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Training Log Archive: katherinelucas

In the 7 days ending Feb 8:

activity # timemileskm+m
  Running8 6:09:00 45.86(8:03) 73.8(5:00)
  Total8 6:09:00 45.86(8:03) 73.8(5:00)

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Saturday Feb 8 #

9 AM

Running 48:00 [3] 9.6 km (5:00 / km)

Practice at the Hangar

Pre-act
Lower leg activation
Balance
Glute activation
15 minutes warmup
Active warmup (42s 200m)
4 accelerations
1500m (5:30)
Around 6 minutes recovery
700m (2:34)
15 minutes cooldown
Hip mobility
Push and sit
Stretching
Ice bath

Today was pretty good, happy with my focus for the first 1200m, lost it for the last 300m and focused on the wrong things. The 700m was good.

Friday Feb 7 #

5 PM

Running 40:00 [3] 8.0 km (5:00 / km)

Pre-act
Run
Hip mobility
Deep squats

Today felt good, nice and light

Thursday Feb 6 #

4 PM

Running 55:00 [3] 11.0 km (5:00 / km)

Pre-act
Lower leg activation
Balance
Glute activation
Run
Hip mobility
Stretch

Legs were a bit tight off the start but overall good

Wednesday Feb 5 #

6 AM

Running 55:00 [3] 11.0 km (5:00 / km)

6:30 Practice at the Hangar

Pre-act
Lower leg activation
Balance
Glute activation
15 minutes warmup
Active warmup (38s for 200m)
2 sets of 5x200m (jog back recovery, lap in between sets)
2 minutes rest
3 sets of 4x200m (jog back recovery, lap in between sets)
Spiked up between the 2nd and 3rd set
15 minutes cooldown
Hip mobility
Push and sit
Stretching

Today was really good, I really focused on each individual 200 rather than getting through the entire workout and I was able to hit the splits (43 or 44). Didn't realize that there was so much left and ended up running a 39.7 on the last one. Thankful to have Beeman take the lead in pacing and happy to keep up with her for the whole workout

Tuesday Feb 4 #

6 AM

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

6:30 Practice at the Hangar

Pre-act
Lower leg activation
Alternating balance and deep squats
Glute activation
35 minute run
Hip mobility
Drills
6 strides (75, 75, 75, 85, 85, 85, 100)
Med ball
Stretch
Roll

The run felt good today, the strides were also really nice and light. Outside of my left foot and shins were a bit sore afterwards but didn't bother me during the run.
3 PM

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

Quick barefoot shakeout at the hangar, legs were feeling really beat up (especially my shins) so decided to ice after which helped quite a bit

Monday Feb 3 #

4 PM

Running 46:00 [3] 9.2 km (5:00 / km)

Workout on the warmup loop

Pre-act
15 minutes warmup
16 minutes of 1:45 steady, 15s surge
15 minutes cooldown
Hip mobility
Push and sit
Stretch
Roll

Stuck with Beeman until the 10 minute mark of the steady surge and started to fall back. Got grindy and focused on the wrong things but still overall a pretty good workout

Sunday Feb 2 #

7 AM

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

Long run in Winnipeg

Pre-act
Lunges
75 minute run
Hip mobility
Strength X

Today honestly wasn't too bad, legs felt fine and was happy to be running in shorts

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