Training Log Archive: DburryIn the 7 days ending Apr 28, 2018:
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Saturday Apr 28, 2018 #
Running 1:00:00 [3] 13.33 km (4:30 / km)
slept:8.0
Pre act. w/ glute act.
WU (15:00)
Act. WU
5x1min uphill w/ jog down x2 w/ walk down
CD (15:00)
Hip mobility
Hurdle mobility (1st exercise)
PSSR
Hard workout, pushed the recoveries on the first set after the first two hills to make sure to hit the right effort. I pushed myself on the second set and really got in deep and just let it go which was great to do. L shin was a little sore coming down the hills and a bit of discomfort across the R hip in the CD.
WU (15:00)
Act. WU
5x1min uphill w/ jog down x2 w/ walk down
CD (15:00)
Hip mobility
Hurdle mobility (1st exercise)
PSSR
Hard workout, pushed the recoveries on the first set after the first two hills to make sure to hit the right effort. I pushed myself on the second set and really got in deep and just let it go which was great to do. L shin was a little sore coming down the hills and a bit of discomfort across the R hip in the CD.
Thursday Apr 26, 2018 #
Cross-training 50:00 [3] 5.0 km (10:00 / km)
slept:8.0
Pre act.
Lower leg exercises
Run 20min
Elliptical 15min
Bike 15min
Hip mobility
Drills
Strides
Speed Ladder
Strength*
Stretch (later in day)
Very tired and sore for the WO. The elliptical was tiring on my glutes and quads but maintained the intensity and effort. Felt good after the WO feeling energized. L shin was still bothersome but still no worse (ice x5, lower leg strength, and stretch).
Lower leg exercises
Run 20min
Elliptical 15min
Bike 15min
Hip mobility
Drills
Strides
Speed Ladder
Strength*
Stretch (later in day)
Very tired and sore for the WO. The elliptical was tiring on my glutes and quads but maintained the intensity and effort. Felt good after the WO feeling energized. L shin was still bothersome but still no worse (ice x5, lower leg strength, and stretch).
Cross-training 1:00:00 [3] 13.33 km (4:30 / km)
slept:8.0
Run (40:00)
Elliptical (20:00)
Stretch
Good after WO run. Was feeling a little tired after volunteering but came around after getting into it.
Elliptical (20:00)
Stretch
Good after WO run. Was feeling a little tired after volunteering but came around after getting into it.
Note
slept:8.0
a) RFE 12,10,8 (35, 35, 40lbs)
a) A run (10s) x3
b) anti-rot RB (3x10/s)
b) plyo pushups
c) shoulder taps (3x6/s)
c) plank (30s)
Need to be more explosive on the pushups. RFEs were tough today with the quads being real sore. Make sure to tighten glutes and keep a strong core during the planks.
a) A run (10s) x3
b) anti-rot RB (3x10/s)
b) plyo pushups
c) shoulder taps (3x6/s)
c) plank (30s)
Need to be more explosive on the pushups. RFEs were tough today with the quads being real sore. Make sure to tighten glutes and keep a strong core during the planks.
Wednesday Apr 25, 2018 #
Cross-training 1:20:00 [3] 17.78 km (4:30 / km)
slept:8.0
Pre act. w/ glute act.
WU (15:00)
Tempo loop (4:00)
Act. WU
Loop, brasilian, loop, brasilian, loop (200m w/ ~2min recovery)
CD (15:00)
Hip mobility
Hurdle mobility
PSSR
Ice bath
Very hard WO today but was really good. Started on the recovery with the group so was just shy of 2min each time but was good to push myself with that. Had to reassure myself on the loops that the pain was good and what I was aiming for.
WU (15:00)
Tempo loop (4:00)
Act. WU
Loop, brasilian, loop, brasilian, loop (200m w/ ~2min recovery)
CD (15:00)
Hip mobility
Hurdle mobility
PSSR
Ice bath
Very hard WO today but was really good. Started on the recovery with the group so was just shy of 2min each time but was good to push myself with that. Had to reassure myself on the loops that the pain was good and what I was aiming for.
