Training Log Archive: therunningpaigeIn the 7 days ending May 4, 2019:
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Saturday May 4, 2019 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
slept:8.5
Preact with calf raises, balance, glute activation and clam shells
15 WU
1 outside loop at tempo-ish (12:53)
7 mins of active
2 x (2 half loops with 1 min at half and 2 min between sets) 6:13, 15, 14, 14
16 CD
Hip mobility
Push and sit
Stretch and roll
Good workout today. I was feeling a little tired and sore this morning, but I kept reminding myself that emotion does not equal effort and this is a great opportunity to work hard and get better. I was telling myself to push when it got hard and to enjoy. Today reminded me of how grateful I am to be back running and have this opportunity. My right hip/glute was tighter than usual which I at first started to freak out about but then told myself it’s just an indicator to spend some more time on it and that I am pushing my body, there is no need to freak out.
15 WU
1 outside loop at tempo-ish (12:53)
7 mins of active
2 x (2 half loops with 1 min at half and 2 min between sets) 6:13, 15, 14, 14
16 CD
Hip mobility
Push and sit
Stretch and roll
Good workout today. I was feeling a little tired and sore this morning, but I kept reminding myself that emotion does not equal effort and this is a great opportunity to work hard and get better. I was telling myself to push when it got hard and to enjoy. Today reminded me of how grateful I am to be back running and have this opportunity. My right hip/glute was tighter than usual which I at first started to freak out about but then told myself it’s just an indicator to spend some more time on it and that I am pushing my body, there is no need to freak out.
Running 32:00 [3] 6.4 km (5:00 / km)
slept:0.5
My friend came to pick me and popcorn up and we went through a shakeout at boulevard.
Cycling 30:00 [3] 3.0 km (10:00 / km)
Friday May 3, 2019 #
Swimming 55:00 [3] 5.5 km (10:00 / km)
slept:9.5
1000m of front crawl
100m or kicking
1000m of front crawl
DWR for 17 to get to 55
Hip mobility
8 mins of core
Stretch, roll, ice bath
I decided to take today off the legs since it’s been a while since I’ve taken a day and I don’t want to get too ahead of myself. I was feeling pretty tired today, but once I got swimming things were feeling good.y goggles were leaking on the left eye which was a little annoying but other than that I enjoyed he swim. I signed up for the xterra this year so I want to do at least one swim session a week.
100m or kicking
1000m of front crawl
DWR for 17 to get to 55
Hip mobility
8 mins of core
Stretch, roll, ice bath
I decided to take today off the legs since it’s been a while since I’ve taken a day and I don’t want to get too ahead of myself. I was feeling pretty tired today, but once I got swimming things were feeling good.y goggles were leaking on the left eye which was a little annoying but other than that I enjoyed he swim. I signed up for the xterra this year so I want to do at least one swim session a week.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Thursday May 2, 2019 #
Running 30:00 [3] 6.0 km (5:00 / km)
slept:8.5
Preact with balance
Glute band exercises
Calf raises
30 min run
Hip mobility
Drills
5 strides
Strength
Stretch, roll, ice
Good run today. Legs were tired from the workout last night but I still got a good run done this morning. Last few mins were nice and quick running with the guys. Strides felt better today than Tuesday.
Glute band exercises
Calf raises
30 min run
Hip mobility
Drills
5 strides
Strength
Stretch, roll, ice
Good run today. Legs were tired from the workout last night but I still got a good run done this morning. Last few mins were nice and quick running with the guys. Strides felt better today than Tuesday.
Running 1:10:00 [3] 14.0 km (5:00 / km)
70 min run with Kayla did a random extended belrose loop. Ended with core and stretching.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Strength 15:00 [3]
2 x 10 RFES (25)
2 x 15s A-skip
2 x 10 anti-rotation band push
2 x 10 plyo push-ups
2 x 10/s should taps
2 x 15s A-skip
2 x 10 anti-rotation band push
2 x 10 plyo push-ups
2 x 10/s should taps
Wednesday May 1, 2019 #
Running 30:00 [3] 6.0 km (5:00 / km)
slept:8.0
Leg swings
30 min BF run
Hip mobility
7 mins of core
Stretch and roll
Good shakeout this morning. Kept things nice and boppy. My calf’s are a bit sore so I am giving them extra recovery today. I went home and iced every hour and did some long static stretches.
30 min BF run
Hip mobility
7 mins of core
Stretch and roll
Good shakeout this morning. Kept things nice and boppy. My calf’s are a bit sore so I am giving them extra recovery today. I went home and iced every hour and did some long static stretches.
