Training Log Archive: T-PainIn the 7 days ending May 5, 2018:
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Saturday May 5, 2018 #
Race 1:15:00 [3] 16.67 km (4:30 / km)
Pre act
Roll
15 min WU
Active WU
5 km (16:50.37) - Hamline track meet
20 min CD
SR
Good race, I got competitive and passed people through the middle of the race. The time wasn't as quick as I'd hoped, but for my first 5k on track I'm not too disappointed. I need to get in deeper in the middle of the race.
Roll
15 min WU
Active WU
5 km (16:50.37) - Hamline track meet
20 min CD
SR
Good race, I got competitive and passed people through the middle of the race. The time wasn't as quick as I'd hoped, but for my first 5k on track I'm not too disappointed. I need to get in deeper in the middle of the race.
Shake out 15:00 [3] 3.33 km (4:30 / km)
Post race shake out, SR.
Friday May 4, 2018 #
Shake out 10:00 [3] 2.22 km (4:30 / km)
Pre race shake out.
Thursday May 3, 2018 #
Cross Train 50:00 [3] 5.0 km (10:00 / km)
Pre act
Lower leg strengthening exercises
Roll
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills
4 strides
Day 2 strength - RFE split squat: 30, 30; A-run; band push; ply push-ups; shoulder taps; front plank.
SRI
Lower leg strengthening exercises
Roll
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills
4 strides
Day 2 strength - RFE split squat: 30, 30; A-run; band push; ply push-ups; shoulder taps; front plank.
SRI
Wednesday May 2, 2018 #
Intensity 1:20:00 [3] 17.78 km (4:30 / km)
Who: D-Man, Connor, Louis
Where: LPH
Pre act
Roll
Glut act
15 min WU
LPH tempo loop
Active WU
2 x [3 x (400hard, 100easy, 200hard, 100easy, 200hard) with 90s between sets, about 5 min between first 3 sets and second]
15 min CD
Hip mobility
Hurdle mobility
PSSRI
Not a great workout for me. I fell off in the middle sets but based on my times for the last set I could have gotten more out. I felt pretty beat up but it's important that I do a better job pushing through the middle.
Where: LPH
Pre act
Roll
Glut act
15 min WU
LPH tempo loop
Active WU
2 x [3 x (400hard, 100easy, 200hard, 100easy, 200hard) with 90s between sets, about 5 min between first 3 sets and second]
15 min CD
Hip mobility
Hurdle mobility
PSSRI
Not a great workout for me. I fell off in the middle sets but based on my times for the last set I could have gotten more out. I felt pretty beat up but it's important that I do a better job pushing through the middle.
Tuesday May 1, 2018 #
Pool workout 45:00 [3] 4.5 km (10:00 / km)
Who: whole team
Pre act
Roll
Game
6 min swim
Drills
3 x (1 min, 2 min, 1 min) with 15s between reps and 45 s between sets
Deep water run
Hip mobility
Drills with HOH
5 strides - 2 x 75%, 2 x 85%, 1 x 95%
Hurdle mobility
SR
I felt slow during the workout, and the intensity wasn't at a good level until the last set.
Pre act
Roll
Game
6 min swim
Drills
3 x (1 min, 2 min, 1 min) with 15s between reps and 45 s between sets
Deep water run
Hip mobility
Drills with HOH
5 strides - 2 x 75%, 2 x 85%, 1 x 95%
Hurdle mobility
SR
I felt slow during the workout, and the intensity wasn't at a good level until the last set.
Shake out 30:00 [3] 6.67 km (4:30 / km)
run, ice.
Ankles really hurt.
Ankles really hurt.
Monday Apr 30, 2018 #
Intensity 1:00:00 [3] 13.33 km (4:30 / km)
Who: D-Man, Colin, Connor, Louis, Dylan
Where: LPH
Pre act
Glut act
15 WU
3 x 1 min at 15 k race effort with 1 min recovery between sets
2 min recovery
16 min tempo
2 min recovery
3 x 1 min at 15 k race effort with 1 min recovery between sets
15 min CD
Hip mobility
Day 1 strength - Deadlifts: 3 x 8 with 140; glut bridge: 3 x 10 with 25; DB bench press: 3 x 8 with 55; landmine press: 3 x 8 with 25; push ups with legs raised: 3 x 1/2 max (max: 29).
SRI
I went out too hard so my pace fell off after the first interval, same thing happened during tempo.
What I did well: Got in deep early and health with it.
What to work on: Pace better so I can practice faster running.
Where: LPH
Pre act
Glut act
15 WU
3 x 1 min at 15 k race effort with 1 min recovery between sets
2 min recovery
16 min tempo
2 min recovery
3 x 1 min at 15 k race effort with 1 min recovery between sets
15 min CD
Hip mobility
Day 1 strength - Deadlifts: 3 x 8 with 140; glut bridge: 3 x 10 with 25; DB bench press: 3 x 8 with 55; landmine press: 3 x 8 with 25; push ups with legs raised: 3 x 1/2 max (max: 29).
SRI
I went out too hard so my pace fell off after the first interval, same thing happened during tempo.
What I did well: Got in deep early and health with it.
What to work on: Pace better so I can practice faster running.
Sunday Apr 29, 2018 #
Long Run 1:15:00 [3] 16.67 km (4:30 / km)
Who: D-Man, Connor, Colin, Louis
Where: Field house
Pre act
Lunges
Roll
75 min run
Drills
Hip mobility
Basic strength
SRI
Pretty beat up but still running well.
Where: Field house
Pre act
Lunges
Roll
75 min run
Drills
Hip mobility
Basic strength
SRI
Pretty beat up but still running well.