Training Log Archive: DburryIn the 7 days ending Apr 21, 2018:
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Saturday Apr 21, 2018 #
Running 1:00:00 [3] 13.33 km (4:30 / km)
slept:7.0
Pre act.
WU (15:00)
Act. WU
3x5 hills
CD (16:00)
Hip mobility
Hurdle mobility
PSSR
Ice bath
Was a good hill WO. My quads and glutes were definitely getting the brunt of the workout as I felt like I my breathing wasn’t as hard as it should have been. Got the arms pumping and tried to accel up the hills to close some of the gap. Still need to work on hitting the downs harder.
WU (15:00)
Act. WU
3x5 hills
CD (16:00)
Hip mobility
Hurdle mobility
PSSR
Ice bath
Was a good hill WO. My quads and glutes were definitely getting the brunt of the workout as I felt like I my breathing wasn’t as hard as it should have been. Got the arms pumping and tried to accel up the hills to close some of the gap. Still need to work on hitting the downs harder.
Friday Apr 20, 2018 #
Off-day 30:00 [3] 6.67 km (4:30 / km)
slept:8.0
30 min off-day
Stretch
Took a break from studying to stretch my legs. Shin is sore but again feels better once I get moving.
Stretch
Took a break from studying to stretch my legs. Shin is sore but again feels better once I get moving.
Thursday Apr 19, 2018 #
Cross-training 50:00 [3] 5.0 km (10:00 / km)
slept:9.0
Pre act.
BF run (20:00)
Elliptical (15:00)
Bike (15:00)
Hip mobility
Drills
Strides
Speed ladder
Strength*
SR
Was feeling exceptionally tired this morning and felt like I needed to put in extra effort on the run to keep things moving. Elliptical and bike went by quick and put the intensity up on the elliptical for half. Still some pain in my L shin, mostly just hurts to touch.
BF run (20:00)
Elliptical (15:00)
Bike (15:00)
Hip mobility
Drills
Strides
Speed ladder
Strength*
SR
Was feeling exceptionally tired this morning and felt like I needed to put in extra effort on the run to keep things moving. Elliptical and bike went by quick and put the intensity up on the elliptical for half. Still some pain in my L shin, mostly just hurts to touch.
Note
slept:9.0
Strength
a) Weighted pushups 2x10 (25)
a) Shoulder taps 2x0
b) RFEs 2x10 (35)
b) A skips 2x10 (10s)
c) RB 2x10 each side up and down
a) Weighted pushups 2x10 (25)
a) Shoulder taps 2x0
b) RFEs 2x10 (35)
b) A skips 2x10 (10s)
c) RB 2x10 each side up and down
Cross-training 1:00:00 [3] 6.0 km (10:00 / km)
Pre act.
Run (30:00)
Elliptical (30:00)
Stretch
Was still tired and sore but worked some kinks out in my upper legs. Shin was sore to begin but wasn’t bad during.
Run (30:00)
Elliptical (30:00)
Stretch
Was still tired and sore but worked some kinks out in my upper legs. Shin was sore to begin but wasn’t bad during.
Wednesday Apr 18, 2018 #
Running 1:10:00 [3] 15.56 km (4:30 / km)
slept:8.0
Pre act. w/ glute act.
WU loop (15:00)
Tempo loop (9:20)
Act. WU
3x 200m brasilians w/ 2min recovery
1km to Wednesday
CD (15:00)
Hip mobility
Hurdle mobility
PS SR
Ice bath
Had a very long day standing around so got to the hanger pretty tight, sore, and tired. WU felt good but tempo was hard on the muscles for tempo. Focused on keeping my arms pumping through the brasilians and trying to do the exercises faster. Was hard but felt good to be going off the other guys' recovery time to give that little extra push. Was hoping the 1k would have been faster but happy with the effort I put in. L shin tender to touch.
WU loop (15:00)
Tempo loop (9:20)
Act. WU
3x 200m brasilians w/ 2min recovery
1km to Wednesday
CD (15:00)
Hip mobility
Hurdle mobility
PS SR
Ice bath
Had a very long day standing around so got to the hanger pretty tight, sore, and tired. WU felt good but tempo was hard on the muscles for tempo. Focused on keeping my arms pumping through the brasilians and trying to do the exercises faster. Was hard but felt good to be going off the other guys' recovery time to give that little extra push. Was hoping the 1k would have been faster but happy with the effort I put in. L shin tender to touch.
Tuesday Apr 17, 2018 #
Pool 45:00 [3] 4.5 km (10:00 / km)
slept:8.0
Pre act.
Spike ball
6 min swim
Drills
2 x 90 down to 15 by 15
Deep water run (11:00)
Hip mobility
Drills with HoH
Strides
Speed ladder
Hurdle mobility
SR
Good effort on the 6min swim, did the same routine but got back earlier. Drills were strong and focused. The WO got progressively better but wasn't feeling too great in the beginning. Some pain in my L shin during strides but didn't feel worse.
Spike ball
6 min swim
Drills
2 x 90 down to 15 by 15
Deep water run (11:00)
Hip mobility
Drills with HoH
Strides
Speed ladder
Hurdle mobility
SR
Good effort on the 6min swim, did the same routine but got back earlier. Drills were strong and focused. The WO got progressively better but wasn't feeling too great in the beginning. Some pain in my L shin during strides but didn't feel worse.
Monday Apr 16, 2018 #
Running 55:00 [3] 12.22 km (4:30 / km)
weight:3.6kg
Pre act. w/ glute act.
WU loop (15:00)
(4 x2min @5km) x2 w/ 1min b/w and 2min b/w sets
CD (15:00)
Hip mobility
Strength*
SR
Ice bath
Good workout today and the effort was good but felt like my body was fighting itself the whole time. Tried to put it out of my mind but wasn't really working. Need to work on bringing the focus back and enjoying the hard times.
WU loop (15:00)
(4 x2min @5km) x2 w/ 1min b/w and 2min b/w sets
CD (15:00)
Hip mobility
Strength*
SR
Ice bath
Good workout today and the effort was good but felt like my body was fighting itself the whole time. Tried to put it out of my mind but wasn't really working. Need to work on bringing the focus back and enjoying the hard times.
Note
Strength
a) Deadlift 2x10 (200)
a) Box jump 2x10 w/ 90s between exercises
b) Dumbbell bench press 2x10 (50)
b) Landmine press 2x10 (25) w/ 90s between exercises
a) Deadlift 2x10 (200)
a) Box jump 2x10 w/ 90s between exercises
b) Dumbbell bench press 2x10 (50)
b) Landmine press 2x10 (25) w/ 90s between exercises
Sunday Apr 15, 2018 #
Running 55:00 [3] 12.22 km (4:30 / km)
slept:8.5
Pre act.
Running (55:00)
Drills x20 HoH
Stretch
Strength Y
Had some stomach problems early in the morning so missed running with the group. Started to come around later in the day so went out but stayed close to home. Started feeling pretty week midway through (probably from not eating much). Glutes were sore, quads not too bad. Did strength Y later in the day after having some decent food.
Running (55:00)
Drills x20 HoH
Stretch
Strength Y
Had some stomach problems early in the morning so missed running with the group. Started to come around later in the day so went out but stayed close to home. Started feeling pretty week midway through (probably from not eating much). Glutes were sore, quads not too bad. Did strength Y later in the day after having some decent food.