2 1:10:00
  Weights1 45:00
  Total4 5:40:00

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Saturday Dec 2, 2017 #

Running 1:00:00 [3]

Pre act., SR
WU (~15:00)
Act. WU
3 x 3 hills (~4:00, 4:03, 3:58)
CD (~18:00)
Hip mobility

Originally was supposed to do 3 x 4 hills but ended up doing 3 x 3 hills. Maybe my strongest running so far this year was in this workout. Felt really strong going up the hills with my aerobic capacity holding me back and not my muscles. Was really proud to have been doing a similar workout and being able to stay with the group (Sam, Louis, and Taij). Found that the downhills were the worst and took a lot of effort to maintain a steady speed without losing control (something to work on). Knees felt good during this workout with a bit of pain going down the hills. Overall, great run and looking forward to the next one!

Friday Dec 1, 2017 #

Shake-out Run 35:00 [3]

Pre act.
Shake-out run
Stretch and roll

Knees weren't bothering me too much during my run.
A lot of quad/IT band stretching/rolling

Weights 45:00 [3]

Chest and Bi's

Hips and calves felt really tight during my stretches.

Thursday Nov 30, 2017 #

Low-impact 1:15:00 [3]

Pre act.
Lower leg drills
Bare-foot run (20:00)
Bike (15:00)
Elliptical (15:00)
Hip mobility
Strides (75%, 85%)
Speed ladder
Stride (100%)
Medicine ball strength training
Stretch and roll
Cold bath

Overall good workout. Left knee was bothering me during the bare-foot run but was okay on the bike and elliptical. Hips are starting to feel less restricted. Definitely need to put more emphasis on ankle mobility to get deeper into the squats. Able to use the 4lbs medicine ball for certain activities. I'm going to use only the 4lbs next week instead of combo of the 2 and 4.

Shake-out Run 35:00 [3]

Pre act.
Shake-out run
Stretch and roll

Was home for most of the day so I was able to ice my knees a good amount. Still sore but much better than they were last week

Wednesday Nov 29, 2017 #

4 PM

Running 1:30:00 [3]

Pre act. + glute act.
WU loop (~15:00)
Campus tempo (9:06)
Full act. followed by a couple jogging laps
Brazilian x2 (3:06, 3:15)
Bare-foot CD (15:00)
Hip mobility
Push and sit

Solid Wednesday effort but felt slow. Pushed a bit past tempo to try to keep up to Louis/Taij. Some pain in left knee that eased up during WU; both knees felt better than usual.

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