Training Log Archive: stoppaIn the 7 days ending Nov 17, 2018:
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Saturday Nov 17, 2018 #
9 AM
Running 1:10:00 [3] 15.56 km (4:30 / km)
Pre active, 15min Warm up, Active WU, 2 sets of 1km/2km/1km with 2min rec between and 4min after set, 15min CD, Hip mob, push and sit, stretching and icing.
Workout was a grind, didn’t feel the best. Towards end really started to embrace and push. Lost concentration a bit in middle, need to work on that.
Workout was a grind, didn’t feel the best. Towards end really started to embrace and push. Lost concentration a bit in middle, need to work on that.
Friday Nov 16, 2018 #
11 AM
Running 26:00 [3] 5.78 km (4:30 / km)
Pre act, 26 minute shake out, stretching.
Easy bop solo today, legs a bit stiff, felt pretty good though.
Easy bop solo today, legs a bit stiff, felt pretty good though.
Thursday Nov 15, 2018 #
6 AM
Running 45:00 [3] 4.5 km (10:00 / km)
Pre act, 15 minute barefoot run, 15 minute bike, 15 minutes on elliptical, drills, strides with latter and weights.
Pretty tired, good weight session.
Pretty tired, good weight session.
12 PM
Running 30:00 [3] 6.67 km (4:30 / km)
Easy 30 minute bop with Colin today, felt a bit rough so took it pretty easy on the Hospital trails.
Wednesday Nov 14, 2018 #
4 PM
Running 1:10:00 [3] 15.56 km (4:30 / km)
Pre act, 15 minute warm up, into 10 minute tempo, 3x (5x 200 meter) relay style with 2 minutes between each, then 5 minute tempo, into 15 minute cool down, hip mobility, push and sit, stretching, rolling and icing.
Good workout overall, the 200’s were a grind, tempos were pretty good. Later tempo made sure form was good.
Good workout overall, the 200’s were a grind, tempos were pretty good. Later tempo made sure form was good.
Tuesday Nov 13, 2018 #
6 AM
Pool 45:00 [3] 4.5 km (10:00 / km)
Pre act, Okie Dockie ball, 6 minute kick and swim, then drills, running a’s 2x(15 sec, 30 sec, 45 sec, 60 sec, 60 sec, 45 sec, 30 sec, 15 sec), then 12 minutes of deep water running, hip mobility, drills, strides with latter, stretching.
Good workout this morning, got in deep and pushed.
Good workout this morning, got in deep and pushed.
12 PM
Running 1:00:00 [3] 13.33 km (4:30 / km)
60 minute shake out with Derek and Colin, good easy run with the lads.
Monday Nov 12, 2018 #
4 PM
Running 1:04:00 [3] 14.22 km (4:30 / km)
Pre act, 15 minute warm up, directly into 5x (6 minute tempo) with 1 minute recovery between, then into 15 minute cool down, hip mobility, weights, stretching and icing.
Workout was pretty good, start was a bit off, got into it in middle. Very powerful and flowy in later part.
Workout was pretty good, start was a bit off, got into it in middle. Very powerful and flowy in later part.
Sunday Nov 11, 2018 #
10 AM
Running 1:30:00 [3] 20.0 km (4:30 / km)
Pre act, 90 minute long run with Kip, hip mobility, basic strength.
Was a good run, slower in start, picked it up towards end, good conversations with Kip.
Was a good run, slower in start, picked it up towards end, good conversations with Kip.