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Training Log Archive: katherinelucas

In the 7 days ending Nov 15:

activity # timemileskm+m
  Running7 6:23:00 47.6(8:03) 76.6(5:00)
  Total7 6:23:00 47.6(8:03) 76.6(5:00)

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Sunday Nov 15 #

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

45 minute run
hip mobility, pushup squat circuit, balance

sluggish but good, worked on focus

Saturday Nov 14 #

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

preact, lunges (5)
75 minute run
drills (20 of each)
hip mobility, strength x, stretch, roll

alone for most of today, legs felt gassed at the start but near the end they felt a lot better

Friday Nov 13 #

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

preact
lower leg strength, balance, glute activation
16:47 warmup to italian cultural center
active warmup up to and including drills
3 x 4 hills (6:54, 7:04, 6:57), 2 mins recovery
15:30 cooldown back to the hangar
hip mobility, push and sit stretching

worked hard on this one and it was good, competed with paul on the last hill and really got a lot out of today

Thursday Nov 12 #

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

preact, balance
50 minute run
hip mobility, push and sit, stretching

all around good, achilles was a bit sore off the start but all around good

Wednesday Nov 11 #

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

preact, balance
progression run: 10 easy, 10 med, 10 hard
full active warmup
one set of brazilians (4:02 of running)
15 minutes cooldown (60s per lap)
hip mobility, push and sit, stretching

fought myself a lot in the progression run, flew through active, struggled a bit on brazilians but pulled through and led cooldown. very back and forth today but took note that i have to work on staying relaxed in the hard and be more consistent

Tuesday Nov 10 #

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

a bit hard but overall a good run, legs were feeling achy

Monday Nov 9 #

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

preact
lower leg strength, balance, glute activation
15 minutes warmup
2 x 5 min tempo, 2 min 5k pace, 1 min fast
(two minutes easy between sets)
15 minutes cooldown
hip mobility, push and sit, stretching

overall good, stuck with it during the tough parts and really worked to stick up with the group. fell apart a bit in the last 3 minutes but other than that all around a great workout

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