Tuesday Apr 24, 2018 #
Pool 45:00 [3] 4.5 km (10:00 / km)
slept:8.0
Pre Act
Spike ball
6 min swim
Drills
15,30,30,15,15,30,30,15 x2 w/ 15s recovery and 45s b/w sets
15,30,30,30,15
DWR 13min
Hip mobility
Drills
Strides
Speed ladder
Hurdle mobility
SR
Strong WO on the pre run. Got some good work done with the hamstrings. Found the WO to be mentally draining I think because of the stop and go which added some more challenge. L shin sore still but not worse. Icing, stretching, and lower leg strength to help it out.
Spike ball
6 min swim
Drills
15,30,30,15,15,30,30,15 x2 w/ 15s recovery and 45s b/w sets
15,30,30,30,15
DWR 13min
Hip mobility
Drills
Strides
Speed ladder
Hurdle mobility
SR
Strong WO on the pre run. Got some good work done with the hamstrings. Found the WO to be mentally draining I think because of the stop and go which added some more challenge. L shin sore still but not worse. Icing, stretching, and lower leg strength to help it out.
Cross-training 1:00:00 [3] 13.33 km (4:30 / km)
Run (40:00)
Elliptical (20:00)
Stretch
L shin was bothering me during the run but wasn't bothered during the elliptical. Legs were tight and sore but the run seemed to help loosen things up.
Elliptical (20:00)
Stretch
L shin was bothering me during the run but wasn't bothered during the elliptical. Legs were tight and sore but the run seemed to help loosen things up.
Monday Apr 23, 2018 #
Running 1:00:00 [3] 13.33 km (4:30 / km)
slept:8.0
Pre act. w/ glute act.
WU (20:00)
Steady surge 3:30 to 30s (16:00)
CD (20:00)
Hip mobility
Strength*
SR
Ice bath
Was a hard workout, didn't feel like I was getting the results but the effort was there. Got back to steady and made sure to push it to keep the pace up after the surge.
WU (20:00)
Steady surge 3:30 to 30s (16:00)
CD (20:00)
Hip mobility
Strength*
SR
Ice bath
Was a hard workout, didn't feel like I was getting the results but the effort was there. Got back to steady and made sure to push it to keep the pace up after the surge.
Note
slept:8.0
Strength
a) deadlift 12, 10, 8 (140lbs+bar)
a) elevated glute bridges w/ 25lbs
b) dumbbell bench press 12,10,8 (55lbs)
b) landmine presses 12,10,8 (25lbs)
c) elevated push ups = 18
Struggled hard on the last of the landmine presses and couldn't quite hit the last couple reps in the 12 and 10 set. Need to make sure to be quick on the exercise changes to hit the 90s rest.
a) deadlift 12, 10, 8 (140lbs+bar)
a) elevated glute bridges w/ 25lbs
b) dumbbell bench press 12,10,8 (55lbs)
b) landmine presses 12,10,8 (25lbs)
c) elevated push ups = 18
Struggled hard on the last of the landmine presses and couldn't quite hit the last couple reps in the 12 and 10 set. Need to make sure to be quick on the exercise changes to hit the 90s rest.
Sunday Apr 22, 2018 #
Running 1:30:00 [3] 20.0 km (4:30 / km)
slept:8.0
Pre act.
6 lunges / leg
1h30 run
Drills HOH x30
Hip mobility
Strength Y
Stretch
Quads were super tired and the footing wasn’t that great in the trails but was a great day for a run and was happy to be out there. After 45-50mins of the trails hit the shoulder of the road and was able to get moving much quicker. L who was nothing me at the beginning but not worse than usual.
6 lunges / leg
1h30 run
Drills HOH x30
Hip mobility
Strength Y
Stretch
Quads were super tired and the footing wasn’t that great in the trails but was a great day for a run and was happy to be out there. After 45-50mins of the trails hit the shoulder of the road and was able to get moving much quicker. L who was nothing me at the beginning but not worse than usual.