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Training Log Archive: katherinelucas

In the 7 days ending Oct 25:

activity # timemileskm+m
  Running7 5:05:00 37.9(8:03) 61.0(5:00)
  Elliptical1 45:00 2.8(16:06) 4.5(10:00)
  Total7 5:50:00 40.7(8:36) 65.5(5:21)

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Sunday Oct 25 #

Running 25:00 [3] 5.0 km (5:00 / km)

quick run to put some work in, a lot better than yesterday

Saturday Oct 24 #

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

preact
lunges, balance
60 minute long run
hip mobility, strength x, stretching

was on my own pretty much the whole time and was really hesitant to be running hard on the trails

Friday Oct 23 #

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

preact
lower leg strength, balance, glute activation
15 minutes warmup
3 sets of 2 x 1km loop
(1 min recovery between km's, 2 mins between sets)
4:05, 4:36, 4:26, 4:38, 4:32, 4:16
15 minutes cooldown
hip mobility, push and sit, stretching

was all around pretty mediocre. was really happy to be back at practice for the first time since early september but really need to work on staying tough and focused when it gets hard

Thursday Oct 22 #

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

overall good, struggled a bit in the middle to not slack but got back into it near the end

Wednesday Oct 21 #

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

preact
lower leg strength, balance, glute activation
15 minutes warmup
10 minutes tempo, 2 min jog
3, 2, 1 fast with 1 min easy recovery
15 minutes cooldown
hip mobility, push and sit, stretching

tempo was tough to focus during but really worked on staying string during the fast part

Tuesday Oct 20 #

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

nice easy run, little bit off pain off the start

Elliptical 45:00 [3] 4.5 km (10:00 / km)

felt really good, was flying off the start

Monday Oct 19 #

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

preact
lower leg strength, balance, glute activation
15 minutes warmup
15 minutes of 2:30 steady, 30s surge
15 minutes cooldown
hip mobility, push and sit, stretching

lost focus a bit near the end but all around nice and quick, little to no ankle pain

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