Training Log Archive: IsaacLappIn the 7 days ending Feb 9, 2019:
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Saturday Feb 9, 2019 #
3 PM
Racing 1:00:00 [3] 13.33 km (4:30 / km)
Pre act
Streatch/roll
Hip mobility
15min up
Active
800m race
15min cool down
Rough race in Wisconsin today. Got out well, but fell off pace on the third lap. Pushed hard on the bell lap but didn’t run nearly as fast as I’d hoped. I need to continue to focusing on pushing when it gets hard and relaxing and pushing. It was also difficult to know when to warm up because there was not a set schedule and events kept getting canceled.
Streatch/roll
Hip mobility
15min up
Active
800m race
15min cool down
Rough race in Wisconsin today. Got out well, but fell off pace on the third lap. Pushed hard on the bell lap but didn’t run nearly as fast as I’d hoped. I need to continue to focusing on pushing when it gets hard and relaxing and pushing. It was also difficult to know when to warm up because there was not a set schedule and events kept getting canceled.
Friday Feb 8, 2019 #
3 PM
Running 30:00 [3] 6.67 km (4:30 / km)
10min warm up
Active warm up
4x accels
Stretch/roll
Hip mobility
Ice
Just a bit of pre race stuff to get ready for the weekend. Legs felt really good. Streatched and rolled really good
Active warm up
4x accels
Stretch/roll
Hip mobility
Ice
Just a bit of pre race stuff to get ready for the weekend. Legs felt really good. Streatched and rolled really good
Thursday Feb 7, 2019 #
7 AM
Circuit 45:00 [3] 4.5 km (10:00 / km)
Pre act
Streatch/roll
Hip mobility
Weights
Ice
15min warm up, 15min elliptical, 15min bike.
Nice morning circuit session. Pushed really hard on the bike and the elliptical. Then did one set of weights. Felt good.
Streatch/roll
Hip mobility
Weights
Ice
15min warm up, 15min elliptical, 15min bike.
Nice morning circuit session. Pushed really hard on the bike and the elliptical. Then did one set of weights. Felt good.
Wednesday Feb 6, 2019 #
7 AM
Running 1:15:00 [3] 17.5 km (4:17 / km)
Pre act
Streatch/roll
Hip mobility
Acrive warm up
3 accels
Ice
15min up, active, accels, 2 sets of 5x200m (36-37) with jog 100m between reps and jog 200m between sets, 4min rest, 400m (58), 3min rest, 200m (25.6), 15min cool down
Really happy with today’s workout. The 200s felt really nice, then crushed the speed stuff. Was really happy how easy 58sec felt.
Streatch/roll
Hip mobility
Acrive warm up
3 accels
Ice
15min up, active, accels, 2 sets of 5x200m (36-37) with jog 100m between reps and jog 200m between sets, 4min rest, 400m (58), 3min rest, 200m (25.6), 15min cool down
Really happy with today’s workout. The 200s felt really nice, then crushed the speed stuff. Was really happy how easy 58sec felt.
Tuesday Feb 5, 2019 #
6 AM
Water running 1:00:00 [3] 6.0 km (10:00 / km)
Pre act
Streatch/roll
Hip mobility
Drills
Dodgeball
6min swim
Strides (3)
Med ball
2 sets of 90 down, 15min deep water swim
Really good workout today in the pool. Got after it in the water running and the legs felt flowy in the drills and strides. Also felt really strong in the med ball so used a little bit heavier weight
Streatch/roll
Hip mobility
Drills
Dodgeball
6min swim
Strides (3)
Med ball
2 sets of 90 down, 15min deep water swim
Really good workout today in the pool. Got after it in the water running and the legs felt flowy in the drills and strides. Also felt really strong in the med ball so used a little bit heavier weight
4 PM
Running 30:00 [3] 6.67 km (4:30 / km)
Nice 30min shake out after pool. Nice and easy. Everything felt good. Lots of snow out there
Monday Feb 4, 2019 #
4 PM
Running 50:00 [3] 11.5 km (4:21 / km)
Pre act
Streatch/roll
Hip mobility
Weights
Ice
15min up, 4min, 2min easy, 3min, 1min easy, 2min, 1min easy, 1min, 3 sets of 3 down and backs on the Turff, 15min down.
Really good workout today. Pushed really hard outside in the distance stuff, then got the legs rolling in the down and backs. Got to a really good effort by the last set, then weights went really good too.
Streatch/roll
Hip mobility
Weights
Ice
15min up, 4min, 2min easy, 3min, 1min easy, 2min, 1min easy, 1min, 3 sets of 3 down and backs on the Turff, 15min down.
Really good workout today. Pushed really hard outside in the distance stuff, then got the legs rolling in the down and backs. Got to a really good effort by the last set, then weights went really good too.
Sunday Feb 3, 2019 #
7 AM
Running 1:00:00 [3] 13.33 km (4:30 / km)
Pre act
Streatch/roll
Hip mobility
Basic strength
60min long run in Manitoba after a weekend of racing. The hamstrings were really sore for this run. Grinded it out with the boys as it was pretty cold and windy.
Streatch/roll
Hip mobility
Basic strength
60min long run in Manitoba after a weekend of racing. The hamstrings were really sore for this run. Grinded it out with the boys as it was pretty cold and windy.