Training Log Archive: GarIn the 7 days ending Apr 29, 2018:
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Sunday Apr 29, 2018 #
Run 42:00 [3] 5.0 mi (8:24 / mi)
slept:6.5 shoes: White ds trainer
Knee just a little tight this. Hopefully a sign of recovery.
Bike 20:00 [3]
Yoga 32 [3]
Stength 15:00 [3]
3 sets
Clam shells 15 reps
Hip hikes 15 reps
Donkey kicks 10 reps
Saturday Apr 28, 2018 #
Run 48:00 [3] 6.0 mi (8:00 / mi)
slept:4.0 weight:165lbs shoes: White ds trainer
Legs were strong tonight. Left knee a little tight and just feels different.
I woke thinking I might do a 10 k race simulation. After debating all day I decided More could be gained from running easy and letting my knee get back to normal.
Stretch, roll and voodoo floss after
Run 6:00 [3] 0.6 mi (10:00 / mi)
shoes: Asics gel ds trainer 21
5 x 15 sec walk back
Felt smooth and fast.
Friday Apr 27, 2018 #
Run 35:00 [3] 4.2 mi (8:20 / mi)
slept:8.0 shoes: Asics gel ds trainer 21
Thursday Apr 26, 2018 #
Run 1:00:00 [3] 8.4 mi (7:09 / mi)
slept:9.0 weight:162lbs shoes: Asics gel ds trainer 21
20 min of 3:30 steady, 30 sec surge
20 min cd
Ran with Jon and kip on Lphtrails
My mind was not very positive going into this workout after knee pain and sickness the last few days. However once I got into the workout I was able to find my focus. I Really put my effort into the first minute after the surge. It's funny when I look at the gps file because my pace gradually slows after a minute. Next time I do a steady surge I will push harder for that first minute and hold the pace until I surge.
Knee felt better then it has the last few runs. I will have to do a good roll and stretch.
Run 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Kinvara 9
Trying a new pair of shoes. Legs tight and knee sore despite stretching in warm up.
Swim 18:30 [3] 1.0 km (18:30 / km)
Relaxed pace. Played with breathing every 2. Felt good. Was gliding off wall farther than usual.
Stength 25:00 [3]
Heel walk (30m 10lb db)
Toe walk (30m 10lb db)
Got creative in the basement with floor mats for a little cushion. Calfs done at end.
90 min roll/stretch - tight from this morning. Hip floors especially tight on left.
Wednesday Apr 25, 2018 #
Stength 15:00 [3]
slept:10.5 weight:163lbs
Clamshells
Sick. Rest day. Just maintenance today. Spent 90 min rolling and stretching focusing on left leg. Also used the ball more than usual on it band , quads and hip flexors
Tuesday Apr 24, 2018 #
Stength 20:00 [3]
Heel walk
Toe walk
My ankle feels great. Both side are equally strong. Added 8 lb db on second sets.
Swim 32:00 [3] 1.6 km (20:00 / km)
slept:8.0 weight:163lbs
5 x 200m pull
200 cd
My knee was swollen today. Got an hour of stretching voodoo floss and rolling in. It seemed to help a bit. Decided not to run.
I was feeling guilty tonight so I jumpe d in the pool and mainly did pull. It took extra effort as I have a cold. On the plus side I felt smooth with my stroke.
Monday Apr 23, 2018 #
Yoga 20:00 [3]
Run 1:30:00 [3] 11.9 mi (7:34 / mi)
slept:8.5 weight:163lbs shoes: Asics gel ds trainer 21
Knee tight for the first 30 minutes. I stretched and rolled this morning and this afternoon. Maybe I can try a long stretch right before my run next time.
Felt smooth running today. Picked up the pace gradually last 3 miles. Left calf a little tight after the run.