Training Log Archive: DburryIn the 7 days ending Sep 29, 2018:
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Saturday Sep 29, 2018 #
Race 1:10:00 [3] 15.56 km (4:30 / km)
Pre act
WU 15
Active
Strides
Griak 7k
CD 15
Stretch
Stretch at home - glutes and calves are very tight
Solid effort today on the race. Glad I was able to sneak in with the pack! Beginning of the race was interesting with that many people. Ran with 2.0 for awhile. Midway I started letting the course get me. Re-engaged and focused on moving ahead instead of how much my quads were burning. Struggled a lot on this one and got some good work done!
WU 15
Active
Strides
Griak 7k
CD 15
Stretch
Stretch at home - glutes and calves are very tight
Solid effort today on the race. Glad I was able to sneak in with the pack! Beginning of the race was interesting with that many people. Ran with 2.0 for awhile. Midway I started letting the course get me. Re-engaged and focused on moving ahead instead of how much my quads were burning. Struggled a lot on this one and got some good work done!
Friday Sep 28, 2018 #
Running 30:00 [3] 6.67 km (4:30 / km)
Pre act
Run first 5.5k of Griak course
SR
Run first 5.5k of Griak course
SR
Thursday Sep 27, 2018 #
Running 1:00:00 [3]
Pre act
Run 45
Hip mobility
Stretch
Early morning run to get the day going. Some knee pain, nothing too serious. Didn't have much time to stretch and roll so focused on quads and glutes.
+15 for x-training run
Run 45
Hip mobility
Stretch
Early morning run to get the day going. Some knee pain, nothing too serious. Didn't have much time to stretch and roll so focused on quads and glutes.
+15 for x-training run
Cross-training 30:00 [3] 3.0 km (10:00 / km)
Pre act
Run 15
Elliptical 15
Bike 15
Hip mobility
Drills
Strides
Weights
SR
Good work on the elliptical. Knees a little sore though. RFEs gave a solid stretch through it when down.
Run 15
Elliptical 15
Bike 15
Hip mobility
Drills
Strides
Weights
SR
Good work on the elliptical. Knees a little sore though. RFEs gave a solid stretch through it when down.
Wednesday Sep 26, 2018 #
Running 1:05:00 [3] 14.44 km (4:30 / km)
Pre act w glutes
WU 15
Active
Full loop 3min rec
half loop 1 min
half loop 3 min
half loop 1 min
CD 15
Hip mobility
PSSR
Early morning WO, been putting some extra time into stretching my calves which seems to be helping. First half loop could have been run harder. good steady increase in effort through each loop. Some medial L knee "pain".
WU 15
Active
Full loop 3min rec
half loop 1 min
half loop 3 min
half loop 1 min
CD 15
Hip mobility
PSSR
Early morning WO, been putting some extra time into stretching my calves which seems to be helping. First half loop could have been run harder. good steady increase in effort through each loop. Some medial L knee "pain".
Tuesday Sep 25, 2018 #
Pool 45:00 [3] 4.5 km (10:00 / km)
Pre act
Hand ball
6 min swim
Drills
6x30s w15 x3 w45 (+1 in middle set)
DWR
Hip mobility
Drills
Strides
SR
Ice bath
First set felt funny but got into it in the second and third. Great work on the drills in the pool. Need to push harder in the pool from the beginning.
Hand ball
6 min swim
Drills
6x30s w15 x3 w45 (+1 in middle set)
DWR
Hip mobility
Drills
Strides
SR
Ice bath
First set felt funny but got into it in the second and third. Great work on the drills in the pool. Need to push harder in the pool from the beginning.
Monday Sep 24, 2018 #
Running 51:00 [3] 11.33 km (4:30 / km)
Pre act w glute
WU 20
16mins 1:45/15 steady surge
CD 15 w 2 hill strides
Hip mobility
Weights
SR
Did some solid struggling in the workout and got good work done on the CD. L knee was bothering me a bit. Calves feel better-ish, been doing some exercises from Blake.
WU 20
16mins 1:45/15 steady surge
CD 15 w 2 hill strides
Hip mobility
Weights
SR
Did some solid struggling in the workout and got good work done on the CD. L knee was bothering me a bit. Calves feel better-ish, been doing some exercises from Blake.
Sunday Sep 23, 2018 #
Running 1:30:00 [3] 20.0 km (4:30 / km)
Pre act w 6xlunges
Run 90
Hip mobility
Strength Y
SR
Ice bath
Nice long run today with the crew. Shoulders were tight and sore for some reason, something to get Blake to check out on Tuesday. Knees were a little sore but nothing too bad.
Run 90
Hip mobility
Strength Y
SR
Ice bath
Nice long run today with the crew. Shoulders were tight and sore for some reason, something to get Blake to check out on Tuesday. Knees were a little sore but nothing too bad.