Coach G
Oct. 21, 2024, 3:30 p.m. • Run
0.0 mi mi 20:00
Easy shakeout run. Legs tired and heavy from long run. Lower legs, hamstrings, and adductors.
Coach G
Joined: June 16, 2024, 7:04 p.m.
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Oct. 21, 2024, 3:30 p.m. • Run
Easy shakeout run. Legs tired and heavy from long run. Lower legs, hamstrings, and adductors.
Oct. 20, 2024, 12:15 p.m. • Run
Hilly Long Progression Run. Trail to road. 60 min. Easy. 40 min. Moderate. 10 min. Hard. 2 min. Easy. 1100 ft. Of climbing. Stretch!
Oct. 18, 2024, 4 p.m. • Run
10 min. Warm-up: jog, skips, drills. 2 x 20m Accels. 2 x 40m Accels. 4 x 100m Stride / 100m jog
Oct. 15, 2024, 2:30 p.m. • Strength
Warm-up: Barbell Complex 3 x 3 Reps: DB Snatch w/ 40 lbs. 3 x 3 reps: Push / Pull / Legs OHP: 45 lbs. Pull-ups: 3 x 5 reps Front Squat: 95 lbs. General Strength: 2 x 8 reps Leg-curls & Hip-Flexor Machine
Oct. 13, 2024, 12:15 p.m. • Run
Moderate endurance run. Flat terrain: 600 ft. Climbing Fuel: 75-90g. Carbs Per hour. 0 min. - 1 gel 30 min. - 1 chew 60 min. - 1 gel 90 min. - 1 chew 30 oz. Water w/ electrolytes
Oct. 11, 2024, 3:50 p.m. • Run
Easy run. Hamstrings tight from track intervals.
Oct. 10, 2024, 3:15 p.m. • Run
10 min. Warm-up. 4 x 400m On / Off (2min. recovery jog) 80,82,81,81 Easy cool down & stretch
Oct. 8, 2024, 5:15 p.m. • Strength
Push/Pull/Legs: OHP: 5 x 3 reps w/ 40 lbs. DB Pull-up: 5 x 5 reps Leg Press: 5 x 5 reps ascending ladder: 110, 130, 150, 170, 190
Oct. 7, 2024, 3:30 p.m. • Run
Easy Shakeout & strides: 4 x 20 sec. Quads sore from yesterdays hilly long run. Left knee a little wonky.
Oct. 6, 2024, 11:45 a.m. • Run
Endurance run on mixed terrain. 1300 ft. Climbing. 16 oz. Water w/ 30g. Carb Electrolyte mix. (120 cal.) 1 gel at 40 min. (120 cal. / 30g. Carb) 1 chew at 80 min. (120 cal./ 30g. Carb) Right hip flexor tight. Future fuel plan: Aim for 360 cal. / 90g. Carb per hour. 1 gel or chew every 30 min. 16 oz. Bottle w/mix every hour.
Oct. 4, 2024, 1:45 p.m. • Run
15 min. Easy warmup. Plus strides. 2 mile uptempo: 12:45. (6:20 pace) 10 min. Easy cool down.
Distance
66.5 mi
Time
17:37:09