Training Log Archive: DburryIn the 7 days ending Feb 9, 2019:
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Saturday Feb 9, 2019 #
Race 55:00 [3] 12.22 km (4:30 / km)
Pre act
WU 15
(Extended) active WU
3k
CD 15
SR
Was really excited to get out for this one! I put thoughts of my knee to the side and got into active WU, was a little jumbled due to time but stayed warm and was ready to go. I had the plan to hit 3:15s per k but got ahead of myself and followed Taij through the first at 3:09, the gap slowly got bigger into be second k and I should have fought harder to stay with him. Kicked it up again in the last third which definitely wasn’t the most efficient way to run. Would like to be more consistent next time, but it was a good experience to see what would happen having gone out harder than I think I should have. Need to fight to keep that going for longer during practices the next few weeks! Had a lot of support from the distance and sprint crew and even some of the other racers as they ran the outer track! Knee felt surprisingly good following the race, got really sore on the bus back but no sharp pains! Calves are real tight.
WU 15
(Extended) active WU
3k
CD 15
SR
Was really excited to get out for this one! I put thoughts of my knee to the side and got into active WU, was a little jumbled due to time but stayed warm and was ready to go. I had the plan to hit 3:15s per k but got ahead of myself and followed Taij through the first at 3:09, the gap slowly got bigger into be second k and I should have fought harder to stay with him. Kicked it up again in the last third which definitely wasn’t the most efficient way to run. Would like to be more consistent next time, but it was a good experience to see what would happen having gone out harder than I think I should have. Need to fight to keep that going for longer during practices the next few weeks! Had a lot of support from the distance and sprint crew and even some of the other racers as they ran the outer track! Knee felt surprisingly good following the race, got really sore on the bus back but no sharp pains! Calves are real tight.
Thursday Feb 7, 2019 #
Running 15:00 [3] 3.33 km (4:30 / km)
Pre act
Run 15
...
Knee felt not the best, thinking from the workout on Wednesday. Recovery to keep things good for Saturday!
Run 15
...
Knee felt not the best, thinking from the workout on Wednesday. Recovery to keep things good for Saturday!
Cross-training 30:00 [3] 3.0 km (10:00 / km)
...
Ellip 15
Bike 15
Hip mobility
Drills
Weights
SR
Ice
xtraining was better than the run, wasn't as sore on my knee. Good weights routine and a lengthy stretch.
Ellip 15
Bike 15
Hip mobility
Drills
Weights
SR
Ice
xtraining was better than the run, wasn't as sore on my knee. Good weights routine and a lengthy stretch.
Cross-training 45:00 [3] 4.5 km (10:00 / km)
Ellip 45
SR
Didn’t feel too great on this but got it done and did some good stretching after and grabbed some ice.
SR
Didn’t feel too great on this but got it done and did some good stretching after and grabbed some ice.
Wednesday Feb 6, 2019 #
Running 1:00:00 [3] 13.85 km (4:20 / km)
Pre act w glutes
WU 15
Active WU (no accels)
3 x 5x200m at 39s
CD 15
Hip mobility
PSSR
Ran a good workout, finished on a Monday effort but at least I was running. Looking forward to a first race this Saturday! Need to figure out my plan over the next day to make this one count.
WU 15
Active WU (no accels)
3 x 5x200m at 39s
CD 15
Hip mobility
PSSR
Ran a good workout, finished on a Monday effort but at least I was running. Looking forward to a first race this Saturday! Need to figure out my plan over the next day to make this one count.
Tuesday Feb 5, 2019 #
Pool 45:00 [3] 4.5 km (10:00 / km)
Pre act
Dodgeball
6 min swim
Drills
90,75,60,45,30,15 x2
DWR
Hip mobility
Drills
Strides (75,75,85,85)
Med ball
SR
R hamstring actually cramped up twice during drills! Had a hard time getting into the first set of the workout. The second set was maybe the best pool workout so far. Pushed hard and felt really relaxed, kept pushing and didn’t think about anything else. Got the strides in, knee felt mostly okay, see how the day progresses.
Dodgeball
6 min swim
Drills
90,75,60,45,30,15 x2
DWR
Hip mobility
Drills
Strides (75,75,85,85)
Med ball
SR
R hamstring actually cramped up twice during drills! Had a hard time getting into the first set of the workout. The second set was maybe the best pool workout so far. Pushed hard and felt really relaxed, kept pushing and didn’t think about anything else. Got the strides in, knee felt mostly okay, see how the day progresses.
Cross-training 45:00 [3] 4.5 km (10:00 / km)
Pre act
Ellip 45
Hip mobility
SR
Ice
Not too much to report, knee was feeling eh but got some good stretching done afterwards.
Ellip 45
Hip mobility
SR
Ice
Not too much to report, knee was feeling eh but got some good stretching done afterwards.
Monday Feb 4, 2019 #
Running 44:00 [3] 9.78 km (4:30 / km)
Pre act w glutes
WU 15
4,3,2,1 w 2 after 4 and 1 after others
CD 15
Weights
SR
Ice
Hip mobility (somehow forgot it until now?)
Really happy to have ran the whole workout with no significant pain. Good effort to get things back rolling! Ripped some weights!
WU 15
4,3,2,1 w 2 after 4 and 1 after others
CD 15
Weights
SR
Ice
Hip mobility (somehow forgot it until now?)
Really happy to have ran the whole workout with no significant pain. Good effort to get things back rolling! Ripped some weights!
Sunday Feb 3, 2019 #
Running 30:00 [3] 6.67 km (4:30 / km)
Pre act w 5xlunges
Run 30
...
Wasn't too bad today, didn't ramp up the pace too much but got some good aerobic work in. Hanger for elliptical
Run 30
...
Wasn't too bad today, didn't ramp up the pace too much but got some good aerobic work in. Hanger for elliptical
Cross-training 1:00:00 [3] 6.0 km (10:00 / km)
...
Elliptical 60
Drills
Hip mobility
Med ball
SR
Ice
Good sweat going on the ellip, was moving nicely. Awesome med ball today, did some extra upper body weights after and a good stretch.
Elliptical 60
Drills
Hip mobility
Med ball
SR
Ice
Good sweat going on the ellip, was moving nicely. Awesome med ball today, did some extra upper body weights after and a good stretch.