Training Log Archive: T-PainIn the 31 days ending Jan 31, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Jan 31, 2018 #
low impact training 1:30:00 [3]
- Pre act, roll, lower leg strengthening exercises, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mob, drills, med ball and bands, SR.
- Feeling a little stronger.
- Feeling a little stronger.
Shake out 30:00 [3] 6.67 km (4:30 / km)
- 15 min run, full active, stretch.
Tuesday Jan 30, 2018 #
Pool workout 1:30:00 [3]
- Pre act, roll, game, pool workout, hip mobility, drills, 2 strides, speed ladder, 1 stride, med ball strength, band exercises, stretch.
- Pool workout: 6 min swim, ABCs, intensity, deep water run.
- Intensity: 3 x 3 70s, with 15s recovery between reps and 50s between sets. one 15s interval after.
- There's always a little more left in the tank, I can always push a little harder.
- Pool workout: 6 min swim, ABCs, intensity, deep water run.
- Intensity: 3 x 3 70s, with 15s recovery between reps and 50s between sets. one 15s interval after.
- There's always a little more left in the tank, I can always push a little harder.
Shake out 30:00 [3]
- 30 min elliptical, stretch.
Monday Jan 29, 2018 #
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
- Pre act, roll, glut act, 20 min WU, 16 min steady-surge (4:15-0:45), 15 min CD, hip mob, PSSR.
- Decent workout, the footing was good so I felt quicker than usual. Hard Monday effort.
- Decent workout, the footing was good so I felt quicker than usual. Hard Monday effort.
Sunday Jan 28, 2018 #
Long Run 1:30:00 [3] 20.0 km (4:30 / km)
- Pre act, lunges, 90 min run, hip mob, strength Y, SR.
- Feeling pretty beat up, I was not running very quickly but it felt like the appropriate effort.
- I had knee, shin, and ankle pain.
- Feeling pretty beat up, I was not running very quickly but it felt like the appropriate effort.
- I had knee, shin, and ankle pain.
Saturday Jan 27, 2018 #
Intensity 1:30:00 [3] 20.0 km (4:30 / km)
- Pre act, roll, glut act, 30 min progression run, active WU, 200m at 1500m pace (37s), 3 x 4 200m (relay format), 15 min CD, hip mob, PSSR.
- The progession run felt like it started off too hard, but I finished strong with little to no pain in my knees, shins, and ankles.
- The intensity went really well, I felt very focused and worked on maintaining posture through the recovery periods.
- The progession run felt like it started off too hard, but I finished strong with little to no pain in my knees, shins, and ankles.
- The intensity went really well, I felt very focused and worked on maintaining posture through the recovery periods.
Friday Jan 26, 2018 #
Shake out 15:00 [3] 3.33 km (4:30 / km)
- 15 min shakeout, stretch.
Thursday Jan 25, 2018 #
low impact training 1:45:00 [3]
- Pre act, roll, lower leg strengthening exercises, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mob, drills, 2 strides, speed ladder, 1 stride, band exercises, med ball strength.
- My knee felt better so I could push harder on the strides.
- My knee felt better so I could push harder on the strides.
Shake out 1:00:00 [3] 13.33 km (4:30 / km)
- 30 min elliptical, 30 min run, stretch.
Wednesday Jan 24, 2018 #
Intensity 1:30:00 [3] 20.0 km (4:30 / km)
- Pre act, roll, glut act, 15 min WU, LU tempo loop (8:47), active WU, 200m at 1500 pace (37s), 3 accels, 3 x 5 200m aiming for 36s (working on recovery), 15 min CD, hip mob, PSSR.
- Tempo loop went really well.
- I didn't push the recovery enough during the workout so it was easier than it should have been.
- Tempo loop went really well.
- I didn't push the recovery enough during the workout so it was easier than it should have been.
Tuesday Jan 23, 2018 #
Pool workout 1:45:00 [3]
- Pre act, roll, game, pool workout, hip mobility, drills, 2 strides, speed ladder, 1 stride (knee pain, maybe avoid strides if pain persists), med ball strength, band exercises, stretch.
- Pool workout: 6 min swim, ABCs, intensity (4 x (60s, 45s, 30s, 15s) with 15s rest), deep water run.
- Didn't get in as deep as I wanted to in the pool, but I thought the focus was good.
- Pool workout: 6 min swim, ABCs, intensity (4 x (60s, 45s, 30s, 15s) with 15s rest), deep water run.
- Didn't get in as deep as I wanted to in the pool, but I thought the focus was good.
Shake out 1:00:00 [3] 13.33 km (4:30 / km)
30 min elliptical, 30 min run, stretch.
Monday Jan 22, 2018 #
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
- Pre act, 15 min WU, 6 x 4 min tempo with 1 min recovery, 15 min CD, hip mobility, PSSR.
- Good workout, I stayed with the pack for the first 2 intervals, fell off on the 3rd, but ran with Sam. We tried to catch up to Colin but he got away on the last interval.
