Training Log Archive: GarIn the 7 days ending Apr 15, 2018:
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Sunday Apr 15, 2018 #
8 AM
Run 40:00 [3] 4.8 mi (8:20 / mi)
shoes: Asics gel ds trainer 21
Easy run
Stayed close to home. A little stiff and sore from yesterday. Did not warm up hips enough. Loosened up later in run.
Stayed close to home. A little stiff and sore from yesterday. Did not warm up hips enough. Loosened up later in run.
9 AM
Run 6:00 [3] 0.5 mi (12:00 / mi)
slept:9.0 weight:162lbs shoes: Asics gel ds trainer 21
5 x 15 sec. Strides on road
Felt good. Legs a little tired from yesterday.
Felt good. Legs a little tired from yesterday.
1 PM
Bike 1:05:00 [3]
Gorby on zwift (5 x 109% of ftp or 365 watts) with 5 min rest
Was not sure how this would go with limited time at or above LT this winter. Each interval I pushed more watts. The last interval I averaged closer to 380 watts. Visualized last mile of 10 miler and finished strong.
Great workout!
Was not sure how this would go with limited time at or above LT this winter. Each interval I pushed more watts. The last interval I averaged closer to 380 watts. Visualized last mile of 10 miler and finished strong.
Great workout!
Saturday Apr 14, 2018 #
8 AM
Bike 40:00 [3]
slept:6.0 weight:164lbs
Easy ride
Single leg work
Avg 193 watts
Single leg work
Avg 193 watts
1 PM
Run 2:00:00 [3] 15.6 mi (7:42 / mi)
slept:6.0 weight:164lbs shoes: White ds trainer
Long run along algoma, 2 laps of Boulevard up River st and finished along macIntyre paved trail.
Windy! Calfs a little tight in the run. I spent 40 minutes messaging/rolling both sides of calf yesterday. I guess I could have spent more time stretching. The rest of my body felt great running. Ended up running with the wind home from Boulevard. Sweet!
Running felt easy today. The last 16 min I gradually increased the pace. I embraced a true smile at this time. It feels great to be back!
Windy! Calfs a little tight in the run. I spent 40 minutes messaging/rolling both sides of calf yesterday. I guess I could have spent more time stretching. The rest of my body felt great running. Ended up running with the wind home from Boulevard. Sweet!
Running felt easy today. The last 16 min I gradually increased the pace. I embraced a true smile at this time. It feels great to be back!
Friday Apr 13, 2018 #
12 PM
Stength 15:00 [3]
slept:8.0
Best stride lunge routine.
Calf muscles tight today. Did a quality roll with roller and ball, stretches and calf lowers. Seemed to help.
Calf muscles tight today. Did a quality roll with roller and ball, stretches and calf lowers. Seemed to help.
10 PM
Bike 1:00:00 [3]
ahr:117
Easy ride
3 min 110 rpm
3 min 100 rpm
3 min 90 rpm
3 min 80 rpm
3 min 70 rpm
3 min 60 rpm
3 min 50 rpm
The rest normal cadence
3 min 110 rpm
3 min 100 rpm
3 min 90 rpm
3 min 80 rpm
3 min 70 rpm
3 min 60 rpm
3 min 50 rpm
The rest normal cadence
Thursday Apr 12, 2018 #
9 AM
Run 1:00:00 [3] 8.4 mi (7:09 / mi)
slept:7.0 weight:165lbs shoes: White ds trainer
15 min warm up
2(5 x 1 min 5k effort 1 min rest,) 2 min jog
25 min cool down
Ran with Kip and Jon around Boulevard. Kip suggested I only do 2 sets instead of 3. I am glad he held me back in case of injury. After the 2 sets I wanted to suffer through 1 more set but he gave a sober second opinion and held me back.
Solid workout. While running the intervals I was thinking how I earned this suffering through sticking with my physio and taking it easy. I got to a place a suffering a few times but was mainly just excited to be back running. I believe I can dig deeper.
On the last set I was able to get 4 words out to a woman in an interval (we saw you fall). I guess that means I was not at a 5 k effort. Next time I will try to focus more to get to my place of suffering.
2(5 x 1 min 5k effort 1 min rest,) 2 min jog
25 min cool down
Ran with Kip and Jon around Boulevard. Kip suggested I only do 2 sets instead of 3. I am glad he held me back in case of injury. After the 2 sets I wanted to suffer through 1 more set but he gave a sober second opinion and held me back.
Solid workout. While running the intervals I was thinking how I earned this suffering through sticking with my physio and taking it easy. I got to a place a suffering a few times but was mainly just excited to be back running. I believe I can dig deeper.
On the last set I was able to get 4 words out to a woman in an interval (we saw you fall). I guess that means I was not at a 5 k effort. Next time I will try to focus more to get to my place of suffering.
6 PM
Stength 55:00 [3]
Did a strength routine with Becky.