Running 1:10:00 [3] 14.0 km (5:00 / km)
Preact with balance
Glute activation
10 WU
11:48 loop
7 mins of active
3 x (8 x 200) high 43.9 low 40.0 with a lot of 41-42s
15 CD
Hip mobility
Strength X
Stretch, roll, ice
Good workout today. Biking to the workout I was starting to freak out, but reminded myself to not allow my emotions to dictate my effort. Maxie and Kayla helped push me on the fast loop. During the 200s I felt like I was pushing hard from about the 4th one and just kept on it. In the middle I was working hard but I knew that this was exactly what i needed and I actually enjoyed it. Made sure to keep my foot on he has. Finished feeling like I had run a solid workout. I was happy to be back running some shorter fast stuff.
Glute activation
10 WU
11:48 loop
7 mins of active
3 x (8 x 200) high 43.9 low 40.0 with a lot of 41-42s
15 CD
Hip mobility
Strength X
Stretch, roll, ice
Good workout today. Biking to the workout I was starting to freak out, but reminded myself to not allow my emotions to dictate my effort. Maxie and Kayla helped push me on the fast loop. During the 200s I felt like I was pushing hard from about the 4th one and just kept on it. In the middle I was working hard but I knew that this was exactly what i needed and I actually enjoyed it. Made sure to keep my foot on he has. Finished feeling like I had run a solid workout. I was happy to be back running some shorter fast stuff.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Tuesday Apr 30, 2019 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
slept:9.0
Preact with balance
Lower leg exercises
Flossing
Glute exercises
6 mins swim
Drills
3 x (5 x 40s)
DWR to 45
Hip mobility
Drills
5 strides
Partner med ball
Stretch, roll, ice
Good workout this morning. I was pooped from all the travelling and went to bed super earlier and woke up feeling refreshed. Pushed throughout. During the swim had some thoughts that could’ve turned into worry but I put them aside and was able to have them not affect me.
Lower leg exercises
Flossing
Glute exercises
6 mins swim
Drills
3 x (5 x 40s)
DWR to 45
Hip mobility
Drills
5 strides
Partner med ball
Stretch, roll, ice
Good workout this morning. I was pooped from all the travelling and went to bed super earlier and woke up feeling refreshed. Pushed throughout. During the swim had some thoughts that could’ve turned into worry but I put them aside and was able to have them not affect me.
Running 1:15:00 [3] 15.0 km (5:00 / km)
Nice run with Kayla from boulevard into Centennial. Got a little muddy at points but was a good run. We ended with some stretching.
Cycling 20:00 [3] 2.0 km (10:00 / km)
Monday Apr 29, 2019 #
Running 51:00 [3] 10.2 km (5:00 / km)
slept:6.5
Preact
15 WU
20 mins of 4:15 steady 45s surge
15 CD
Hip mobility
Strength
Stretch and roll
Good workout today. The conditions made it fun. I found myself up with beks and Ben at the start and started to worry but then told myself to go with it and not to overthink. I found that today went better and I was able to stay calm for longer. I also kept Ben in sight for the majority of the workout.
15 WU
20 mins of 4:15 steady 45s surge
15 CD
Hip mobility
Strength
Stretch and roll
Good workout today. The conditions made it fun. I found myself up with beks and Ben at the start and started to worry but then told myself to go with it and not to overthink. I found that today went better and I was able to stay calm for longer. I also kept Ben in sight for the majority of the workout.
Strength 15:00 [3]
2 x 10 deadlifts (45)
2 x 10/leg elevated glute bridge
2 x 10 bench press (27.5)
2 x elevated push-ups
2 x 10/leg elevated glute bridge
2 x 10 bench press (27.5)
2 x elevated push-ups
Sunday Apr 28, 2019 #
Running 1:34:00 [3] 18.8 km (5:00 / km)
slept:8.0
Preact
lunges (6)
90 min long run
30 HOH drills
Hip mobility
100 pushups
Stretch and roll
Today was a good run. I ran with Kip and Rebekkah and was outside my comfort zone for the majority of the run, but I stuck with it and in the end, it wasn't that bad. I was grateful for their company and pushing me through. At 40 pushups I noticed my watch hadn't started so I only have 1:55 for the final 60 pushups.
lunges (6)
90 min long run
30 HOH drills
Hip mobility
100 pushups
Stretch and roll
Today was a good run. I ran with Kip and Rebekkah and was outside my comfort zone for the majority of the run, but I stuck with it and in the end, it wasn't that bad. I was grateful for their company and pushing me through. At 40 pushups I noticed my watch hadn't started so I only have 1:55 for the final 60 pushups.