- Good workout, I stayed with the pack for the first 2 intervals, fell off on the 3rd, but ran with Sam. We tried to catch up to Colin but he got away on the last interval.
Sunday Jan 21, 2018 #
Long Run 1:30:00 [3] 20.0 km (4:30 / km)
- Pre act, lunges, 90 min run, drills, hip mobility, strength Y, SR.
- Good pace, I was feeling beat up, but so was everyone else, so keeping up wasn't as difficult as usual. The last 15 min were quite a struggle.
- Good pace, I was feeling beat up, but so was everyone else, so keeping up wasn't as difficult as usual. The last 15 min were quite a struggle.
Saturday Jan 20, 2018 #
Race 1:00:00 [3]
- Pre act, 15 min WU, active WU, DMR (800m), 15 min CD, SR.
- The race today was better, I felt like I managed my pace better than yesterday, but the effort wasn't maxed out. Still not as fast as I would like.
- The race today was better, I felt like I managed my pace better than yesterday, but the effort wasn't maxed out. Still not as fast as I would like.
Friday Jan 19, 2018 #
Race 1:00:00 [3]
- Pre act, 15 min WU, active WU, mile (St Thomas Invite), 15 min jog, active, K, CD.
- I didn't hit the appropriate race effort for the mile. On the K I went out really hard and hit the wall. I got in deep early and tried to deal with it. Good experience, but not a great race.
- I didn't hit the appropriate race effort for the mile. On the K I went out really hard and hit the wall. I got in deep early and tried to deal with it. Good experience, but not a great race.
Thursday Jan 18, 2018 #
Shake out 30:00 [3]
- 15 min shakeout, full active, stretch.
Wednesday Jan 17, 2018 #
low impact training 2:00:00 [3]
- Pre act, roll, lower leg strengthening exercises, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mobility, drills, speed ladder, med ball strength, band exercises (diagonal pull), SR.
- Good workout, the barefoot run felt comfortably fast.
- Good workout, the barefoot run felt comfortably fast.
Tuesday Jan 16, 2018 #
Pool workout 1:45:00 [3]
- Pre act, roll, game, pool workout, hip mob, drills, 2 strides, speed ladder, 1 stride, med ball strength with different band exercises.
- Pool workout: 6 min swim, drills, 2:15 down to 15s with 15s rest (15s step down each interval), deep water run.
- Strong pool workout, I got in deep early. I think if I could apply my headspace for pool to other workouts I'd improve a lot.
- Pool workout: 6 min swim, drills, 2:15 down to 15s with 15s rest (15s step down each interval), deep water run.
- Strong pool workout, I got in deep early. I think if I could apply my headspace for pool to other workouts I'd improve a lot.
Pool workout 30:00 [3] 6.67 km (4:30 / km)
- 30 min run, stretch.
Monday Jan 15, 2018 #
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
- Pre act, roll, glut activation, 20 min WU, 20 min steady-surge (1:45-0:15), 20 min CD, hip mobility, PSSR.
- Not a great WO, my stomach hurt and my legs felt beat up (Monday effort was still hit). About 3 quarters through the intensity I started to feel stronger.
- The inconsistency of my workouts is getting pretty frustrating.
- Not a great WO, my stomach hurt and my legs felt beat up (Monday effort was still hit). About 3 quarters through the intensity I started to feel stronger.
- The inconsistency of my workouts is getting pretty frustrating.
Sunday Jan 14, 2018 #
Long Run 1:15:00 [3] 16.67 km (4:30 / km)
- Pre act, 4 lunges, 75 min run, hip mobility, basic strength, stretch, roll.
- My knee hurt but it was manageable. Good workout, but it felt a little harder than maybe it should be for a low week.
- My knee hurt but it was manageable. Good workout, but it felt a little harder than maybe it should be for a low week.
Saturday Jan 13, 2018 #
Race 1:00:00 [3]
- Roll, pre act, 15 min WU, active WU, 3000m run - LU vs the World (9:41), 15 min CD, stretch, roll.
- I didn't think I was aggressive enough during the race. I should have fought harder to stay with the pack. I finished feeling like I had more in the tank and I wasn't in as deep as I could have been.
- Considering it's my first indoor 3k, I'm not too disappointed, but I have a lot to work towards.
- I didn't think I was aggressive enough during the race. I should have fought harder to stay with the pack. I finished feeling like I had more in the tank and I wasn't in as deep as I could have been.
- Considering it's my first indoor 3k, I'm not too disappointed, but I have a lot to work towards.
Thursday Jan 11, 2018 #
low impact training 1:45:00 [3]
- Pre act, roll, 20 min barefoot run, 15 min elliptical, 15 min bike, hip mobility, 2 strides, speed ladder, 1 stride, med ball strength, roll.
- Still feeling a little off from yesterday's workout.
- My knee didn't feel good on the strides.
- Still feeling a little off from yesterday's workout.
- My knee didn't feel good on the strides.
Shake out 1:00:00 [3]
- 30 min elliptical, 30 min run, stretch.
