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Training Log Archive: IsaacLapp

In the 7 days ending Mar 30:

activity # timemileskm+m
  Circuit6 5:37:00 20.94(16:06) 33.7(10:00)
  Running2 1:12:00 10.36(6:57) 16.67(4:19)
  Water running1 1:00:00 3.73(16:06) 6.0(10:00)
  Total9 7:49:00 35.03(13:23) 56.37(8:19)

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Saturday Mar 30 #

9 AM

Running 42:00 [3] 10.0 km (4:12 / km)

Pre act
Streatch/roll
Hip mobility
Strength
Ice

Ran Gratton road today. Went at a nice easy pace with Will and Louis for the first 5km (straight into the wind), then gradually picked up the pace over the back 5km. The knee pain was there but very mild.
10 AM

Circuit 39:00 [3] 3.9 km (10:00 / km)

5min warm up, 5,4,3,2,1min hard with 1min easy rest, 15min cool down (elliptical).

Going moving pretty good on the elliptical after Gratton. Made sure I got a really good effort in on the hard intervals.

Thursday Mar 28 #

7 AM

Running 30:00 [3] 6.67 km (4:30 / km)

Pre act
Streatch/roll
Hip mobility
Strength
Ice

30min run on the inside of the track. I felt my knee a little bit at the start, but it didn’t get any worse which is good.
8 AM

Circuit 20:00 [3] 2.0 km (10:00 / km)

20min elliptical after the 30min run.

Wednesday Mar 27 #

4 PM

Circuit 1:09:00 [3] 6.9 km (10:00 / km)

Pre act
Streatch/roll
Hip mobility
Strength X
Ice

Eliptical: 20min Up, 1,2,3,4,5,4,3,2,1min hard with 1min rest between sets/ 2 min after the 5min, 15min down.

Really good eliptical today. It felt really hot in the field house so I sweat a lot. It got really hard during the 4,5,4 which was good. Revised strength X and remembered how hard it was

Tuesday Mar 26 #

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

45min eliptical, streatch/roll

Got in another 45min eliptical session after classes. Makes the legs feel really flexible and warm when streatching after.
7 AM

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

Pre act
Streatch/roll
Hip mobility
Drills
Partner med ball

Drills in the pool, 6min swim, 2:15 down with 15-30sec rest, 15min dwr.

Really good pool workout today. Really focused on doing everything correctly with form during the drills and water running. My hips were pretty sore from yesterday’s elliptical workout making it even more fun.

Monday Mar 25 #

4 PM

Circuit 1:14:00 [3] 7.4 km (10:00 / km)

Pre act
Streatch/roll
Hip mobility
Weights
Ice

Eliptical: 15min up, 15x2min hard with 1min easy rest, 15min cool down.

Another elliptical workout since my knee is still healing. Started out around 160 strides per min during the warm up, then really pushed it hard on each 2min rep. The workout got really hard around rep 11. Finished with my legs pretty sore, then crushed some weights

Sunday Mar 24 #

11 AM

Circuit 1:30:00 [3] 9.0 km (10:00 / km)

Pre act
Stretch/roll
Hip mobility
Med ball
Ice

60min eliptical, 30min deepwater run.

Good workout on the eliptical and pool today. Kept the strides per min between 170 and 175. Then 30min of dwr after grabbing a quick snack.

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