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Training Log Archive: stoppa

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running8 7:10:00 59.38(7:15) 95.56(4:30)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Biking2 40:00 2.49(16:06) 4.0(10:00)
  Total11 8:35:00 64.66(7:58) 104.06(4:57)

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Saturday Apr 13 #

9 AM

Running 1:01:00 [3] 13.56 km (4:30 / km)

Pre act, 15 minutes of warm up on Gratton, then tempo from John rd to the end and back about 11:50, then 5 minutes of active type stuff, then to the end hard 5:47, 1 minute recovery, then back to John rd hard to get to Saturday effort 5:14, then 23 minutes of cool down, hip mobility strength x, stretch, roll and ice.
Solid workout today, was a grind, really got into it in the “miles”, was just working on grinding and catching people, worked into the effort a bit on each. In the end pushed Louis.

Friday Apr 12 #

3 PM

Biking 20:00 [3] 2.0 km (10:00 / km)

20 minute bike with hip mobility and stretching.

Thursday Apr 11 #

6 AM

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

Pre act, 30 minute barefoot run, hip mobility, drills, strides, stretch and ice later.
11 AM

Running 1:00:00 [3] 13.33 km (4:30 / km)

60 minute easy solo run, stretch.

Wednesday Apr 10 #

10 AM

Biking 20:00 [3] 2.0 km (10:00 / km)

Went for a nice little jaunt on the bike on such a beautiful morning.
4 PM

Running 59:00 [3] 13.11 km (4:30 / km)

Pre act, 20 minute warm up to Belrose, then Belrose just over tempo in 29:22, 10 minute cool down, hip mobility, push and sit, stretch, roll and ice.
Workout was a grind today, was pushing, tried to catch Connor for last bit but didn’t, was grinding trying to keep up for a while.

Tuesday Apr 9 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)

Pre act, 6 min swim and kick, drills, 2x (90sec down to 15 sec by 15 sec) hard running a's, deep water run, then hip mobility, drills, strides, partner med ball and stretching.
3 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)

60 minute bop solo bop, was a bit stiff, then stretching.
5 PM

Running 10:00 [3] 2.22 km (4:30 / km)

Warm up with the kids at coaching.

Monday Apr 8 #

4 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)

Pre act, 15 wu, 2x(5x 2 minutes on, 1 minute off) with 2 minute recovery between, then 15 minute cool down on Gratton, hip mobility, weights, stretching and icing.
Solid workout today, was very smooth, awesome to run with an Olympian, some great tips, solid weights after as well.

Sunday Apr 7 #

9 AM

Running 1:30:00 [3] 20.0 km (4:30 / km)

Pre act, 90 minute run, hip mobility, individual medicine ball, stretch and ice.
Solid run today, trails were not the best, finished on the road, last while we were moving, feels good.

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