Training Log Archive: T-Pain

- Pre act, 15 min warm up with ~2 km tempo, race warm up/pre act, ~2 km at race pace, 2 x 4 ~300m intervals (with approximately equal rest between intervals and 10 min rest between sets), ~1 km all out, 10 min cool down barefoot (shuffle), 10 min cool down with shoes (better running form), finished with hip mobility, push and sit, stretch, roll.
- Good effort, I felt pretty slow, but I'm happy with how the workout went.

- 15 min easy run.

- Pre act, lower leg strengthening exercises, 15 min run, 15 min elliptical, 15 min bike, drills, strides, strength Y, roll.
- For drills, keep heels away from the ground.

- Easy run

- Pre act, roll and glute activation, 15 min warm up, intensity (2.5 of the outside loop at LPH), cool down, push and sit, stretch, roll.
- Not a great workout, I found it really hard to pick up my pace until the last half loop, which was way too fast.
- Next time I'm going to go out harder than I normally would for a Monday or Wednesday workout to make sure I stay with the group.

- Pre act, game, pool workout (warm up, ABCs, 2 sets of 90s, 75s, 60s, 45s, 15s, deep water run), hip mobility, drills, strides (75% x 2, 85% x 3, all out x 1), strength Y.
- The intensity went quite well, the last three intervals I felt like I was getting in deep.

- Easy 35 min run, afterwards I stretched and took a dip in the ice bath

- Pre act, 15 min warm up, 20 min steady-surge (3:30 steady, 0:30 surge), 15 min cool down with 2 uphill strides. Finished with hip mobility, push and sit, stretch, and roll.
- I fell behind the group fairly quickly.
- I think I did a better job balancing the steady and the surge (previously the surge was too fast and the steady was too slow)

- Pre act, lunges, 75 min run, drills, hip mobility, strength Y, stretch, roll.
- I had sluggish legs but still felt energetic.