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Training Log Archive: katherinelucas

In the 7 days ending Nov 23:

activity # timemileskm+m
  Running8 6:22:00 47.47(8:03) 76.4(5:00)
  Strength2 1:00:00
  Total10 7:22:00 47.47 76.4

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Saturday Nov 23 #

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

Friday Nov 22 #

5 PM

Running 35:00 [3] 7.0 km (5:00 / km)

Pre-act
Run
Hip mobility
Basic strength
Stretch

Thursday Nov 21 #

7 PM

Running 45:00 [3] 9.0 km (5:00 / km)

Pre-act
Run
Hip mobility
Push and sit
Stretching

Wednesday Nov 20 #

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

Tuesday Nov 19 #

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
7 PM

Running 20:00 [3] 4.0 km (5:00 / km)

Pre-act
20 minute run
Lots of stretching and rolling out

Monday Nov 18 #

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
7 PM

Strength 30:00 [3]

Hip mobility
Push and plank
Stretching

Sunday Nov 17 #

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
7 PM

Strength 30:00 [3]

Hip mobility
Basic Strength
2 minute plank
A lot of stretching

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