Wednesday Jan 10, 2018 #
Intensity 1:30:00 [3] 20.0 km (4:30 / km)
- Pre act, 15 min WU, LU tempo loop, active WU, 200m at 1500 pace (39s), 5 accels, 5 x 800m with 2 min recovery, 15 min CD, hip mobility, PSSR.
- I felt pretty tired after the first two intervals, felt better as the workout went on, but then felt sick afterwards.
- I felt pretty tired after the first two intervals, felt better as the workout went on, but then felt sick afterwards.
Tuesday Jan 9, 2018 #
Pool workout 1:45:00 [3]
- Pre act, game, pool WO, hip mob, 2 strides, speed ladder, all out stride, med ball strength, stretch.
- Pool workout: 6 min swim, ABCs, 3 x 5 40s, with 20s recovery.
- Focus on getting the most out of strength.
- Pool workout: 6 min swim, ABCs, 3 x 5 40s, with 20s recovery.
- Focus on getting the most out of strength.
Shake out 1:00:00 [3]
30 min elliptical, 30 min run, stretch.
Monday Jan 8, 2018 #
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
- Pre act, roll, glute activation, 15 min WU, intensity, 15 min CD, hip mobility, PSSR.
- Intensity: 2 x (4, 3, 2, 1 min) with 2 min recovery between sets and after 4 min intervals, and 1 min recovery after reps.
- Good workout, I fell off the pack during the second 4 min interval. I felt like I was at Monday effort and that my legs weren't dragging.
- My knee hurt a little during the workout, but wasn't bad until the cool down.
- Intensity: 2 x (4, 3, 2, 1 min) with 2 min recovery between sets and after 4 min intervals, and 1 min recovery after reps.
- Good workout, I fell off the pack during the second 4 min interval. I felt like I was at Monday effort and that my legs weren't dragging.
- My knee hurt a little during the workout, but wasn't bad until the cool down.
Sunday Jan 7, 2018 #
Long Run 1:30:00 [3] 20.0 km (4:30 / km)
- Pre act, 5 lunges, 90 min run, hip mobility, strength Y, SR.
- The pace felt a little hard from the start, with the fresh snow it was challenging but manageable. Just before the half way point my ankles, stomach, left shoulder, and especially my right knee started to hurt. I fell off the pack a few times but was mostly able to catch back up. I fell off completely at around 70 min.
- Really tough workout mentally and physically... But the weather was pretty nice.
- The pace felt a little hard from the start, with the fresh snow it was challenging but manageable. Just before the half way point my ankles, stomach, left shoulder, and especially my right knee started to hurt. I fell off the pack a few times but was mostly able to catch back up. I fell off completely at around 70 min.
- Really tough workout mentally and physically... But the weather was pretty nice.
Saturday Jan 6, 2018 #
Intensity 2:00:00 [3] 26.67 mi (4:30 / mi)
- Pre act, 10-10-10 min progression run, active WU, 200m at 1500 pace (36s), strides, 3 x (400m, 300m, 200m), 15 min CD, PSSR.
- The progression run felt strong. The 400s, 300s, and 200s were challenging and I got in deep on the last 400. The remaining 300 and 200 were pretty slow. Good workout.
- The progression run felt strong. The 400s, 300s, and 200s were challenging and I got in deep on the last 400. The remaining 300 and 200 were pretty slow. Good workout.
Friday Jan 5, 2018 #
Off-day workout 1:00:00 [3] 13.33 km (4:30 / km)
- Pre act, 45 min run, hip mobility, drills, 5 strides, med ball strength, SR.
- My knee started to hurt near the end of the run.
- Med ball strength felt easier than usual.
- My knee started to hurt near the end of the run.
- Med ball strength felt easier than usual.
Wednesday Jan 3, 2018 #
Intensity 2:00:00 [3] 26.67 km (4:30 / km)
- Pre act, 15 min WU, 10 min tempo, active WU, 4 x 60 accels, 10 x 400 with 1 min recovery, 15 min CD, hip mob, PSSR.
- I didn't have a good idea of how fast a 400 should be. I think my effort level was too easy.
- I didn't have a good idea of how fast a 400 should be. I think my effort level was too easy.
Tuesday Jan 2, 2018 #
Pool workout 1:45:00 [3]
- Pre act, 6 min swim, drills, intensity, drills on the track, 5 strides, med ball, stretch, roll.
- Intensity: 2 x (4 x 90s) with 30s rest and 45s between sets.
- The intensity was quite tough.
- Intensity: 2 x (4 x 90s) with 30s rest and 45s between sets.
- The intensity was quite tough.
Shake out 40:00 [3] 8.89 km (4:30 / km)
- 40 min run, my knee was hurting pretty badly.
Monday Jan 1, 2018 #
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
- Pre act, 20 min WU, 20 min Steady-surge (3:30 - 0:30), 20 min CD, hip mob, PSSR
- My knee hurt pretty badly during CD, but felt decent during the workout.
- My knee hurt pretty badly during CD, but felt decent during the workout.