Training Log Archive: therunningpaigeIn the 7 days ending May 18, 2019:
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Saturday May 18, 2019 #
Running 43:00 [3] 8.6 km (5:00 / km)
slept:8.0
Preact with balance
Calf raises
Glute activation
15WU
2 tempo loops (9:00)
19 CD
Hip mobility
Sit and push
Stretch, roll, ice after hike
My legs felt a bit tired today, but it was nice to get them rolling. Looking forward to the 10 mile and doing some r&r between now and then. Can feel he work from the previous month or so. For some reason I was nervous for the tempo... but once I started things were good.
Calf raises
Glute activation
15WU
2 tempo loops (9:00)
19 CD
Hip mobility
Sit and push
Stretch, roll, ice after hike
My legs felt a bit tired today, but it was nice to get them rolling. Looking forward to the 10 mile and doing some r&r between now and then. Can feel he work from the previous month or so. For some reason I was nervous for the tempo... but once I started things were good.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Hiking 1:00:00 [3]
Went to kakabeka with Macy and did the little falls hike.
Friday May 17, 2019 #
Running 1:15:00 [3] 15.0 km (5:00 / km)
slept:8.0
Nice run with Kayla at centennial. Ran a few of the good hills. Ended with core and stretching.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Thursday May 16, 2019 #
Running 1:06:00 [3] 13.2 km (5:00 / km)
slept:8.0
Nice run from the track shack. Ran over to boulevard and around the trails and back. Ran through some neighbourhoods on the way back and enjoyed looking at all the houses. Ended with hip mobility, stretching and a nice hot breakie.
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
45 DWR after work.
Cycling 30:00 [3] 3.0 km (10:00 / km)
Biking round town
Strength 15:00 [3]
2 x 10 step ups (20)
2 x 10s A-run
2 x pull-ups (11,12)
Did this right after work. My left leg feels a tad weaker than the right.
2 x 10s A-run
2 x pull-ups (11,12)
Did this right after work. My left leg feels a tad weaker than the right.
Wednesday May 15, 2019 #
Running 21:00 [3] 4.2 km (5:00 / km)
slept:8.5
Woke up this morning and my right inner ankle was sore like a sprain. I spent some time icing, rolling, and stretching before my shakeout and things felt better and the shakeout went well. I will ice throughout the day today too.
Cycling 40:00 [3] 4.0 km (10:00 / km)
Running 1:10:00 [3] 14.0 km (5:00 / km)
Preact
16 WU
full active
Strides
3km race (11:10?)
31 CD
Hip mobility
Sit and push
Stretch and roll
Today was alright. I was pretty tired from the day and not super excited to race, but I told myself that it’s days like these where you get better. It was nice to get to the track beforehand and just relax and work out some kinks. The race went well and I felt like I did an okay job at pushing. I think I could’ve been a bit tougher and more brave through the middle when there was no one around, but I didn’t find that I was saving up something for the end like I’ve done in the past. I am moving in the right direction. I need to keep up the consistent training, emotional consistency, and lose some weight. Need to remind myself everyday of what I’m after. Not the best race, but a good start.
16 WU
full active
Strides
3km race (11:10?)
31 CD
Hip mobility
Sit and push
Stretch and roll
Today was alright. I was pretty tired from the day and not super excited to race, but I told myself that it’s days like these where you get better. It was nice to get to the track beforehand and just relax and work out some kinks. The race went well and I felt like I did an okay job at pushing. I think I could’ve been a bit tougher and more brave through the middle when there was no one around, but I didn’t find that I was saving up something for the end like I’ve done in the past. I am moving in the right direction. I need to keep up the consistent training, emotional consistency, and lose some weight. Need to remind myself everyday of what I’m after. Not the best race, but a good start.
Tuesday May 14, 2019 #
Running 15:00 [3] 3.0 km (5:00 / km)
slept:8.0
Preact with balance
Glute and calf exercises
Flossing
15 BF run
15 bike
15 elliptical
Hip mobility
Drills
K drill
3 strides
Partner med ball
6 mins core
Stretch, roll, ice
Good run this morning, worked up a sweat with the cross training. For the K drill need to work on clearing the opposite knee. I’m commuting to practicing 10/s everyday.
Glute and calf exercises
Flossing
15 BF run
15 bike
15 elliptical
Hip mobility
Drills
K drill
3 strides
Partner med ball
6 mins core
Stretch, roll, ice
Good run this morning, worked up a sweat with the cross training. For the K drill need to work on clearing the opposite knee. I’m commuting to practicing 10/s everyday.
Elliptical 15:00 [3] 1.5 km (10:00 / km)
Cycling 15:00 [3] 1.5 km (10:00 / km)
Running 1:00:00 [3] 12.0 km (5:00 / km)
Ran around the turf until Beks got up and then we decided to continue indoors and hen I decided to do the whole run indoors. Good conversations. Was happy to work on the foot strength with the barefoot. Ended with hip mobility and a hip stretch before going back to soil central.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Monday May 13, 2019 #
Running 24:00 [3] 4.8 km (5:00 / km)
slept:8.5
My legs felt a little tired and flat this morning. Finished with hip mobility and stretching
Running 1:01:00 [3] 12.2 km (5:00 / km)
Preact
Lower legs and balance
Glute activation
15 WU
2 x 3’ hard with 2’ recovery
10’ tempo
2 x 3’ hard with 2’ recovery
16 CD
Hip mobility
Strength
6 min core
Stretch, roll, and ice
Good workout today. I decided to run with the guys for warmup which had me grinding from the start. I was starting to overthink but then decided to just run. Did some cat and mouse with Noah and josh at the start and will at the end. Pushed when it got hard, but I think I could’ve played with pushing harder on the short stuff to push my limit even further, but all in all happy with the effort.
Lower legs and balance
Glute activation
15 WU
2 x 3’ hard with 2’ recovery
10’ tempo
2 x 3’ hard with 2’ recovery
16 CD
Hip mobility
Strength
6 min core
Stretch, roll, and ice
Good workout today. I decided to run with the guys for warmup which had me grinding from the start. I was starting to overthink but then decided to just run. Did some cat and mouse with Noah and josh at the start and will at the end. Pushed when it got hard, but I think I could’ve played with pushing harder on the short stuff to push my limit even further, but all in all happy with the effort.
Cycling 10:00 [3] 1.0 km (10:00 / km)
Strength 15:00 [3]
2 x 10 goblet squats (40)
2 x 10/leg standing lunge
2 x 10 reverse push-up
2 x 8/s shoulder taps
2 x push-ups (34, 38)
Good strength today found all exercises challenging.
2 x 10/leg standing lunge
2 x 10 reverse push-up
2 x 8/s shoulder taps
2 x push-ups (34, 38)
Good strength today found all exercises challenging.
Sunday May 12, 2019 #
Running 1:17:00 [3] 15.4 km (5:00 / km)
slept:9.0
Preact with lunges
75 min run
20 HOH drills
Hip mobility
Basic strength
Stretch and roll
Good run today. Felt a little tired today and legs were a bit flat, but still got some good work done. Did some hills and forgot about how much they make you better.
75 min run
20 HOH drills
Hip mobility
Basic strength
Stretch and roll
Good run today. Felt a little tired today and legs were a bit flat, but still got some good work done. Did some hills and forgot about how much they make you better.