Training Log Archive: ClaireThompsonIn the 28 days ending Feb 28, 2019:
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Sunday Feb 17, 2019 #
XC Skiing 2:51:00 [3] 13.1 mi (13:03 / mi) +479m 11:43 / mi
Beauty XC ski Bragg Creek. Allenbill to Iron Springs sucked ... deep snow, no track, supper sloppy. After that track was gorgeous.
Saturday Feb 16, 2019 #
Run (Treadmill ) 1:10:00 [3] 10.0 mi (7:00 / mi)
Long, strong ... slightly faster than comfortable
1-mile warm-up upto 6.4
3-mile 7.0, 2-m 7.2, 2-m 7.4, 1-m 7.0
(Achilles started to ache at end)
1-mile walk/run ez
1-mile warm-up upto 6.4
3-mile 7.0, 2-m 7.2, 2-m 7.4, 1-m 7.0
(Achilles started to ache at end)
1-mile walk/run ez
Friday Feb 15, 2019 #
Run (Treadmill ) 56:00 [3] 8.0 mi (7:00 / mi)
1-m warm-up
3-m 7.0, 4-m 7.2 felt good
3-m 7.0, 4-m 7.2 felt good
Weights 1:00:00 [3]
Legs - squats etc
Core
Core
Wednesday Feb 13, 2019 #
Weights 1:00:00 [3]
structural endurance: core engaged and back straight!
Warm up routine:
Bird dogs 2x10
Wall Squats 2x10
Band pull aparts 2x10
Workout:
3x 60sec farmer's carry w/ weight @ RPE 5-6 - (45lb plates/side)
3x 60sec waiter carries w/ plates or dumbbell @ RPE 5-6 - (20lb dumbbell. circulation in shoulders is SOOOO bad!!)
3x15 seated overhead barbell press @ RPE 5-6 - (45lb bar. Tried 55lbs - too much on weak rotator cuff).
3x15 staggered stance deadlift @ RPE 4-5 - (75lbs bar. Damn hammy’s are tight!)
3x15 front rack reverse lunges @ RPE 4-5 - (45lb bar)
Core finisher, finish with 2x10 rounds of:
10sec's contracting glutes/ core HARD in a prone plank position, 5 sec's relaxing/ off. This is called a McGill plank and challenges the, you guessed it, structural muscles to hold the spine straight! So no lower back dipping :) "
Warm up routine:
Bird dogs 2x10
Wall Squats 2x10
Band pull aparts 2x10
Workout:
3x 60sec farmer's carry w/ weight @ RPE 5-6 - (45lb plates/side)
3x 60sec waiter carries w/ plates or dumbbell @ RPE 5-6 - (20lb dumbbell. circulation in shoulders is SOOOO bad!!)
3x15 seated overhead barbell press @ RPE 5-6 - (45lb bar. Tried 55lbs - too much on weak rotator cuff).
3x15 staggered stance deadlift @ RPE 4-5 - (75lbs bar. Damn hammy’s are tight!)
3x15 front rack reverse lunges @ RPE 4-5 - (45lb bar)
Core finisher, finish with 2x10 rounds of:
10sec's contracting glutes/ core HARD in a prone plank position, 5 sec's relaxing/ off. This is called a McGill plank and challenges the, you guessed it, structural muscles to hold the spine straight! So no lower back dipping :) "
Run (Treadmill ) 1:00:00 [3] 5.9 mi (10:10 / mi) +300m 8:47 / mi
Warm-up:
15min's warm up + active stretches
4x 100m strides @ 1mi race pace
Workout:
*treadmill at 15% incline, 5.8mph*
2x90 seconds @ RPE 9-10
4x60 seconds @ RPE 9-10
8x30 seconds @ RPE 9-10
Use descent for recovery.
Cool down: 15 minutes easy (RPE 4-5)
15min's warm up + active stretches
4x 100m strides @ 1mi race pace
Workout:
*treadmill at 15% incline, 5.8mph*
2x90 seconds @ RPE 9-10
4x60 seconds @ RPE 9-10
8x30 seconds @ RPE 9-10
Use descent for recovery.
Cool down: 15 minutes easy (RPE 4-5)
Downhill Skiing 5:00:00 [3]
Lake Louise baby!!!
