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Training Log Archive: IsaacLapp

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running5 5:01:00 43.7(6:53) 70.33(4:17)
  Water running1 1:00:00 3.73(16:06) 6.0(10:00)
  Total6 6:01:00 47.43(7:37) 76.33(4:44)

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Thursday Apr 18 #

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.

Wednesday Apr 17 #

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

Tuesday Apr 16 #

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!
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.

Monday Apr 15 #

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.

Sunday Apr 14 #

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.

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