Training Log Archive: IsaacLappIn the 7 days ending Apr 13, 2019:
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Saturday Apr 13, 2019 #
9 AM
Running 51:00 [3] 13.2 km (3:52 / km)
Pre act
Streatch/roll
Hip mobility
Push and sit
Ice
15min up, 2miles at tempo (11:00), 2x 1mile with 1min rest (5:45,5:15), 15min cool down
Felt really good today. Really focused on grinding. Ran with the boys during the tempo, actually getting a bit of a gap on them near the end. The first mile my legs felt pretty tight over the last 200m. The second mile felt a lot better as shown in the time. Did some push and sit and iced after.
Streatch/roll
Hip mobility
Push and sit
Ice
15min up, 2miles at tempo (11:00), 2x 1mile with 1min rest (5:45,5:15), 15min cool down
Felt really good today. Really focused on grinding. Ran with the boys during the tempo, actually getting a bit of a gap on them near the end. The first mile my legs felt pretty tight over the last 200m. The second mile felt a lot better as shown in the time. Did some push and sit and iced after.
Thursday Apr 11, 2019 #
7 AM
Running 30:00 [3] 6.67 km (4:30 / km)
Pre act
Stretch/roll
Hip mobility
Strength
Strides (2,2,1)
Ice
30min warm up run, strides and weights.
Felt pretty good today. My knee started to hurt a little during the 30min run, but nothing too mandatory. Really worked on good form with the weights today, especially during the RFEs and shoulder taps. Finished on empty after the last set of weights which I was happy with.
Stretch/roll
Hip mobility
Strength
Strides (2,2,1)
Ice
30min warm up run, strides and weights.
Felt pretty good today. My knee started to hurt a little during the 30min run, but nothing too mandatory. Really worked on good form with the weights today, especially during the RFEs and shoulder taps. Finished on empty after the last set of weights which I was happy with.
4 PM
Running 45:00 [3] 10.0 km (4:30 / km)
45min off day run. Felt pretty flowy. The knee felt the same as it did in the morning (a little bit of pain).
Wednesday Apr 10, 2019 #
3 PM
Running 42:00 [3] 11.0 km (3:49 / km)
Pre act
Streatch/roll
Hip mobility
Strength
Ice
9min warm up run, the warm up loop faster than tempo (10min), 2 sets of 4x400m with 30sec between reps and 2min between sets (72,72,74,72 / 71,72,74,71), 15min cool down.
Really grinded with collo and Derek today. Pushed hard during the tempo, then REALLY hard on the 400s. Focused on running with the guys and grinding it out. Finished with them and with a quicker last one which was good. Finished with push and sit.
Streatch/roll
Hip mobility
Strength
Ice
9min warm up run, the warm up loop faster than tempo (10min), 2 sets of 4x400m with 30sec between reps and 2min between sets (72,72,74,72 / 71,72,74,71), 15min cool down.
Really grinded with collo and Derek today. Pushed hard during the tempo, then REALLY hard on the 400s. Focused on running with the guys and grinding it out. Finished with them and with a quicker last one which was good. Finished with push and sit.
Tuesday Apr 9, 2019 #
2 PM
Water running 1:00:00 [3] 6.0 km (10:00 / km)
Pre act
Streatch/roll
Hip mobility
Strides (2,2,1)
Drills
Med ball
6min swim, 3 sets of 5x40sec pool running, 15min dwr.
Solid pool session. Got working really hard on the water running. Really focused on quick hands today. Strides and med ball felt good as well
Streatch/roll
Hip mobility
Strides (2,2,1)
Drills
Med ball
6min swim, 3 sets of 5x40sec pool running, 15min dwr.
Solid pool session. Got working really hard on the water running. Really focused on quick hands today. Strides and med ball felt good as well
Monday Apr 8, 2019 #
4 PM
Running 39:00 [3] 10.0 km (3:54 / km)
Pre act
Streatch/roll
Hip mobility
15min up, 2mile tempo, 14min cool down.
Ran some tempo stuff at Gratton today. Really got working in the 2mile tempo near the end. Finished a few strides behind Louis running 10:20 for 2 miles. Still kept a good pace over the cool down portion of the run which was good. Would have done some elliptical work too, but had to write an Exam at 6 o’clock so i ran out of time.
Streatch/roll
Hip mobility
15min up, 2mile tempo, 14min cool down.
Ran some tempo stuff at Gratton today. Really got working in the 2mile tempo near the end. Finished a few strides behind Louis running 10:20 for 2 miles. Still kept a good pace over the cool down portion of the run which was good. Would have done some elliptical work too, but had to write an Exam at 6 o’clock so i ran out of time.
Sunday Apr 7, 2019 #
4 PM
Circuit 1:30:00 [3] 9.0 km (10:00 / km)
Pre act
Streatch/roll
Hip mobility
90min eliptical. Kept the pace around 170 strides/min. Got pretty boring in the middle. Everything felt good though.
Streatch/roll
Hip mobility
90min eliptical. Kept the pace around 170 strides/min. Got pretty boring in the middle. Everything felt good though.