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Training Log Archive: Dburry

In the 7 days ending Dec 9:

activity # timemileskm+m
  Running5 6:42:00
  Pool1 1:15:00
  Shake-out Run1 35:00
  Total7 8:32:00

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Saturday Dec 9 #

Running 1:40:00 [3]

Pre act. w/ 5 x lunges
Long run (80:00)
Drills (x 30)
Hip mobility
SR
Strength Y

Good long run. Derrick brought us to a lake that we got to run across (twice because we got lost trying to find the trail). Was a little cold at first but weather was great afterwards. Found the down hills to bother my knees but felt fine later in the day.

Friday Dec 8 #

Shake-out Run 35:00 [3]

Shakeout run (35:00)
Hip mobility
PS, SR

Thursday Dec 7 #

Running 1:15:00 [3]

Pre act. + flute act.
Run (45:00)
CD (15:00)
Hip mobility
PS, SR

Knees were feeling good so decided to run instead of cross training. Felt fine afterwards too. Got the most out of my stretching by holding each stretch at the limit a good amount longer than usual.

Wednesday Dec 6 #

Running 1:10:00 [3]

Pre act. + glute act.
WU loop (~15:00)
Campus tempo (9:45)
Full act. WU
3 x 30m sprints followed by a couple jogging laps
Brazilian x 3 w/ 2min recovery (100m -> exercise)
Bare-foot CD at 1min/lap (15:00)
Hip mobility
PS, SR

Took awhile for my muscles to warmup during the WU loop. Campus tempo was strong. Made sure to put conscious effort into each portion of the active WU. Sprints were good, need to practice the 10m acceleration so I can be at top speed at the top of the 30m. Brazilians were strong, kept up high and was in really deep very early. Needed to push myself on each 100m but tried to stay focused on the individual task instead of the workout as a whole. Have to work on speeding up the exercises between the runs.

Tuesday Dec 5 #

Pool 1:15:00 [3]

Pre act.
Lower leg drills
4 x 50m + 2 x ~40m (6min)
Drills
3 x (5 x 40s) run
Deep-water run (11min)

Hip mobility
Drills
3 strides (75, 85, 100%)
Med ball strength training
SOCCER!

Pool workout felt really strong today. Hamstrings were definitely getting a good workout during the drills today! My main focus this time was my form - keeping head up, high knees, and pushing the arms through the motion forward and back. It helped a lot today, especially in the last three 40s of each set, to relax my breathing to maintain control and be able to push further. Strides felt good today with only a bit of knee pain starting off and when stopping. Used only the 4lbs medicine ball for the strength training! The lunges were by far the most taxing but my overhead squat still needs a lot of work to get deeper. Great workout today!

Monday Dec 4 #

Running 1:15:00 [3]

Pre act. + flute act.
WU (15:00)
Tempo (20:00) - Apt turn-off at half; gate by hill at finish
3 x 2min hard w/ 1min recovery
CD (15:00)
Hip mobility
PS, SR
Cold Bath

Fast WU for this run but felt good going in with only a bit of knee pain. Found that 20 mins tempo is possible (which sounded like a crazy amount before we started) and actually felt really strong. Running up the hill from the road to the university caused my breathing to go out so I knew I was at tempo at that point and just pushed through until it settled back down on the flat. I used the small down hills in the bike trail to practice keeping up my speed when descending hills which felt off but will hopefully get better with practice. The 3 x 2min hard was difficult to keep up and I found my muscles were having a hard time pushing me forward so I wasn't able to give it my all for those.

Sunday Dec 3 #

Running 1:22:00 [3]

Pre act. with 4 x lunges
Long run (82:00)
Drills (x 30)
Hip mobility
Strength Y
SR

Long run went by very quickly. Conditions were pretty icy at LPH and trails okay at Centennial but no falls! Knees were bothering me throughout the run (especially around LPH) but got a bit better around 30mins in.

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