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Training Log Archive: IsaacLapp

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running6 5:35:00 46.4(7:13) 74.67(4:29)
  Water running1 1:00:00 3.73(16:06) 6.0(10:00)
  Circuit1 45:00 2.8(16:06) 4.5(10:00)
  Total8 7:20:00 52.92(8:19) 85.17(5:10)

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Saturday Feb 16 #

9 AM

Running 1:00:00 [3] 12.0 km (5:00 / km)

Pre act
Streatch/roll
Hip mobility
Active
Ice

WU loop, active, 400+200w (55,26)1 min rest, 15 min rest, 300+200+100 (39,26,14.1) w 1 min after 3 and 30s after 1, 20 min CD

Really happy with today’s workout. The 400 and 200 felt fast but relaxed, then the 3,2,1 got hard at the end. The last 100m broke me down pretty good as I could only close in 14sec. Really happy with the effort today.



Thursday Feb 14 #

7 AM

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

Pre act
Streatch/roll
Hip mobility
Strides (1,1,1)
Weights

15min run, 15min elliptical, 15min bike.

Everything felt good today. Worked hard on the bike and the elliptical, especially over the last 5min on each.
3 PM

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

45min run around the warm up loop. Arms felt a bit heavy from the pull ups in the morning, but other than that felt good. Kinda slushy conditions.

Wednesday Feb 13 #

7 AM

Running 1:00:00 [3] 13.0 km (4:37 / km)

Pre act
Streatch/roll
Hip mobility
Active warmup
3xaccels
Ice

15min up, active, accels, 2x600m with 90sec rest (1:41,1:40), 3min rest, 2 sets of 8x100m with 30sec rest (13-14), 15min cooldown.

Awesome workout today. 600s felt hard but relaxed, then got the legs rolling for the 100s. Didn’t get lactic for the 100s, but got the breathing going with the 30sec rest.

Tuesday Feb 12 #

7 AM

Water running 1:00:00 [3] 6.0 km (10:00 / km)

Pre act
Stretch/roll
Hip mobility
Drills
British bulldog
6min swim
Strides (2,1,1)
Med ball
Ice

4 sets of 60 down with 15sec between reps and 45sec between sets, 15min deep water run.

Really good pool workout today. Worked on treating my effort like I was in a race. Got pretty scary in the middle. Made it rough in the deep water running. Strides felt really nice, competeting with other people.
5 PM

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

45min run around the warm up loop. Kept it nice and flowy. Legs and arms were a bit tired from the morning pool workout. Did some more streatching and rolling after

Monday Feb 11 #

4 PM

Running 50:00 [3] 13.0 km (3:51 / km)

Pre act
Streatch/roll
Hip mobility
Weights
Ice

15min up, 10min of 1:45 steady, 15sec surge, 2 sets of 4x down and back on the field with 1min between reps and 2min between sets, 15min cool down.

Really happy with today’s workout. Made sure there was a crisp transition between the steady pace and the surges. Felt pretty tired at the end. Then came inside and got the legs rolling in the down and backs getting to hands on knees. After got after it in weights lifting a lot more then previous sessions.

Sunday Feb 10 #

11 AM

Running 1:15:00 [3] 16.67 km (4:30 / km)

Pre act
Stretch/roll
Hip mobility
Lunges (6)
Med ball
Drills
Ice

75min run at the cascades. Really snowy trails which made for difficult footing. Fell a couple of times. Made it really tough on the legs though which was good. Ran the last 15min on the road so I could pick up the pace a little bit. Went back to the hangar to roll, stretch, ice and med ball.

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