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Training Log Archive: Dburry

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running5 4:31:00 37.42(7:15) 60.22(4:30)
  Cross-training2 1:15:00 4.66(16:06) 7.5(10:00)
  Yoga1 1:00:00
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total6 7:31:00 44.88 72.22

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Saturday Mar 23 #

Running 55:00 [3] 12.22 km (4:30 / km)

Pre act w glutes
WU ~22
Full Gratton tempo-hard effort (17:10?)
3x100m strides
CD 15
Hip mobility
PSSR
Ice

Tough one, felt lumpy today. Got into a good tempo rhythm early on and by the end of it was feeling pretty done. Got a decent effort but the smoothness went away towards the end and I was definitely fighting myself which didn't help me clearly. Strides were tough, only took about 45s of recovery so I could do them all with the guys. Learned some stuff today!

Thursday Mar 21 #

Running 45:00 [3] 10.0 km (4:30 / km)

Pre act
Run 45
Drills
Hip mobility
Basic strength
SR
Ice

Nice trot outside today, ran up John street road. Just a bit breezy! Foot felt alright, little worse than what it did yesterday but nothing serious I don't think.

Wednesday Mar 20 #

Running 1:04:00 [3] 14.22 km (4:30 / km)

Pre act w glutes
Belrose loop + bike path w 5x1 hard
Hip mobility
PSSR
Ice

Wet and muddy this morning but had a great town (time) out there today! Overall pace was below Monday but got some really great work in on the minuters! Quick SR, more to follow this evening.

Yoga 1:00:00 [3]

Modo

Almost got locked out of this one, need to work on getting to some things on time..got a real good stretch with it today though! Tougher than last week but still really relaxing. Got to work on controlling my breathing and even a bit of core work on this one!

Tuesday Mar 19 #

Pool 45:00 [3] 4.5 km (10:00 / km)

Pre act
6 min swim
Drills
3x 5x40
DWR (Race: Isaac-3, me-1)
Hip mobility
Strides 1,2,1
Med ball
SR
Ice

Not the best pool workout, felt like I couldn’t get going fast enough to reach the effort I wanted despite realizing this during. Post work was great, shoulders are pretty sore. Foot was good today!

Cross-training 45:00 [3] 4.5 km (10:00 / km)

Bike 45
Hip mobility
SR

Bikes up John st rd, was very wet and dirty. Quads got a bit of a workout!

Monday Mar 18 #

Note

Things to remember during the season:
1. Ask myself why I'm doing an activity a certain way and make sure that I'm doing each properly and to the best of my ability.
2. Focus on strength, maintenance, and recovery throughout the season to prevent injuries - proactive instead of reactive.
3. The season is short with only a few chances to test what I can really do in a race - need to make the most of it.
4. Need to emphasize mental recovery as well as physical recovery.

Running 47:00 [3] 10.44 km (4:30 / km)

Pre act w glutes
Belrose loop 47
Hip mobility
Basic strength
SR
Ice

Fun run with some of the boys! Good weather, little wet. Minimal pain in my foot, feels 90% good right now. Good round of basic!

Sunday Mar 17 #

Running 1:00:00 [3] 13.33 km (4:30 / km)

Pre act w 5xlunges
Run 60
Drills x20
...

Good run, foot was sore especially towards the end. Quads were feeling it from the run on Saturday!

Cross-training 30:00 [3] 3.0 km (10:00 / km)

...
Bike 30
Hip mobility
Med ball
SR
Ice

Thought it would be best to let me foot rest a bit so went to the bike and got a solid sweat on. Foot was feeling better later that evening. Rolled and iced, seems to be helping.

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