Training Log Archive: cgmacintIn the 7 days ending Jan 13, 2018:
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Saturday Jan 13, 2018 #
10 AM
Track Race 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Victory 2 Track Spike
Preactive
15min WU
Active WU
3000m race (9:10)
15min CD
SR
Ice
Good start to the season. The race definitely wasn't at my full effort or potential. First km was good, but I fell off my pace in the middle km as I didn't want to overdo it in. Although turns out I had way more to give and will go out much harder next time. After the race however my foot really started to hurt to the point I could barely walk on it. Swelled up quite a bit so I just tried to ice it as much as possible.
15min WU
Active WU
3000m race (9:10)
15min CD
SR
Ice
Good start to the season. The race definitely wasn't at my full effort or potential. First km was good, but I fell off my pace in the middle km as I didn't want to overdo it in. Although turns out I had way more to give and will go out much harder next time. After the race however my foot really started to hurt to the point I could barely walk on it. Swelled up quite a bit so I just tried to ice it as much as possible.
Thursday Jan 11, 2018 #
9 AM
Run 35:00 [3] 7.78 km (4:30 / km)
Preactive + Roll
35min run
Hip mob
2 strides
speed ladder
1 stride
Med ball + Bands
SR
Ice
Good run today, did it later in the day (my bad guys, sorry) but just focused on the rhythm of my stride and keeping my breathing steady. Strides felt good and I'm starting to like speed ladder. Working on lower leg stuff with Jo later.
35min run
Hip mob
2 strides
speed ladder
1 stride
Med ball + Bands
SR
Ice
Good run today, did it later in the day (my bad guys, sorry) but just focused on the rhythm of my stride and keeping my breathing steady. Strides felt good and I'm starting to like speed ladder. Working on lower leg stuff with Jo later.
Wednesday Jan 10, 2018 #
4 PM
Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Zoom LT3 (track flat)
Preactive + Roll
Glute activation
15min WU
Tempo Loop (8:19, (pb))
Full active
5 accels
5x 800m (first two at 3k effort, roll it down to Wednesday effort, switch to spikes for last rep)
8:24 down to 8:16
15min CD
Hip mob
PSSR
Ice
Really good workout today. Hit a great Wednesday effort I'd say. Was feeling good during WU so went for it on tempo. Ran with Derek and Louis for tempo and went through in a new personal best of 8:19 so that's cool. Was feeling good on active and accels. Workout started off strong, felt like I was gliding through the first two reps. Last three reps were just about reaching that Wednesday effort, maybe could have pushed a bit harder on the third but it worked out depsite. Ran the last rep kind of solo, and just pushed to the correct effort and walked away with a great workout. Last big effort before LU vs the World so looking forward to it!
Glute activation
15min WU
Tempo Loop (8:19, (pb))
Full active
5 accels
5x 800m (first two at 3k effort, roll it down to Wednesday effort, switch to spikes for last rep)
8:24 down to 8:16
15min CD
Hip mob
PSSR
Ice
Really good workout today. Hit a great Wednesday effort I'd say. Was feeling good during WU so went for it on tempo. Ran with Derek and Louis for tempo and went through in a new personal best of 8:19 so that's cool. Was feeling good on active and accels. Workout started off strong, felt like I was gliding through the first two reps. Last three reps were just about reaching that Wednesday effort, maybe could have pushed a bit harder on the third but it worked out depsite. Ran the last rep kind of solo, and just pushed to the correct effort and walked away with a great workout. Last big effort before LU vs the World so looking forward to it!
Tuesday Jan 9, 2018 #
6 AM
Pool Workout 50:00 [3] 8.33 km (6:00 / km)
Preactive + Roll
Handball
Pool Workout (#1)
Hip mob
Drills
2 strides 75 85
Speed ladder
1 stride 95
Med ball
Band work
SR
ICE
Really good pool workout today, focused on deliberate practice, I was happy with the choice of pool workout with a 3k on tap for saturday as the workout mimics a 3k. Saw myself through each km of the race all the way to the finish line. HR was up there.
Handball
Pool Workout (#1)
Hip mob
Drills
2 strides 75 85
Speed ladder
1 stride 95
Med ball
Band work
SR
ICE
Really good pool workout today, focused on deliberate practice, I was happy with the choice of pool workout with a 3k on tap for saturday as the workout mimics a 3k. Saw myself through each km of the race all the way to the finish line. HR was up there.
Monday Jan 8, 2018 #
4 PM
Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Roll
Glute Activation
15min WU
2 sets of 4321 (2min rec. after 4min, 1min rec. after other reps, 2min rec. after set)
15min CD
Hip mob
PSSR
Really good session today. Worked with Louis the whole time. I started the workout really strong and tried to shock myself and the rest of the guys. Finished the first set still feeling pretty strong and just worked through the second set. Louis really helped keep the pace honest in the last few reps and I'd say we hit a perfect Monday effort as a result.
I tried really hard to focus on getting a strong push off on each stride, this is something I often forget or ignore. This made a faster pace feel much more efficient and is something I'm going to focus on in order to force it into habit.
Glute Activation
15min WU
2 sets of 4321 (2min rec. after 4min, 1min rec. after other reps, 2min rec. after set)
15min CD
Hip mob
PSSR
Really good session today. Worked with Louis the whole time. I started the workout really strong and tried to shock myself and the rest of the guys. Finished the first set still feeling pretty strong and just worked through the second set. Louis really helped keep the pace honest in the last few reps and I'd say we hit a perfect Monday effort as a result.
I tried really hard to focus on getting a strong push off on each stride, this is something I often forget or ignore. This made a faster pace feel much more efficient and is something I'm going to focus on in order to force it into habit.
Sunday Jan 7, 2018 #
9 AM
Run 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer
Preactive + Lunges
105min LR
Hip mob
Strength Y
SR
Ice
Really good LR today, probably the most consistent effort yet. Ran with the guys for their whole run then finished mine down the road that leads to Cascades. we were moving real well especially when we got on the dirt road, you could really feel the aerobic system working when the footing was good. In the trails though it felt like non-stop uphill running which was "awesome". Gonna make sure my LR's are this focused and improvement driven from now on.
105min LR
Hip mob
Strength Y
SR
Ice
Really good LR today, probably the most consistent effort yet. Ran with the guys for their whole run then finished mine down the road that leads to Cascades. we were moving real well especially when we got on the dirt road, you could really feel the aerobic system working when the footing was good. In the trails though it felt like non-stop uphill running which was "awesome". Gonna make sure my LR's are this focused and improvement driven from now on.