Training Log Archive: runner_pucciIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 23, 2015 #
4 PM
RUNNING (track workout ) 1:10:00 [3] 15.56 km (4:30 / km)
pre-act
15 wu
Active ABCS
Strides
50m excels
5 x 400m x 2
1:13
1:14
1:15
1:14
1:15
spike up 3min rest
1:15
1:15
1:15
1:15
1:13
15cd
push + sit
stretch, roll
FIELDHOUSE
Biceps Set 1: Standing BB
Curls: 4 sets x 6, 8, 10, 12
Biceps Set 2: Incline
Curls: 3 sets x 10-12
Biceps Set 3: 2 x
Concentration Curls SS
Hammer Curls
1 x drop set Cable Curls
with Straight Bar
Rope Crunches
Floor Crunches
Leg Raises
Stretch Roll Ice Tub
"Allow me to re-introduce myself".. well not really but sometimes you've got to set some foundations and today was one of those days. I knew it was a purposefully easy workout but it was tough for me. I honestly believe this kind of stuff is key and today I gutted through and realized why I love running so much. I need to find a way of keeping this kind of stuff in my running diet.
15 wu
Active ABCS
Strides
50m excels
5 x 400m x 2
1:13
1:14
1:15
1:14
1:15
spike up 3min rest
1:15
1:15
1:15
1:15
1:13
15cd
push + sit
stretch, roll
FIELDHOUSE
Biceps Set 1: Standing BB
Curls: 4 sets x 6, 8, 10, 12
Biceps Set 2: Incline
Curls: 3 sets x 10-12
Biceps Set 3: 2 x
Concentration Curls SS
Hammer Curls
1 x drop set Cable Curls
with Straight Bar
Rope Crunches
Floor Crunches
Leg Raises
Stretch Roll Ice Tub
"Allow me to re-introduce myself".. well not really but sometimes you've got to set some foundations and today was one of those days. I knew it was a purposefully easy workout but it was tough for me. I honestly believe this kind of stuff is key and today I gutted through and realized why I love running so much. I need to find a way of keeping this kind of stuff in my running diet.
Monday Jun 22, 2015 #
8 AM
RUNNING (Off Day ) 45:00 [3] 10.0 km (4:30 / km)
shoes: Mizuno Wave Inspire B Type
pre-act
45min run
hips, drills, strides
strength
A good run today. Just enough to clear the legs from the weekends race. Ramping up for tomorrow's track workout.
Chest Set 1: Incline DB
Presses: 4 sets x 6, 8, 10,
12
Chest Set 2: Bench
Presses: 3 sets x 10-12
Chest Set 3: 2 x Incline
Flyes SS Pushups
1 Drop Set x Cable
Crossovers
Tricep Set 1: Close Grip
Smith Machine Presses:
4 sets x 6, 8, 10, 12
Tricep Set 2: Dips: 3
sets x 10-12
Tricep Set 3: 2 x
Overhead Rope
Extensions SS Rope
Pushdowns
45min run
hips, drills, strides
strength
A good run today. Just enough to clear the legs from the weekends race. Ramping up for tomorrow's track workout.
Chest Set 1: Incline DB
Presses: 4 sets x 6, 8, 10,
12
Chest Set 2: Bench
Presses: 3 sets x 10-12
Chest Set 3: 2 x Incline
Flyes SS Pushups
1 Drop Set x Cable
Crossovers
Tricep Set 1: Close Grip
Smith Machine Presses:
4 sets x 6, 8, 10, 12
Tricep Set 2: Dips: 3
sets x 10-12
Tricep Set 3: 2 x
Overhead Rope
Extensions SS Rope
Pushdowns
Saturday Jun 13, 2015 #
BIKE 3:00:00 [3] 18.0 km (10:00 / km)
Huge bike today. Did a 80km (basically) loop. I was not as powerful as I would have liked today but it was a great day for a big ride after coaching.
Friday Jun 12, 2015 #
RUNNING 1:30:00 [3] 20.0 km (4:30 / km)
pre-act
10min wu
active warm up
2 x figure 8 loop x 2
14:45, 14:39 for 29:24 14:56, 14:34 for 29:30
10min cool down
Went into this workout with my legs feeling a bit used and abused. It was super tough to get things going. But I was super happy or maybe more accurately relieved to have finished and be able to crank the second loop eac time even by just a bit. But realistically I would rather have gone faster but these were the times and I think me and Kenny can work well together for the first bit of the Garry Bjorklund.
10min wu
active warm up
2 x figure 8 loop x 2
14:45, 14:39 for 29:24 14:56, 14:34 for 29:30
10min cool down
Went into this workout with my legs feeling a bit used and abused. It was super tough to get things going. But I was super happy or maybe more accurately relieved to have finished and be able to crank the second loop eac time even by just a bit. But realistically I would rather have gone faster but these were the times and I think me and Kenny can work well together for the first bit of the Garry Bjorklund.
Thursday Jun 11, 2015 #
RUNNING 1:00:00 [3] 13.33 km (4:30 / km)
pre-act
1hour run
abcs
strength
roll stretch
An okay run today. Just a slower off day.
1hour run
abcs
strength
roll stretch
An okay run today. Just a slower off day.
RUNNING 50:00 [3] 11.11 km (4:30 / km)
50min run with Dillon
did a 50 minute run with Dillon after coaching: decent effort today.
did a 50 minute run with Dillon after coaching: decent effort today.
