Training Log Archive: katherinelucasIn the 7 days ending Nov 9, 2019:
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Saturday Nov 9, 2019 #
10 AM
Running 1:12:00 [3] 14.4 km (5:00 / km)
Practice at Centennial Park
Pre-act
Leg activation
15 minute warmup
12:11 run back
Active warmup
2 sets of 3 x 1km loops (90 rest)
medium, medium fast, fast
1. 4:12 1. 4:13
2. 4:09 2. 4:07
3. 4:02 3. 4:00
15 minutes cooldown
Hip mobility
Push and plank
Stretch
It was an okay workout, definitely feel like I didn't get everything out.
Pre-act
Leg activation
15 minute warmup
12:11 run back
Active warmup
2 sets of 3 x 1km loops (90 rest)
medium, medium fast, fast
1. 4:12 1. 4:13
2. 4:09 2. 4:07
3. 4:02 3. 4:00
15 minutes cooldown
Hip mobility
Push and plank
Stretch
It was an okay workout, definitely feel like I didn't get everything out.
Friday Nov 8, 2019 #
6 PM
Running 35:00 [3] 7.0 km (5:00 / km)
Pre-act
Treadmill run
Hip mobility
Skins were hurting a bit off the start because my legs weren't used to running on the treadmill but near the end they felt very smooth and felt significantly better
Treadmill run
Hip mobility
Skins were hurting a bit off the start because my legs weren't used to running on the treadmill but near the end they felt very smooth and felt significantly better
Thursday Nov 7, 2019 #
5 PM
Running 45:00 [3] 9.0 km (5:00 / km)
Pre-act
Outside run
Hip mobility
Felt pretty good, legs were a little tired but ended up feeling better
Outside run
Hip mobility
Felt pretty good, legs were a little tired but ended up feeling better
Wednesday Nov 6, 2019 #
10 AM
Running 55:00 [3] 11.0 km (5:00 / km)
Practice at Boulevard
Pre-act
O loop warmup
Half loop medium (8:06)
Half loop hard (5:34)
Half loop medium (7:56)
15 minutes cool down
Hip mobility
Push and plank
Stretch
Definitely held back a bit on this one, was feeling very strong towards the end but didn't go for it and continued at a more controlled pace.
Pre-act
O loop warmup
Half loop medium (8:06)
Half loop hard (5:34)
Half loop medium (7:56)
15 minutes cool down
Hip mobility
Push and plank
Stretch
Definitely held back a bit on this one, was feeling very strong towards the end but didn't go for it and continued at a more controlled pace.
Tuesday Nov 5, 2019 #
2 PM
Running 50:00 [3] 10.0 km (5:00 / km)
Pre-act
Run
Hip mobility
Legs felt a little tired but I was able to get them moving as the run progressed.
Run
Hip mobility
Legs felt a little tired but I was able to get them moving as the run progressed.
Monday Nov 4, 2019 #
5 PM
Running 51:00 [3] 10.2 km (5:00 / km)
Practice at Boulevard
Pre-act
15 minute warmup
13 minute tempo
3 minute jog
5 minute tempo
15 minute cooldown
Hip mobility
Push and plank
Stretch
Nice and flowy. It was a little difficult to get in the right frame of mind initially, but once I got there the workout felt nice and smooth.
Pre-act
15 minute warmup
13 minute tempo
3 minute jog
5 minute tempo
15 minute cooldown
Hip mobility
Push and plank
Stretch
Nice and flowy. It was a little difficult to get in the right frame of mind initially, but once I got there the workout felt nice and smooth.
Sunday Nov 3, 2019 #
3 AM
Running 1:20:00 [3] 16.0 km (5:00 / km)
Long run at Centennial Park
Pre-act
Run
Drills
Hip mobility
Strength X
2:00 minute plank
Stretch
Legs were pretty tired, especially on the long uphills. Dropped off the end of the group and ended up running a good portion alone. Near the end my legs felt better and was able to get them moving more efficiently.
Pre-act
Run
Drills
Hip mobility
Strength X
2:00 minute plank
Stretch
Legs were pretty tired, especially on the long uphills. Dropped off the end of the group and ended up running a good portion alone. Near the end my legs felt better and was able to get them moving more efficiently.