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Training Log Archive: katherinelucas

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running8 6:17:00 46.85(8:03) 75.4(5:00)
  Total8 6:17:00 46.85(8:03) 75.4(5:00)

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Saturday Jan 18 #

9 AM

Running 1:02:00 [3] 12.4 km (5:00 / km)

Practice inside at the Hangar

Pre-act
Lower leg activation
Balance
Glute activation
15 minutes warmup
10 minutes tempo
Acitve warmup (200m: about 41s)
2 sets of 5 x 300m at 63s (spikes for second set)
1 min rest between intervals, 3 min rest between sets
7ish minutes of recovery
600m mimicking a race (2:05)
15 minutes cooldown
Hip mobility
Push and sit
Stretching
Ice (ew)

I fought myself quite a bit today, only about half of the 300s were on pace. I got really tense and was scared to run in the hard. The 600 was good, the last lap was significantly slower but overall good effort. Cooldown was rough but stuck through it.

Friday Jan 17 #

10 AM

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

35 minute run
Hip mobility
Stretching

Nice little run with Beeman, felt really light

Thursday Jan 16 #

8 PM

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

45 minute run
5 strides
Hip mobility
Stretching

Went out for a run, then came to the hangar to do some strides. Felt very speedy during the strides, kinda bummed out about not racing

Wednesday Jan 15 #

7 AM

Running 1:05:00 [3] 13.0 km (5:00 / km)

6:30 practice at the hangar

Pre-act
Lower leg activation
Balance
Glute activation
Progression run (10 easy, 10 med, 10 fast)
3 minutes recovery
Active warmup
3 accelerations
8 minute brazilian
1 x 300, 200, 100 with 1 min rest
15 minutes cool down
Hip mobility
Push and sit
Stretching

The progression run went pretty well, really worked to push myself but stay relaxed. Felt really good so I ran pretty strong on the brazilian and finished hard on the intervals. The cool down felt tough

Tuesday Jan 14 #

7 AM

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

6:30 practice at the hangar

Pre-act
Lower leg activation
Balance
Glute activation
35 minute run
Hip mobility
Drills
6 strides (75, 75, 85, 85, 100)
Medicine ball
Streching

Felt a bit rough on the run but was feeling really good on the strides, ran a bit too fast off the start for the strides because of it
6 PM

Running 15:00 [3] 3.0 km (5:00 / km)

qucik run to keep mileage up; felt pretty good

Monday Jan 13 #

4 PM

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

Practice on the warmup loop

Pre-act
15 minutes warmup
15 minutes workout
3:30 steady, 30 surge
15 cool down
Hip mobility
Push and sit
Stretching

Was a bit out of it off the start since I came straight from my lab. Worked really well with Beeman on this one, started to fall off for the last 3 minutes but tried to push through it

Sunday Jan 12 #

2 PM

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

Long run at cascades

Pre-act
Lunges
Run
Drills
Hip mobility
Strength X
Stretching

Felt pretty good, run felt like it went by really slowly

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