Wednesday Jun 10, 2015 #
RUNNING 1:00:00 [3] 13.33 km (4:30 / km)
pre-act
1hour run
ABCs
Drills
Strides
Strength
stretch roll
A really good run today. Work was good today but it sort of dragged so when I was able to get out and do my run I was happy to do so.
1hour run
ABCs
Drills
Strides
Strength
stretch roll
A really good run today. Work was good today but it sort of dragged so when I was able to get out and do my run I was happy to do so.
6 PM
RUNNING 45:00 [3] 10.0 km (4:30 / km)
I had originally intended to only run for a half hour today but when I got out there I extended it to 45 mins.
Tuesday Jun 9, 2015 #
2 PM
RUNNING (15.7777) 1:11:00 [3]
pre-act
15 wu
6 x 6mins at tempo
15 cd
push+sit
stretch and roll
This was one of the better workouts I had in a long while. We worked well together as a pack through the first 3 but by the last two Kenny and I were pushing each other. It was very good.
15 wu
6 x 6mins at tempo
15 cd
push+sit
stretch and roll
This was one of the better workouts I had in a long while. We worked well together as a pack through the first 3 but by the last two Kenny and I were pushing each other. It was very good.
7 PM
RUNNING 30:00 [3] 6.67 km (4:30 / km)
Did a half hour after the workout today.
Monday Jun 8, 2015 #
RUNNING (Morning Run) 45:00 [3] 10.0 km (4:30 / km)
This was a roll out of bed and run kind of day. It was a good run but the first 15 minutes of it were sort of groggy.
RUNNING 1:00:00 [2] 13.33 km (4:30 / km)
PRE-ACT
1hour run
ABCs
Drills
Strides
Strength
A good run this afternoon: better than the morning run that is for sure. The strides felt sluggish today.
1hour run
ABCs
Drills
Strides
Strength
A good run this afternoon: better than the morning run that is for sure. The strides felt sluggish today.
Sunday Jun 7, 2015 #
RUNNING (Long Run) 2:00:00 [4] 26.67 km (4:30 / km)
pre-act
2hour run
drills
strength
A good long run today. Basically the best long run I have had in long while. Was humid but warm and that's the kind of weather I enjoy most for off day runs.
2hour run
drills
strength
A good long run today. Basically the best long run I have had in long while. Was humid but warm and that's the kind of weather I enjoy most for off day runs.
Saturday Jun 6, 2015 #
RUNNING 16:33 [5] 5.0 km (3:19 / km)
Not too bad but too great today at the June Classic. My legs were still very sore from the weights fiasco I subjected myself to. But at this point I want to shake things up so that's the price you have to pay. So: I can't complain or at least not too loudly. Either way when it came to the race I think I could have got more out of myself a bit earlier... compared to the 10mile or 1/2 marathon or marathon this was more of a sprint so I need to learn how to get more out of myself early.
9 AM
RUNNING (Warm-Up Cooldown ) 45:00 [3] 10.0 km (4:30 / km)
Friday Jun 5, 2015 #
RUNNING 30:00 [3] 6.67 km (4:30 / km)
shakeout
followed by weights
Wow. My legs were incredisore today. I mean going up and down stairs was awful as was the first 5mins of this run even with pre-act and rolling them out.
followed by weights
Wow. My legs were incredisore today. I mean going up and down stairs was awful as was the first 5mins of this run even with pre-act and rolling them out.
Thursday Jun 4, 2015 #
RUNNING 1:15:00 [3] 16.67 km (4:30 / km)
pre-act
115
drills
strides
strength
roll
stretch
Yes the delayed onset muscle soreness is becoming apparent. Tough to run on my legs today. But at least I got some extra work in.
115
drills
strides
strength
roll
stretch
Yes the delayed onset muscle soreness is becoming apparent. Tough to run on my legs today. But at least I got some extra work in.
9 AM
RUNNING 3:00 [3] 6.67 km (27 / km)
Finally a good shakeout. Just felt lighter and smoother. I did a whole bunch of squats and lunges yesterday to make up for my shitty workout and I think I may have overdone it... the delay muscle soreness is starting to creep.
Wednesday Jun 3, 2015 #
RUNNING 1:15:00 [3] 16.67 km (4:30 / km)
pre-act
15wu
1,2,3 @5k
20min tempo
3,2,1 @5k
15cd
a tough workout today. blew up in the tempo portion and never really got back from there.
15wu
1,2,3 @5k
20min tempo
3,2,1 @5k
15cd
a tough workout today. blew up in the tempo portion and never really got back from there.
Tuesday Jun 2, 2015 #
RUNNING 30:00 [3] 6.67 km (4:30 / km)
shakeout... didn't feel good at all.
Note
felt sick today
Monday Jun 1, 2015 #
RUNNING 1:15:00 [3] 16.67 km (4:30 / km)
pre-act
115
strength roll stretch
a good run today but a bit tired. got it in today because I want to try and hit my mileage early.
115
strength roll stretch
a good run today but a bit tired. got it in today because I want to try and hit my mileage early.
RUNNING 30:00 [3] 6.67 km (4:30 / km)
30min run
drills
strides
roll
a shakeout after coaching today. it went well.
drills
strides
roll
a shakeout after coaching today. it went well.