Training Log Archive: katherinelucasIn the 7 days ending Dec 8, 2019:
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Sunday Dec 8, 2019 #
4 PM
Running 1:15:00 [3] 15.0 km (5:00 / km)
Long run out of LU
Pre-act
Lunges
Run
Hip mobility
Basic strength
Stretching
It was a windy one today! Felt nice and flowy and was nice to run on my own and set the pace
Pre-act
Lunges
Run
Hip mobility
Basic strength
Stretching
It was a windy one today! Felt nice and flowy and was nice to run on my own and set the pace
Saturday Dec 7, 2019 #
9 AM
Running 1:00:00 [3] 12.0 km (5:00 / km)
Practice at the Italian Culture Center
Pre-act
18 minutes warmup
12 minutes continuous on the hills
Active warmup up to and including drills
2 strides
1 set of 6 hills (11:09)
19 minutes cool down
Hip mobility
Lower leg activation
Balance
Push and sit
Stretch
Definitely felt as though I wasn't putting in as much effort as I should've been off the start. Started focusing on pushing more and more and was able to finish more at a Saturday effort.
Pre-act
18 minutes warmup
12 minutes continuous on the hills
Active warmup up to and including drills
2 strides
1 set of 6 hills (11:09)
19 minutes cool down
Hip mobility
Lower leg activation
Balance
Push and sit
Stretch
Definitely felt as though I wasn't putting in as much effort as I should've been off the start. Started focusing on pushing more and more and was able to finish more at a Saturday effort.
Friday Dec 6, 2019 #
5 PM
Running 30:00 [3] 6.0 km (5:00 / km)
Pre-act
Run
Hip mobility
Basic strength
Run
Hip mobility
Basic strength
Thursday Dec 5, 2019 #
2 PM
Running 25:00 [3] 5.0 km (5:00 / km)
Pre-act
Run
Hip mobility
Push and sit
Run
Hip mobility
Push and sit
Wednesday Dec 4, 2019 #
7 AM
Running 50:00 [3] 10.0 km (5:00 / km)
6:30 practice at the Hangar
Pre-act
Lower leg activation
Balance
Glute activation
30 minute run
(10 min easy, 10 min medium, 10 min fast)
Full active warmup
10 minutes of Brazilian
15 minutes barefoot cool down
Hip mobility
Push and sit
Stretching
Really worked to keep pushing in the fast section rather than fight myself. The brazilian was pretty tough but I made sure to keep my form and not fall into bad habits. Was told to run with Ben and Noah on the cool down which was challenging at some points but overall good (averaged about 55s per lap).
Pre-act
Lower leg activation
Balance
Glute activation
30 minute run
(10 min easy, 10 min medium, 10 min fast)
Full active warmup
10 minutes of Brazilian
15 minutes barefoot cool down
Hip mobility
Push and sit
Stretching
Really worked to keep pushing in the fast section rather than fight myself. The brazilian was pretty tough but I made sure to keep my form and not fall into bad habits. Was told to run with Ben and Noah on the cool down which was challenging at some points but overall good (averaged about 55s per lap).
Tuesday Dec 3, 2019 #
7 AM
Running 30:00 [3] 6.0 km (5:00 / km)
6:30 practice at the Hangar
Pre-act
Lower leg activation
Balance
Glute activation
Balance competition
2 x deep squat
30 minute run
Hip mobility
Drills
6 strides
(75, 75, 85, 85, 85, 100)
Basic strength
Stretching
7 minute ice
Felt pretty groggy and tired this morning. Got to pace the run which was fun for a change (ran 60s per lap as per usual). During the strides my legs felt pretty slow but I was able to use competing with Sam as a way to ignore it
Pre-act
Lower leg activation
Balance
Glute activation
Balance competition
2 x deep squat
30 minute run
Hip mobility
Drills
6 strides
(75, 75, 85, 85, 85, 100)
Basic strength
Stretching
7 minute ice
Felt pretty groggy and tired this morning. Got to pace the run which was fun for a change (ran 60s per lap as per usual). During the strides my legs felt pretty slow but I was able to use competing with Sam as a way to ignore it
Monday Dec 2, 2019 #
4 PM
Running 50:00 [3] 10.0 km (5:00 / km)
Practice at LU
Pre-act
Lower leg activation
Balance
Glute activation
15 minutes warmup
3 x 3 min at faster than 5km pace, 1 min easy
2 min easy
2 x 3 min at faster than 5km pace, 1 min easy
15 minutes cool down
Hip mobility
Push and plank
Stretch
Workout was on the warmup loop today. Felt really good, was able to keep pushing throughout and ended up pretty happy with the run
Pre-act
Lower leg activation
Balance
Glute activation
15 minutes warmup
3 x 3 min at faster than 5km pace, 1 min easy
2 min easy
2 x 3 min at faster than 5km pace, 1 min easy
15 minutes cool down
Hip mobility
Push and plank
Stretch
Workout was on the warmup loop today. Felt really good, was able to keep pushing throughout and ended up pretty happy with the run