Run (Treadmill) 1:05:00 [3] 6.5 mi (10:00 / mi)
2x20 side band walk, 2x20 probe hip extensions
2mile easy warm-up upto 6.4
3mile strong/fast at 8mph (had to focus but was good)
(HR finished at 168, dropped to 127 in 60sec)
0.5mile easy run, 0.5 at 8.5, 0.5 easy
2mile easy warm-up upto 6.4
3mile strong/fast at 8mph (had to focus but was good)
(HR finished at 168, dropped to 127 in 60sec)
0.5mile easy run, 0.5 at 8.5, 0.5 easy
Tuesday Feb 12, 2019 #
Swimming 1:05:00 [3] 2.3 km (28:16 / km)
Swim + dry land
Monday Feb 11, 2019 #
Stretching 30:00 [3]
Beautiful easy stretching
Sunday Feb 10, 2019 #
Run (Road) 1:50:00 [3] 11.0 mi (10:00 / mi) +100m 9:44 / mi
Gravel rd run at -24C to -28C, full sun bluebird
2mile ez warm-up
3x3mile run at 7-8speed - held around 6.4 down road & 5.5 back up. 29:47/31:29/33:10
Total slog in lots of cloths & wet goggles/buff on face
2mile ez warm-up
3x3mile run at 7-8speed - held around 6.4 down road & 5.5 back up. 29:47/31:29/33:10
Total slog in lots of cloths & wet goggles/buff on face
Saturday Feb 9, 2019 #
Run (Treadmill ) 1:06:30 [3] 7.0 mi (9:30 / mi) +200m 8:44 / mi
Comfortable 6.5, 2-incline
Legs 2:00:00 [3]
Death to Legs. 1000x. Light endurance
-4x50 high step up w/ 12 lbs/side
-4x50 box jump (10 low continuous/10high alt) (good!)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 high incl 70lbs)
-4x50 glut ext 20lbs
**feeling so much stronger =) body is getting with it & light 1st wk w/ Nick helps.
-4x50 high step up w/ 12 lbs/side
-4x50 box jump (10 low continuous/10high alt) (good!)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 high incl 70lbs)
-4x50 glut ext 20lbs
**feeling so much stronger =) body is getting with it & light 1st wk w/ Nick helps.
Friday Feb 8, 2019 #
Run (Treadmill ) 36:00 [3] 3.5 mi (10:17 / mi)
Easy 1mile warm-up, 2.5mile after weights. Good - felt gluey then warmed into it.
Weights 40:00 [3]
BUTTT WORKOUT!
Warm up:
Glute Bridge 2x10
Hip Airplanes 2x5 (clean on each leg) -my balance SUCKS!
Side lying hip abductions 2x10
Main lifts:
3x15 Hip Thrusts @ RPE 4-5 range - 25lbs
3x18 high feet leg press @ RPE 4-5 - 140lbs
3x15 Romanian Deadlifts @ RPE 4-5 - 65lbs
3x15 Back squats @ RPE 4-5 - 95lbs
Core finisher, 2x/side - 35lbs
10x low to high chop
10x high to low chop
10x palloff press
Warm up:
Glute Bridge 2x10
Hip Airplanes 2x5 (clean on each leg) -my balance SUCKS!
