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Training Log Archive: katherinelucas

In the 7 days ending Jan 4:

activity # timemileskm+m
  Running8 6:22:00 47.47(8:03) 76.4(5:00)
  Total8 6:22:00 47.47(8:03) 76.4(5:00)

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Saturday Jan 4 #

9 AM

Running 1:16:00 [3] 15.2 km (5:00 / km)

Workout at the Hangar

Pre-act
Lower leg activation
Glute activation
Balance
25 minute progression run
(10 easy, 9 medium, 6 fast)
3 minutes rest
Full active warmup
200m at 1500 race pace (40.82s)
4 accelerations
1200m slightly faster than 3km pace (4:43)
6 minutes rest
3 x 600m at same pace as 1200, 1 min rest, 400 fast
4 minutes rest between sets
15 minutes cool down (ran too slow)
15 minutes cool down (one minute per lap)
Hip mobility
Push and sit

I was struggling a bit today, had a really good last 2 minutes of the progression run where I finally took the breaks off and worked on trying to keep up with Rebekkah as she passed me. Struggled a lot mentally with the rest. Overall, not the best but I definitely got better today

Friday Jan 3 #

9 AM

Running 30:00 [3] 6.0 km (5:00 / km)

Pre-act
Run
Hip mobility

Went for a nice run around since it was pretty nice out. Felt good
7 PM

Running 10:00 [3] 2.0 km (5:00 / km)

10 minute shakeout on the track
3 strides
(75, 85, 100)

Felt really good, decided to spike up and do a couple strides to get ready for the workout tomorrow

Thursday Jan 2 #

9 AM

Running 50:00 [3] 10.0 km (5:00 / km)

Pre-act
Run
Hip mobility
Push and sit

Had a nice last run at home before heading back to good old tbay

Wednesday Jan 1 #

10 AM

Running 44:00 [3] 8.8 km (5:00 / km)

Pre-act
15 minutes warmup
5 minutes at tempo
3 x 2:30 steady, 30 surge
15 minutes cool down
Hip mobility
Basic strength

Got in a nice first workout to ring in the new year. Nothing overly complicated, kind of made it up as I went

Tuesday Dec 31, 2019 #

5 PM

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

Pre-act
Run
Hip mobility
Push and sit
Stretch

Felt pretty heavy on this one but kept working on pushing and focus

Monday Dec 30, 2019 #

10 AM

Running 52:00 [3] 10.4 km (5:00 / km)

Workout

Pre-act
15 minutes warmup
3 x 6 minutes tempo
2 minutes rest
15 minutes cool down
Hip mobility
Push and sit

Felt pretty good

Sunday Dec 29, 2019 #

10 AM

Running 1:15:00 [3] 15.0 km (5:00 / km)

Long run on the Waterfront Trail

Pre-act
Lunges
Run
Hip mobility
Basic strength
Stretching

Felt nice and light, the run went by very quickly

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