Training Log Archive: DburryIn the 7 days ending Feb 24, 2018:
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Saturday Feb 24, 2018 #
Running 1:00:00 [3]
Pre act.
WU (15:00)
Act. WU
1500m (4:45)
12 min rest
1000m (3:13)
CD (15:00)
Hip mob
PS SR
Good workout today. Felt like a strong 1500m time but I think I could have pushed a bit more (finished and could have kept it up a bit longer). Pushed hard on the 1000 but my R hip started feeling pretty crappy half way through, found it difficult to focus on form and effort.
WU (15:00)
Act. WU
1500m (4:45)
12 min rest
1000m (3:13)
CD (15:00)
Hip mob
PS SR
Good workout today. Felt like a strong 1500m time but I think I could have pushed a bit more (finished and could have kept it up a bit longer). Pushed hard on the 1000 but my R hip started feeling pretty crappy half way through, found it difficult to focus on form and effort.
Thursday Feb 22, 2018 #
Cross-training 1:00:00 [3]
Pre act.
Lower leg drills
20 min run
15 min eliptical
15 min bike
Hip mob.
Drills
Med ball training
SR
Good workout. R ankle was tight during the run and some pain across the R hip, felt better when I got on the elliptical. Used 8lb med ball for core work.
Lower leg drills
20 min run
15 min eliptical
15 min bike
Hip mob.
Drills
Med ball training
SR
Good workout. R ankle was tight during the run and some pain across the R hip, felt better when I got on the elliptical. Used 8lb med ball for core work.
Running 30:00 [3]
30 min run
R hip felt better after about 20 mins or so.
R hip felt better after about 20 mins or so.
Wednesday Feb 21, 2018 #
Running 1:15:00 [3]
Pre act.
WU (15:00)
Act. WU
3 accels w/ spikes
5x 200m w/ 100m b/w each (3k pace)
200m recovery
1k (3k pace) followed by 2min recovery
5x 200m fast w/ 100m b/w each (w/ spikes)
CD (15:00)
Hip mob.
PS SR
Good workout. WU and CD had to do all on the inside. First set of 200s felt smooth and strong, the 1k had me in pretty deep. Second set of 200s were tough w/ pain on my R hip and knee, recovery 100m were worse than the 200s. Effort up until the end of the 1k was great but I feel like I pulled back on the second set of 200s. The McGill track is super banked!
WU (15:00)
Act. WU
3 accels w/ spikes
5x 200m w/ 100m b/w each (3k pace)
200m recovery
1k (3k pace) followed by 2min recovery
5x 200m fast w/ 100m b/w each (w/ spikes)
CD (15:00)
Hip mob.
PS SR
Good workout. WU and CD had to do all on the inside. First set of 200s felt smooth and strong, the 1k had me in pretty deep. Second set of 200s were tough w/ pain on my R hip and knee, recovery 100m were worse than the 200s. Effort up until the end of the 1k was great but I feel like I pulled back on the second set of 200s. The McGill track is super banked!
Tuesday Feb 20, 2018 #
Pool 1:00:00 [3]
6min swim
Drills
3x70s x3
Deep water run (10:00)
Med ball w/ RB
SR
Good workout. was getting pretty distracted during the workout so tried to focus on my form as much as possible. Feel like I could have gotten more out of this one. Solid effort on the 6min swim and drills. Quite a bit of pain across me inside R knee during the deep water swim when pulling my leg forward.
Drills
3x70s x3
Deep water run (10:00)
Med ball w/ RB
SR
Good workout. was getting pretty distracted during the workout so tried to focus on my form as much as possible. Feel like I could have gotten more out of this one. Solid effort on the 6min swim and drills. Quite a bit of pain across me inside R knee during the deep water swim when pulling my leg forward.
Running 30:00 [3]
30 min
Stretch
Stretch
Monday Feb 19, 2018 #
Running 45:00 [3]
Pre act.
WU (15:00)
Steady:surge 2:30/30 x5
CD (15:00)
PS SR
Steady was good and I feel like I did a good job at coming back to the same effort after the surge. Towards the end I think I could have put more focus into pushing the surge a little harder. CD coming down the hill was painful across my ankle and hip.
WU (15:00)
Steady:surge 2:30/30 x5
CD (15:00)
PS SR
Steady was good and I feel like I did a good job at coming back to the same effort after the surge. Towards the end I think I could have put more focus into pushing the surge a little harder. CD coming down the hill was painful across my ankle and hip.
Sunday Feb 18, 2018 #
Running 1:30:00 [3]
Pre act.
Long run (1h30)
Drills
Hip mob
Strength Y
SR
Had a great run up and around Mount Royal, it’s great to be back! Definitely feeling quicker going up than I used to. Medial R ankle has some pain across it, been icing often with R knee. Calves felt tight going up but loosened up nicely after. Putting a lot of time into stretching the calves
Long run (1h30)
Drills
Hip mob
Strength Y
SR
Had a great run up and around Mount Royal, it’s great to be back! Definitely feeling quicker going up than I used to. Medial R ankle has some pain across it, been icing often with R knee. Calves felt tight going up but loosened up nicely after. Putting a lot of time into stretching the calves