Training Log Archive: DburryIn the 7 days ending Feb 16, 2019:
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Saturday Feb 16, 2019 #
Running 1:20:00 [3] 17.78 km (4:30 / km)
Pre act w glutes
WU 15
Active WU
1500 (4:40) w 4mins recovery
1k (3:10) w 2mins recovery
500 (1:28)
CD
Hip mobility
SR
Ice
Really happy to have finished a full Saturday track workout. I worked hard but could have done more, especially in the k and 500m. I think I held back a bit, knee was hurting during active but I shouldn’t let that keep me from pushing harder. Going slightly more aggressive during the workout wouldn’t drastically increase the risk of getting hurt anyways if I’m already pushing hard to begin with.
WU 15
Active WU
1500 (4:40) w 4mins recovery
1k (3:10) w 2mins recovery
500 (1:28)
CD
Hip mobility
SR
Ice
Really happy to have finished a full Saturday track workout. I worked hard but could have done more, especially in the k and 500m. I think I held back a bit, knee was hurting during active but I shouldn’t let that keep me from pushing harder. Going slightly more aggressive during the workout wouldn’t drastically increase the risk of getting hurt anyways if I’m already pushing hard to begin with.
Friday Feb 15, 2019 #
Cross-training 30:00 [3] 3.0 km (10:00 / km)
Ellip 30
SR
Ice
Got the legs moving did a little stretch and roll. Felt a little extra tight
SR
Ice
Got the legs moving did a little stretch and roll. Felt a little extra tight
Thursday Feb 14, 2019 #
Running 15:00 [3] 3.33 km (4:30 / km)
Pre act
Run 15
...
Felt okay, bit of a pressure feeling in my knee but not painful.
Run 15
...
Felt okay, bit of a pressure feeling in my knee but not painful.
Cross-training 30:00 [3] 3.0 km (10:00 / km)
Ellip 15
Bike 15
Hip mobility
Drills
Strides (75/85)
Weights
SR
Ice
Rest of the workout was good, strides not too bad but didn’t push it. Solid go at weights!
Bike 15
Hip mobility
Drills
Strides (75/85)
Weights
SR
Ice
Rest of the workout was good, strides not too bad but didn’t push it. Solid go at weights!
Cross-training 45:00 [3] 4.5 km (10:00 / km)
Ellip 45
Hip mobility
SR
Good sweat, no pain. Glutes and quads were feeling pretty tight though.
Hip mobility
SR
Good sweat, no pain. Glutes and quads were feeling pretty tight though.
Wednesday Feb 13, 2019 #
Running 20:00 [3] 4.44 km (4:30 / km)
Pre act w glutes
WU loop 15
Active WU (half - up to last 85% stride then jog)
...
Woke up not wanting to move. WU felt great and changed my mood completely, nice and limber was getting fired up for a get-in-deep workout. Good focus with active, came down the straight on the 85% stride and felt a pop(?) and then some throbbing-like feeling. Jogged a bit at some different speeds, kept up. Off to ellip for the day.
WU loop 15
Active WU (half - up to last 85% stride then jog)
...
Woke up not wanting to move. WU felt great and changed my mood completely, nice and limber was getting fired up for a get-in-deep workout. Good focus with active, came down the straight on the 85% stride and felt a pop(?) and then some throbbing-like feeling. Jogged a bit at some different speeds, kept up. Off to ellip for the day.
Cross-training 54:00 [3] 5.4 km (10:00 / km)
...
10 x3mins
CD 15
Hip mobility
SR
Ice
Got in to a good spot early on, pushed hard in the later half. No swelling right now, still throbbing (pulsating?) pain/discomfort.
Plan: stretch, ice, length swim, relax.
10 x3mins
CD 15
Hip mobility
SR
Ice
Got in to a good spot early on, pushed hard in the later half. No swelling right now, still throbbing (pulsating?) pain/discomfort.
Plan: stretch, ice, length swim, relax.
Tuesday Feb 12, 2019 #
Pool 45:00 [3] 4.5 km (10:00 / km)
Pre act
British bulldog
6 min swim
Drills
60,45,30,15 x4
DWR
Hip mobility
Drills
Strides
Med ball
SR
Ice
Hit the 6 min hard, going to try an extra two of free next week, might have to shorten the kicks to 4 lengths. Workout was good, by the second set it was getting dark and finished up nice and strong. Got all the strides in. Went to 8kg for med ball, maxed out at 10 for some and only 8 or 9 for some of the others.
British bulldog
6 min swim
Drills
60,45,30,15 x4
DWR
Hip mobility
Drills
Strides
Med ball
SR
Ice
Hit the 6 min hard, going to try an extra two of free next week, might have to shorten the kicks to 4 lengths. Workout was good, by the second set it was getting dark and finished up nice and strong. Got all the strides in. Went to 8kg for med ball, maxed out at 10 for some and only 8 or 9 for some of the others.
Cross-training 1:00:00 [3] 6.0 km (10:00 / km)
Elliptical 60
Hip mobility
SR
Got going pretty good, surprised by how smooth it felt. Felt pretty tight after though, stretching took a bit longer.
Hip mobility
SR
Got going pretty good, surprised by how smooth it felt. Felt pretty tight after though, stretching took a bit longer.
Monday Feb 11, 2019 #
Running 48:00 [3] 10.67 km (4:30 / km)
Pre act w glutes
WU 15
1:45/15 for 18
CD 15
Hip mobility
Weights
SR
Ice
Pretty sore calves today and knee felt okay. Had pain for majority of the steady surge but bearable. The workout itself was good, ran with Isaac and William until they headed back to the hanger. Was pretty pouched after that and struggled hard to keep things moving forward for the last few sets. Good weights routine!
WU 15
1:45/15 for 18
CD 15
Hip mobility
Weights
SR
Ice
Pretty sore calves today and knee felt okay. Had pain for majority of the steady surge but bearable. The workout itself was good, ran with Isaac and William until they headed back to the hanger. Was pretty pouched after that and struggled hard to keep things moving forward for the last few sets. Good weights routine!
Sunday Feb 10, 2019 #
Cross-training 45:00 [3] 4.5 km (10:00 / km)
Pre act
Lungesx6
Elliptical 45
...
Had to work this afternoon so I finished up with the marathon and hit the elliptical for 45 before heading over to pick up the guys and going to cascades to run.
Lungesx6
Elliptical 45
...
Had to work this afternoon so I finished up with the marathon and hit the elliptical for 45 before heading over to pick up the guys and going to cascades to run.
Running 45:00 [3] 10.0 km (4:30 / km)
...
Run 45
Hip mobility
Medball
SR
Ice
Trails were a little rough but was feeling okay. Tight calves made for a little extra fun on the run, knee started giving me some hell towards the end. Ripped on the quads and hoping that some good stretching will pay off for tomorrow’s run!
Run 45
Hip mobility
Medball
SR
Ice
Trails were a little rough but was feeling okay. Tight calves made for a little extra fun on the run, knee started giving me some hell towards the end. Ripped on the quads and hoping that some good stretching will pay off for tomorrow’s run!