Training Log Archive: katherinelucasIn the 7 days ending Nov 23, 2019:
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Saturday Nov 23, 2019 #
9 AM
Running 1:10:00 [3] 14.0 km (5:00 / km)
Practice at Italian Cultural Center
Pre-act
Lower leg activation
Glute activation
19 minutes warmup
Active warmup up to drills
4 drills
3 x 4 hills (27 minutes)
19 minutes cooldown
Hip mobility
Push and plank
Stretch
Was struggling a bit off the start of the hills, but as the workout progressed I started to feel a lot stronger and smoother going up the hills. By the end I was able to power up the hills more smoothly and work on going up faster and more efficiently
Pre-act
Lower leg activation
Glute activation
19 minutes warmup
Active warmup up to drills
4 drills
3 x 4 hills (27 minutes)
19 minutes cooldown
Hip mobility
Push and plank
Stretch
Was struggling a bit off the start of the hills, but as the workout progressed I started to feel a lot stronger and smoother going up the hills. By the end I was able to power up the hills more smoothly and work on going up faster and more efficiently
Friday Nov 22, 2019 #
5 PM
Running 35:00 [3] 7.0 km (5:00 / km)
Pre-act
Run
Hip mobility
Basic strength
Stretch
Run
Hip mobility
Basic strength
Stretch
Thursday Nov 21, 2019 #
7 PM
Running 45:00 [3] 9.0 km (5:00 / km)
Pre-act
Run
Hip mobility
Push and sit
Stretching
Run
Hip mobility
Push and sit
Stretching
Wednesday Nov 20, 2019 #
10 AM
Running 55:00 [3] 11.0 km (5:00 / km)
Practice at current river
Pre-act
15 minutes warmup
3 big loops at tempo (11:51)
4 300s with 45 seconds rest
64, 66, 64, 64
2 minutes rest
3 300s with 45 seconds rest
63, 66, 61
Jogging recovery
1 big loop at tempo (3:50)
15 minutes cooldown
It was definitely a grindy day today. The tempo off the start was pretty hard but I'm glad that Paige and Beeman kept pushing me to stay up with them. The 300s were tough but got better as they progressed. The tempo at the end felt very strong but still took a decent amount of effort to stay on pace
Pre-act
15 minutes warmup
3 big loops at tempo (11:51)
4 300s with 45 seconds rest
64, 66, 64, 64
2 minutes rest
3 300s with 45 seconds rest
63, 66, 61
Jogging recovery
1 big loop at tempo (3:50)
15 minutes cooldown
It was definitely a grindy day today. The tempo off the start was pretty hard but I'm glad that Paige and Beeman kept pushing me to stay up with them. The 300s were tough but got better as they progressed. The tempo at the end felt very strong but still took a decent amount of effort to stay on pace
Tuesday Nov 19, 2019 #
6 AM
Running 30:00 [3] 6.0 km (5:00 / km)
6:30 Practice at the Hangar
Pre-act
Lower leg activation
Glute activation
30 minute run @ 60s per lap
Quick drill work
6 strides (75, 75, 85, 85, 85, 100)
Hip mobility
Basic strength
Stretching
Felt really smooth on the run, had a bit of trouble getting up to max speed on the strides. Need to work on bringing my arms through more and focusing on the mechanics of pre-act and drills
Pre-act
Lower leg activation
Glute activation
30 minute run @ 60s per lap
Quick drill work
6 strides (75, 75, 85, 85, 85, 100)
Hip mobility
Basic strength
Stretching
Felt really smooth on the run, had a bit of trouble getting up to max speed on the strides. Need to work on bringing my arms through more and focusing on the mechanics of pre-act and drills
7 PM
Running 20:00 [3] 4.0 km (5:00 / km)
Pre-act
20 minute run
Lots of stretching and rolling out
20 minute run
Lots of stretching and rolling out
Monday Nov 18, 2019 #
10 AM
Running 47:00 [3] 9.4 km (5:00 / km)
Practice at Boulevard
Pre-act
15 minutes warmup
2 sets of 4 min tempo, 2 min race pace, 1 min fast
3 minutes recovery jog
15 minutes cooldown
The workout today got better as it progressed. Kept it smooth and in control on the tempo but struggled a bit with the faster stuff and really had to work to stick with Beeman. Overall a pretty good workout
Pre-act
15 minutes warmup
2 sets of 4 min tempo, 2 min race pace, 1 min fast
3 minutes recovery jog
15 minutes cooldown
The workout today got better as it progressed. Kept it smooth and in control on the tempo but struggled a bit with the faster stuff and really had to work to stick with Beeman. Overall a pretty good workout
7 PM
Strength 30:00 [3]
Hip mobility
Push and plank
Stretching
Push and plank
Stretching
Sunday Nov 17, 2019 #
3 PM
Running 1:20:00 [3] 16.0 km (5:00 / km)
Long run at Centennial
Pre-act
Lunges
Run
Drills
It was SUPER slippery but overall felt pretty comfortable running. Had to put a lot of my focus into staying upright and working on finding the best footing. Was only supposed to go for 75 but ended up just finishing with the group because there was only about 2 minutes left for them when we got back
Pre-act
Lunges
Run
Drills
It was SUPER slippery but overall felt pretty comfortable running. Had to put a lot of my focus into staying upright and working on finding the best footing. Was only supposed to go for 75 but ended up just finishing with the group because there was only about 2 minutes left for them when we got back
7 PM
Strength 30:00 [3]
Hip mobility
Basic Strength
2 minute plank
A lot of stretching
Basic Strength
2 minute plank
A lot of stretching