Training Log Archive: IsaacLappIn the 7 days ending Apr 20, 2019:
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Saturday Apr 20, 2019 #
9 AM
Running 1:00:00 [3] 13.33 km (4:30 / km)
Pre act
Streatch/roll
Hip mobility
X strength
Strides (2,2,1)
60min shakeout run at 5000ft elevation. Felt pretty hard for the first 30min as it was mostly up hill, then a bit nice (but still quite hard) on the way back. Really feel a change in my breathing.
Streatch/roll
Hip mobility
X strength
Strides (2,2,1)
60min shakeout run at 5000ft elevation. Felt pretty hard for the first 30min as it was mostly up hill, then a bit nice (but still quite hard) on the way back. Really feel a change in my breathing.
8 PM
Running 10:00 [3] 2.22 km (4:30 / km)
10min shakeout in the evening at 7000ft elevation. My knee was quite sore during this run which is why I didn’t go for longer. Made sure to streatch and roll it out really well. Also did 2 strides up a hill just to get the blood flowing in the legs.
Friday Apr 19, 2019 #
10 PM
Running 20:00 [3] 4.44 km (4:30 / km)
20min shakeout in South Dakota. Was really hard getting out of the van in elevation running. Elevation is real!
Thursday Apr 18, 2019 #
9 PM
Running 1:00:00 [3] 13.33 km (4:30 / km)
Pre act
Streatch/roll
Hip mobility
Nice 60min off day run after my last exam. It was pretty dark when I started so I stayed around the warm up loop. My knee hurt a bit, but didn’t get any worse. Kept at a decent clip.
Streatch/roll
Hip mobility
Nice 60min off day run after my last exam. It was pretty dark when I started so I stayed around the warm up loop. My knee hurt a bit, but didn’t get any worse. Kept at a decent clip.
Wednesday Apr 17, 2019 #
10 AM
Running 50:00 [3] 12.5 km (4:00 / km)
Pre act
Streatch/roll
Hip mobility
Strength
Ice
9min warm up, 10min at tempo, 3 sets of 4x300m on a gravel road with 30sec between reps and 90sec between sets, 15min cool down.
Felt really strong today. The tempo loop was over a min faster than last week! The 300s felt really grindy but still good. Managed to run the last rep in 47sec! The rest were in 52-54sec. Solid workout
Streatch/roll
Hip mobility
Strength
Ice
9min warm up, 10min at tempo, 3 sets of 4x300m on a gravel road with 30sec between reps and 90sec between sets, 15min cool down.
Felt really strong today. The tempo loop was over a min faster than last week! The 300s felt really grindy but still good. Managed to run the last rep in 47sec! The rest were in 52-54sec. Solid workout
Tuesday Apr 16, 2019 #
6 AM
Water running 1:00:00 [3] 6.0 km (10:00 / km)
Pre act
Streatch/roll
Hip mobility
Strides (2,2,1)
Med ball
6min swim, drills, 3 sets of 4x90sec water running, 15min deep water running.
Happy with today’s pool workout. Got in pretty deep during the water running. Focused on quick hands when it got tough. Strides felt good too!
Streatch/roll
Hip mobility
Strides (2,2,1)
Med ball
6min swim, drills, 3 sets of 4x90sec water running, 15min deep water running.
Happy with today’s pool workout. Got in pretty deep during the water running. Focused on quick hands when it got tough. Strides felt good too!
9 PM
Running 45:00 [3] 10.0 km (4:30 / km)
Pre act
Streatch/roll
Hip mobility
45min off day run. Legs felt pretty sore. Kept running at a decent clip in attempt to make time go faster.
Streatch/roll
Hip mobility
45min off day run. Legs felt pretty sore. Kept running at a decent clip in attempt to make time go faster.
Monday Apr 15, 2019 #
4 PM
Running 56:00 [3] 14.5 km (3:52 / km)
Pre act
Streatch/roll
Hip mobility
Weights
20min up, 16min of 1:45min steady, 15sec surge, 20min cool down.
Pretty happy with today’s run. My knee was pretty sore during the warm up and cool down, but didn’t hurt at all during the steady/surge. Grinded right from the start, but especially at 10min where a small gap formed between me and the group. Kept grinding and ended up closing the gap and finishing with the group. Really happy I was able to do that. Got back to the hangar to lift and streatch/roll.
Streatch/roll
Hip mobility
Weights
20min up, 16min of 1:45min steady, 15sec surge, 20min cool down.
Pretty happy with today’s run. My knee was pretty sore during the warm up and cool down, but didn’t hurt at all during the steady/surge. Grinded right from the start, but especially at 10min where a small gap formed between me and the group. Kept grinding and ended up closing the gap and finishing with the group. Really happy I was able to do that. Got back to the hangar to lift and streatch/roll.
Sunday Apr 14, 2019 #
9 AM
Running 1:30:00 [3] 20.0 km (4:30 / km)
Pre act
Streatch/roll
Hip mobility
Lunges (6)
Med ball
Ice
90min long run at Centennial. This turned into a super long, grinding run. My legs felt sore pretty much right from the start and didn’t really feel any better the whole run. Was supposed to run for 75min, but ended up going OT. Got back to the hangar to do med ball and hip mobility which made my legs feel a bit better.
Streatch/roll
Hip mobility
Lunges (6)
Med ball
Ice
90min long run at Centennial. This turned into a super long, grinding run. My legs felt sore pretty much right from the start and didn’t really feel any better the whole run. Was supposed to run for 75min, but ended up going OT. Got back to the hangar to do med ball and hip mobility which made my legs feel a bit better.