Training Log Archive: ClaireThompsonIn the 7 days ending Feb 10, 2019:
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Sunday Feb 10, 2019 #
Run (Road) 1:50:00 [3] 11.0 mi (10:00 / mi) +100m 9:44 / mi
Gravel rd run at -24C to -28C, full sun bluebird
2mile ez warm-up
3x3mile run at 7-8speed - held around 6.4 down road & 5.5 back up. 29:47/31:29/33:10
Total slog in lots of cloths & wet goggles/buff on face
2mile ez warm-up
3x3mile run at 7-8speed - held around 6.4 down road & 5.5 back up. 29:47/31:29/33:10
Total slog in lots of cloths & wet goggles/buff on face
Saturday Feb 9, 2019 #
Run (Treadmill ) 1:06:30 [3] 7.0 mi (9:30 / mi) +200m 8:44 / mi
Comfortable 6.5, 2-incline
Legs 2:00:00 [3]
Death to Legs. 1000x. Light endurance
-4x50 high step up w/ 12 lbs/side
-4x50 box jump (10 low continuous/10high alt) (good!)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 high incl 70lbs)
-4x50 glut ext 20lbs
**feeling so much stronger =) body is getting with it & light 1st wk w/ Nick helps.
-4x50 high step up w/ 12 lbs/side
-4x50 box jump (10 low continuous/10high alt) (good!)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 high incl 70lbs)
-4x50 glut ext 20lbs
**feeling so much stronger =) body is getting with it & light 1st wk w/ Nick helps.
Friday Feb 8, 2019 #
Run (Treadmill ) 36:00 [3] 3.5 mi (10:17 / mi)
Easy 1mile warm-up, 2.5mile after weights. Good - felt gluey then warmed into it.
Weights 40:00 [3]
BUTTT WORKOUT!
Warm up:
Glute Bridge 2x10
Hip Airplanes 2x5 (clean on each leg) -my balance SUCKS!
Side lying hip abductions 2x10
Main lifts:
3x15 Hip Thrusts @ RPE 4-5 range - 25lbs
3x18 high feet leg press @ RPE 4-5 - 140lbs
3x15 Romanian Deadlifts @ RPE 4-5 - 65lbs
3x15 Back squats @ RPE 4-5 - 95lbs
Core finisher, 2x/side - 35lbs
10x low to high chop
10x high to low chop
10x palloff press
Warm up:
Glute Bridge 2x10
Hip Airplanes 2x5 (clean on each leg) -my balance SUCKS!
Side lying hip abductions 2x10
Main lifts:
3x15 Hip Thrusts @ RPE 4-5 range - 25lbs
3x18 high feet leg press @ RPE 4-5 - 140lbs
3x15 Romanian Deadlifts @ RPE 4-5 - 65lbs
3x15 Back squats @ RPE 4-5 - 95lbs
Core finisher, 2x/side - 35lbs
10x low to high chop
10x high to low chop
10x palloff press
Thursday Feb 7, 2019 #
Swimming 1:15:00 [3] 2.8 km (26:47 / km)
Warm-up: 200fr/100 IM drill/100skull/200kick
4x 200 kick w/ fins on 3:00 (fast/hard, held 2:35-2:45)
3x100 (IM, Free, IM) on 1:50
6x50 Free w/fins + paddles on :50 (200 pace strong, held :32-:35)
6x25 Free on :30 (held :15-:17)
100 ez
6x25 Free on :30 (held :17)
6x50 Free w/fins + paddles on :50 (200 pace strong, held :35)
100ez
Deck routine: 3x30sec plank, 3x20 hips circles (both sides), 3x45 sec bridge hold, 3x50 bicycle crunches
4x 200 kick w/ fins on 3:00 (fast/hard, held 2:35-2:45)
3x100 (IM, Free, IM) on 1:50
6x50 Free w/fins + paddles on :50 (200 pace strong, held :32-:35)
6x25 Free on :30 (held :15-:17)
100 ez
6x25 Free on :30 (held :17)
6x50 Free w/fins + paddles on :50 (200 pace strong, held :35)
100ez
Deck routine: 3x30sec plank, 3x20 hips circles (both sides), 3x45 sec bridge hold, 3x50 bicycle crunches
Run (Treadmill ) 1:00:00 [3] 4.5 mi (13:20 / mi) +400m 10:27 / mi
10min Glut activation (3x10 per)
-prone hip ext/pigeon pose hip ext, single leg kickback
30 min warm-up jog
8x 40sec hard 7.0 run + 12incline, 20sec rest
(Super tired. This was hard. Am swim took me down)
10min easy jog
-prone hip ext/pigeon pose hip ext, single leg kickback
30 min warm-up jog
8x 40sec hard 7.0 run + 12incline, 20sec rest
(Super tired. This was hard. Am swim took me down)
10min easy jog
Wednesday Feb 6, 2019 #
Run (Pavement ) 1:05:45 [3] 11.4 km (5:46 / km) +91m 5:33 / km
First Nicademous workout!
Pavement run @ home. -18c & full sun. Fucking cold! But gorgeous sun & nice to be out. Felt as good as possible. Held strong consistent pace. Happy =)
Pavement run @ home. -18c & full sun. Fucking cold! But gorgeous sun & nice to be out. Felt as good as possible. Held strong consistent pace. Happy =)
Tuesday Feb 5, 2019 #
Swimming 1:15:00 [3] 2.2 mi (34:05 / mi)
600 s.k warm-up, 4x25 fast free, 4x50 holding 40sec
500 timed swim : 6:58 (good!!)
300 ez
4x25 UW kick w/fins
4x25 fast free fins + paddles
4x25 UW kick dolphin w/fins
4x25 fast free fins + paddles
100 ez
Deck routine 3x
Plank/Hip Circles/Bridge/Bicycle Sit-ups
500 timed swim : 6:58 (good!!)
300 ez
4x25 UW kick w/fins
4x25 fast free fins + paddles
4x25 UW kick dolphin w/fins
4x25 fast free fins + paddles
100 ez
Deck routine 3x
Plank/Hip Circles/Bridge/Bicycle Sit-ups
Run (Treadmill ) 42:00 [3] 4.3 mi (9:46 / mi)
Warm-up 20min up-to 6.4
10 x 40/20 8.2, incl 3
12 ez run bk upto 6.4
10 x 40/20 8.2, incl 3
12 ez run bk upto 6.4