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Training Log Archive: katherinelucas

In the 7 days ending Feb 1:

activity # timemileskm+m
  Running7 5:35:00 41.63(8:03) 67.0(5:00)
  Total7 5:35:00 41.63(8:03) 67.0(5:00)

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Saturday Feb 1 #

3 PM

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

Bison day two

Pre-act
15 minutes warmup
Active warmup
1500m (5:21)
15 minutes cooldown
Hip mobility
Stretching

A lot better today, went out with the group and worked on staying with them. Settled during the middle and got back into it with 350m to go. Still a lot to work on but relatively happy with today's results

Friday Jan 31 #

8 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)

Bison day one

Pre-act
15 minutes warmup
Active warmup
3000m (11:48)
15 minutes cooldown
Hip mobility
Stretching
Roll
Ice

Settled a lot in the race today. I went out with the group and ended up dropping off the pack just before 1km. Need to work on still pushing when things get hard rather than fighting myself

Thursday Jan 30 #

3 PM

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

Pre-act
Run
Hip mobility
Ice

Quick run to make sure everything is ready for this weekend

Wednesday Jan 29 #

6 AM

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

6:30 Practice at the Hangar

Pre-act
Lower leg strength
Balance
Glute activation
15 minutes warmup
Active warmup (38s for 200)
4 accelerations
2 x 800m at 44s
(2:53, 2:56)
2 x 600m at 44s
(2:11, 2:09, 2:12)
15 minutes cooldown
Hip mobility
Push and sit
Stretching

Today was not bad, felt a lot better running 600s compared to 800s, was happy to help pull Beeman in on pace as best as I could.

Tuesday Jan 28 #

6 AM

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

Practice at the Hangar

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

The run felt pretty long and was feeling quite tired early on but kept the legs rolling and did some focus on form. Strides felt slow.

Monday Jan 27 #

4 PM

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

Workout on the Warmup loop

15 minutes warmup
15 of 3:30 steady, 30 surge
15 minutes cooldown
Hip mobility
Push and sit
Lower leg strength
Balance
Deep squats
Stretching

Overall not bad, it was hard getting into the steady portion but once I was there it got really easy to stay relaxed and have a clean surge

Sunday Jan 26 #

2 PM

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

Long run on Belrose loop

Pre-act
Lunges
Run
Hip mobility
Strength X
Stretching

Felt pretty good, was nice to run in shorts again but wasn't enjoying the wet roads

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