Training Log Archive: DburryIn the 7 days ending Feb 10, 2018:
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Saturday Feb 10, 2018 #
Race 1:30:00 [3]
Preact.
WU (15:00)
Act. WU
Strides
3km race (10:02)
CD (20:00)
Stretch
Felt pretty good with this race. Wish I had kept my focus on the run at the time and not on my fatigue during the last k. Happy to have gotten a better time than before but feel like I could have definitely gotten down to 9mins.
WU (15:00)
Act. WU
Strides
3km race (10:02)
CD (20:00)
Stretch
Felt pretty good with this race. Wish I had kept my focus on the run at the time and not on my fatigue during the last k. Happy to have gotten a better time than before but feel like I could have definitely gotten down to 9mins.
Thursday Feb 8, 2018 #
Cross-training 1:00:00 [3]
Preact.
Lower leg drills
Barefoot run (20:00)
Elliptical (15:00)
Bike (15:00)
Drills
Strides
Medball w/ RB
Stretch
Good workout here. The elliptical was hard but felt like a got a lot of work done with it. Strides felt good and tried using the 8kg medball for more of the exercises.
Lower leg drills
Barefoot run (20:00)
Elliptical (15:00)
Bike (15:00)
Drills
Strides
Medball w/ RB
Stretch
Good workout here. The elliptical was hard but felt like a got a lot of work done with it. Strides felt good and tried using the 8kg medball for more of the exercises.
Running 40:00 [3]
Preact.
Running
Stretch
Running
Stretch
Wednesday Feb 7, 2018 #
Running 1:15:00 [3]
Pre act.
WU loop
Tempo (9:09)
Act. WU w/ 3 accels
600m w/ 100m recovery w/ 400m x2 @3k race effort
200m x 5 w/ 45s recovery b/w
CD (15:00)
PS, SR
WU and tempo felt very groggy but came around later in the run. The workout was tough but strong. Didn't have Rebekkah to push me for the 200s but was happy to hit Wednesday effort alone. Ended up having to shorten the recoveries on the last few 200s to make sure I hit the right effort. Good workout overall.
WU loop
Tempo (9:09)
Act. WU w/ 3 accels
600m w/ 100m recovery w/ 400m x2 @3k race effort
200m x 5 w/ 45s recovery b/w
CD (15:00)
PS, SR
WU and tempo felt very groggy but came around later in the run. The workout was tough but strong. Didn't have Rebekkah to push me for the 200s but was happy to hit Wednesday effort alone. Ended up having to shorten the recoveries on the last few 200s to make sure I hit the right effort. Good workout overall.
Tuesday Feb 6, 2018 #
Pool 1:00:00 [3]
Pre act.
Stretch
Okie-dokie ball
6 min swim
Drills
15,30,45,60,60,45,30,15 x2 w/ 1min b/w
Deep water running (11:00)
Drills
Strides
Med ball w/ RB2.0
Felt good today. The 6 min swim felt groggy but made sure to focus on the kicks. Got back with about 15s left (can go a bit farther for next time). The workout was focused, the second 45 of each set I found to be the hardest but tried to use that as practice for when all I want to do is stop running coming into the last kilometre of the 3k. The strides were painful across the R hip. Really got a lot out of the med ball routine and bands today.
Stretch
Okie-dokie ball
6 min swim
Drills
15,30,45,60,60,45,30,15 x2 w/ 1min b/w
Deep water running (11:00)
Drills
Strides
Med ball w/ RB2.0
Felt good today. The 6 min swim felt groggy but made sure to focus on the kicks. Got back with about 15s left (can go a bit farther for next time). The workout was focused, the second 45 of each set I found to be the hardest but tried to use that as practice for when all I want to do is stop running coming into the last kilometre of the 3k. The strides were painful across the R hip. Really got a lot out of the med ball routine and bands today.
Running 40:00 [3]
Preact.
Running
Stretch
Felt pretty god and loose during this run
Running
Stretch
Felt pretty god and loose during this run
Monday Feb 5, 2018 #
Running 1:00:00 [3]
Pre act.
WU (15:00)
1,2,1 hard w/ 1min b/w x3 w/ 2min b/w sets
CD (15:00)
SR, PS
Was a cold morning but was dressed well so it wasn't too bad. Run felt strong despite a sore hip. I struggled with the 2min hard on the second and third sets. Took a lot of focus to keep it going on the second set, that's definitely my weakest point mentally, something to be working on.
WU (15:00)
1,2,1 hard w/ 1min b/w x3 w/ 2min b/w sets
CD (15:00)
SR, PS
Was a cold morning but was dressed well so it wasn't too bad. Run felt strong despite a sore hip. I struggled with the 2min hard on the second and third sets. Took a lot of focus to keep it going on the second set, that's definitely my weakest point mentally, something to be working on.
Running 1:15:00 [3]
Pre act.
Long run (1:15)
Drillsx20
Hip mob
Basic
Was a cold one. The first ten mins were bad but warmed up after that. Calves were very tight and hurting but as the run progressed they loosened up for the most part. The trails were nice and running on the river was pretty cool. Happy to have gotten out to brave the winter.
Long run (1:15)
Drillsx20
Hip mob
Basic
Was a cold one. The first ten mins were bad but warmed up after that. Calves were very tight and hurting but as the run progressed they loosened up for the most part. The trails were nice and running on the river was pretty cool. Happy to have gotten out to brave the winter.