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Training Log Archive: IsaacLapp

In the 7 days ending Apr 6:

activity # timemileskm+m
  Running5 4:07:00 35.85(6:53) 57.7(4:17)
  Circuit4 2:48:00 12.72(13:12) 20.47(8:12)
  Water running1 1:00:00 3.73(16:06) 6.0(10:00)
  Total10 7:55:00 52.3(9:05) 84.17(5:39)

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Saturday Apr 6 #

4 PM

Running 1:00:00 [3] 13.9 km (4:19 / km)

Pre act
Streatch/roll
Hip mobility
Active warm up
Ice

15min warm up run, 13min of Constant hills (29mim), 15min cooldown.
5 PM

Circuit 43:00 [3] 4.3 km (10:00 / km)

3 sets of 3,2,1 with 1min easy between reps and 2min between sets. 15min cool down (all on eliptical).

The legs felt good after the run. My knees felt pretty sore during the down hills so that’s why I didn’t finish the running portion of the workout. Still got after it on the elliptical.

Thursday Apr 4 #

7 AM

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

Pre act
Stretch/roll
Hip mobility
Med ball
Weights
Ice

30min run around the inside of the track. The knee pain was very minor. After, did med ball and weighs.
4 PM

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

45min off day run after the morning workout. Knee pain was very minor again. Made sure to roll it out really well. Bought a soft ball today to help roll my legs even better.

Wednesday Apr 3 #

4 PM

Running 49:00 [3] 11.8 km (4:09 / km)

Pre act
Stretch/roll
Hip mobility

Ran the Bellrose loop today. Started out nice and easy, then got clipping pretty good in the middle kms, probably running around 5:40 mile pace. Always fun running with Louis and Connor.
5 PM

Circuit 35:00 [3] 3.5 km (10:00 / km)

10x1min hard with 1min easy, 15min cool-down on the bike. There were no ellipticals available so we took to the bikes. Really got the legs burning by the end. Felt a little bit of knee pain near the end of the run, but nothing on the bike.

Tuesday Apr 2 #

7 AM

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

Pre act
Streatch/roll
Hip mobility
Drills
Strides (2,2,1)
Med ball

6min swim, 3 sets of 70sec with 15sec between reps and 45sec between sets, 15min dwr

Felt good in the pool today. Really worked at quick hands with proper full range of motion with the arms. Strides and med ball went really well aswell.
3 PM

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

45min off day after the pool workout. Felt nice and flowy. Didn’t feel any knee pain which was nice. Also got in to see Blake before I ran which helped with the knee problem.

Monday Apr 1 #

4 PM

Running 48:00 [3] 12.0 km (4:00 / km)

Pre act
Streatch/roll
Hip mobility
Weights
Ice

15min warm up, 2x8min at tempo with 2min easy jog rest, 15min cool down.

Back at Gratton road again. My knee pain was ok this morning so I decided to test it out. Felt really good during the warm up, then hurt just a little bit for the rest of the workout. Besides the knee, the second tempo got pretty hard over the last 4min. Really happy with today’s workout.

Sunday Mar 31 #

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

Pre act
Streatch/roll
Hip mobility

60min eliptical as my knee was hurting from yesterday’s workout. Went at a good steady clip for the entire time.

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