Side lying hip abductions 2x10
Main lifts:
3x15 Hip Thrusts @ RPE 4-5 range - 25lbs
3x18 high feet leg press @ RPE 4-5 - 140lbs
3x15 Romanian Deadlifts @ RPE 4-5 - 65lbs
3x15 Back squats @ RPE 4-5 - 95lbs
Core finisher, 2x/side - 35lbs
10x low to high chop
10x high to low chop
10x palloff press
Thursday Feb 7, 2019 #
Swimming 1:15:00 [3] 2.8 km (26:47 / km)
Warm-up: 200fr/100 IM drill/100skull/200kick
4x 200 kick w/ fins on 3:00 (fast/hard, held 2:35-2:45)
3x100 (IM, Free, IM) on 1:50
6x50 Free w/fins + paddles on :50 (200 pace strong, held :32-:35)
6x25 Free on :30 (held :15-:17)
100 ez
6x25 Free on :30 (held :17)
6x50 Free w/fins + paddles on :50 (200 pace strong, held :35)
100ez
Deck routine: 3x30sec plank, 3x20 hips circles (both sides), 3x45 sec bridge hold, 3x50 bicycle crunches
4x 200 kick w/ fins on 3:00 (fast/hard, held 2:35-2:45)
3x100 (IM, Free, IM) on 1:50
6x50 Free w/fins + paddles on :50 (200 pace strong, held :32-:35)
6x25 Free on :30 (held :15-:17)
100 ez
6x25 Free on :30 (held :17)
6x50 Free w/fins + paddles on :50 (200 pace strong, held :35)
100ez
Deck routine: 3x30sec plank, 3x20 hips circles (both sides), 3x45 sec bridge hold, 3x50 bicycle crunches
Run (Treadmill ) 1:00:00 [3] 4.5 mi (13:20 / mi) +400m 10:27 / mi
10min Glut activation (3x10 per)
-prone hip ext/pigeon pose hip ext, single leg kickback
30 min warm-up jog
8x 40sec hard 7.0 run + 12incline, 20sec rest
(Super tired. This was hard. Am swim took me down)
10min easy jog
-prone hip ext/pigeon pose hip ext, single leg kickback
30 min warm-up jog
8x 40sec hard 7.0 run + 12incline, 20sec rest
(Super tired. This was hard. Am swim took me down)
10min easy jog
Wednesday Feb 6, 2019 #
Run (Pavement ) 1:05:45 [3] 11.4 km (5:46 / km) +91m 5:33 / km
First Nicademous workout!
Pavement run @ home. -18c & full sun. Fucking cold! But gorgeous sun & nice to be out. Felt as good as possible. Held strong consistent pace. Happy =)
Pavement run @ home. -18c & full sun. Fucking cold! But gorgeous sun & nice to be out. Felt as good as possible. Held strong consistent pace. Happy =)
Tuesday Feb 5, 2019 #
Swimming 1:15:00 [3] 2.2 mi (34:05 / mi)
600 s.k warm-up, 4x25 fast free, 4x50 holding 40sec
500 timed swim : 6:58 (good!!)
300 ez
4x25 UW kick w/fins
4x25 fast free fins + paddles
4x25 UW kick dolphin w/fins
4x25 fast free fins + paddles
100 ez
Deck routine 3x
Plank/Hip Circles/Bridge/Bicycle Sit-ups
500 timed swim : 6:58 (good!!)
300 ez
4x25 UW kick w/fins
4x25 fast free fins + paddles
4x25 UW kick dolphin w/fins
4x25 fast free fins + paddles
100 ez
Deck routine 3x
Plank/Hip Circles/Bridge/Bicycle Sit-ups
Run (Treadmill ) 42:00 [3] 4.3 mi (9:46 / mi)
Warm-up 20min up-to 6.4
10 x 40/20 8.2, incl 3
12 ez run bk upto 6.4
10 x 40/20 8.2, incl 3
12 ez run bk upto 6.4
Sunday Feb 3, 2019 #
Run (Treadmill) 1:05:00 [3] 8.0 mi (8:07 / mi)
65min run - 30 warm-up up-to 6mph/1 incl. 4x 5min strong/2min ez (7.0/.2/.6/8.0)- 1 incl. 7 min ez cool down
Legs 1:45:00 [3]
Death to Legs. 200x 5 exercises
-4x50 high step up w/ 10lbs/side
-4x50 box jump (10 low continuous/10high alt)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 machine 110lbs)
-4x50 glut ext (20lbs) + extra 20
-4x50 high step up w/ 10lbs/side
-4x50 box jump (10 low continuous/10high alt)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 machine 110lbs)
-4x50 glut ext (20lbs) + extra 20
Saturday Feb 2, 2019 #
Run (Track) 1:18:00 [3] 13.35 mi (5:51 / mi)
20min warm-up - 14 Laps
10 Laps @ 1:26 - sprint sides 37 avg steps corner2corner
5 ez
10 w/ stairs hard 1/3 track
10 slow build to strong
1 lap ez walk
10 Laps @ 1:26 - sprint sides 37 avg steps corner2corner
5 ez
10 w/ stairs hard 1/3 track
10 slow build to strong
1 lap ez walk
Friday Feb 1, 2019 #
Run (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi)
Light run 48min @5.4-6 to loosen up soreness
10min stretching
3x50 bicycle sit-ups
3x20/side hip circles
10min stretching
3x50 bicycle sit-ups
3x20/side hip circles