Push-ups, pull ups, reverse push ups, lunges, core, rows
Calf lowers on a 10 count
Walk on toes (15m)
Walk on heels (30m)
Right ankle getting stronger! Pumped. No discomfort from today's run.
Push-ups, pull ups, reverse push ups, lunges, core, rows
Calf lowers on a 10 count
Walk on toes (15m)
Walk on heels (30m)
Right ankle getting stronger! Pumped. No discomfort from today's run.
Wednesday Apr 11, 2018 #
12 PM
Stength 30:00 [3]
slept:7.5 weight:163lbs
Best stride lunges (Jonathon Beverly) 15 min
Foundation Routine (Eric Goodman) 15 min
Loosening up at lunch time.
Foundation Routine (Eric Goodman) 15 min
Loosening up at lunch time.
10 PM
Yoga 34:00 [3]
Yoga with adriene day 17
A few new movements in this routine. Felt good to challenge myself in different ways.
Got a good hip flexor stretch in after. I feel like my hips are opening up more than a few months ago especially in the couch stretch.
A few new movements in this routine. Felt good to challenge myself in different ways.
Got a good hip flexor stretch in after. I feel like my hips are opening up more than a few months ago especially in the couch stretch.
Tuesday Apr 10, 2018 #
7 AM
Stength 15:00 [3]
Best stride lunge routine to wake up. Stiff this morning
9 AM
Swim 44:00 [3] 2.2 km (20:00 / km)
1500 easy for main set. Emphasis on easy
12 PM
Run 51:00 [3] 6.4 mi (7:58 / mi)
slept:6.5 weight:163lbs shoes: White ds trainer
Easy run John to golf links, central and past university
Tired today. Still a decent run. Ankle the best it's felt running in over a month!
Tired today. Still a decent run. Ankle the best it's felt running in over a month!
2 PM
Bike 1:00:00 [3]
Easy bike on zwift with 5 x 1 min spin ups
Avg 180 watts
Avg 180 watts
6 PM
Stength 20:00 [3]
Calf lowers
Walk on heels
Walk on toes
Reverse push ups
Had to do an 8 count descend on right foot. Still weak. Also I only did 1 set of 10 m on toes for the same reason.
Walk on heels
Walk on toes
Reverse push ups
Had to do an 8 count descend on right foot. Still weak. Also I only did 1 set of 10 m on toes for the same reason.
Monday Apr 9, 2018 #
10 AM
Run 1:10:00 [3] 8.7 mi (8:03 / mi)
slept:9.0 shoes: Asics gel ds trainer 21
Long run
Ran the paved trail past the university and then back to the complex to use the elliptical.
I felt good running today. Just my normal tightness in the ankle. I really wanted to keep running but was conservative and jumped on the elliptical at the end. I used orthotics again in my shoes.
Ran the paved trail past the university and then back to the complex to use the elliptical.
I felt good running today. Just my normal tightness in the ankle. I really wanted to keep running but was conservative and jumped on the elliptical at the end. I used orthotics again in my shoes.
11 AM
Elliptical 45:00 [3]
Continued my long run at complex. Quick wardrobe change before and after. Ate a cliff bar and bottle of e load since I am planning a strength workout tonight.
Went at a moderately easy pace. Back outside to run home.
Went at a moderately easy pace. Back outside to run home.
Run 10:00 [3] 1.2 mi (8:20 / mi)
Finished the run/ elliptical/run home from gym
Legs heavy to finish. Ankle has usual tightness. I will keep up my stretching and massage.
After lunch I took an hour to roll and stretch before the kids got off the bus. Usually I put this at the end but today it seemed like I needed to recovery before the strength workout.
Legs heavy to finish. Ankle has usual tightness. I will keep up my stretching and massage.
After lunch I took an hour to roll and stretch before the kids got off the bus. Usually I put this at the end but today it seemed like I needed to recovery before the strength workout.
8 PM
Stength 1:50:00 [3]
Max overload strength routine
Really happy with tonight's workout. I pushed the pace in the first half with the core and upper body and my numbers did not slip. Then when I got to the heavier lifts I was able to push close to my personal best.
I was thinking my walking lunges would take a hit. But my legs had lots of jam left. At the end I had a new pb for walking lunges with 8reps/30 lb db in 11 sec. With 11sec rest x 17 for the second and third sets.
Legs were wobbly, grip strength was almost maxed out and core was starting to loose its ability to hold form in last reps.
Totally pumped at how deep I dug tonight.
Really happy with tonight's workout. I pushed the pace in the first half with the core and upper body and my numbers did not slip. Then when I got to the heavier lifts I was able to push close to my personal best.
I was thinking my walking lunges would take a hit. But my legs had lots of jam left. At the end I had a new pb for walking lunges with 8reps/30 lb db in 11 sec. With 11sec rest x 17 for the second and third sets.
Legs were wobbly, grip strength was almost maxed out and core was starting to loose its ability to hold form in last reps.
Totally pumped at how deep I dug tonight.