Location: Hinsdale, IL | Athletes: 28
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Oct. 1, 2023, 4:31 p.m.
Elliptical Workout 10 min warm-up, 1234554321 with 1 min rest, 5 min cooldown
Sept. 30, 2023, 9:07 p.m.
Waterfall workout tempo fast today. Felt really good. Ran Light and free. Ran my 3 mile pr in the last three miles of the 6 mile workout. Funny how that works.
Sept. 30, 2023, 7:41 p.m.
tempo fast at waterfall - could have pushed myself harder on mile 3 but overall not awful, last time I didn't even complete the workout so that's something
Sept. 30, 2023, 7:16 p.m.
Tempo fast workout at waterfall. Didn’t have a very good workout today. Need to stay more disciplined with stretching and rolling out so I’m not sore going into the workout.
Sept. 30, 2023, 3:54 p.m.
Lifting Summary (August 2022-September 29 2023) 128 hours, 38 minutes
Sept. 30, 2023, 3:39 p.m.
Tempo fast at waterfall - another productive workout. Only got splits for the first 2 miles (6:00 and 5:52) but I think I got faster. Total time was 35:53. Big improvement over the last time we did this workout, felt great.
Sept. 30, 2023, 3:32 p.m.
Bike work out today. 10 minute warm up. 30 minutes hard alternating from hard to medium hard ever 5. 10 minute cool down
Sept. 30, 2023, 3:26 p.m.
Workout at waterfall Was feeling pretty good today 2 mile warm up 6 mile tempo mile then fast mile 10 minute cooldown I’m pretty sure I did a lot better then last time we did the workout especially since last time I only did 4 miles total was alone for most of the run but even so I think I did good pushing myself wasn’t really looking at splits but at the 3 mile I was around 19:40 which is only 50 seconds slower then my XC pr which is nice. Also for the total time it was around 40 so I kept it pretty consistent probably should have pushed a bit more on the second half but overall not bad.
Sept. 30, 2023, 3:19 p.m.
3/3 workouts ALL at Waterfall executed pretty decently this week for me. I’m really proud of today because I pushed myself to get in an uncomfortable situation and made sure to not give in when things got rough. Overall as a team though we did great I’d say also, proud of everyone for trying their best and I think it’s gonna help us going into Twilight a bunch. Finishing time was 34:28 which I believe was 5:53, 11:31, 17:21, 23:05 & 34:28 for the last two, as the splits, can do the math, but I did the workout pretty correctly, but I’m more proud of the fact I got faster in the second half despite being worried I couldn’t after the first half. I think what really helped me was stretching and striding out fully before starting the workout, we got a proper warmup, rather than just 15 min warmup and then a workout.
Sept. 30, 2023, 3:16 p.m.
Tempo Fast today. Very good effort, went 5:27.6, 5:14.6, 5:39.7, 5:08.7, 5:27.3, 5:01.7, for a total time of 31:59.
Sept. 30, 2023, 2:32 p.m.
Run felt good, the third mile was a little rough but I was able to push it back to be faster for the last mile. Ran mostly with anand and we pushed each other during the last mile. Finally a decent workout to help me get faster for the rest of the season. Soreness felt normal, nothing super painful or hurting. Ended up not needing to get the car home by 9:15 so I was able to go to golden basket with everyone which was nice. Nice job to everyone followed the three words for day during the workout. Times were 6:30 - 7:00 - 7:15 - 6:15 —> 27 minutes
Sept. 30, 2023, 2:27 p.m.
Tempo fast. 5:36, 5:33, 5:48 5:43, 5:46, 5:20 for 33:48. 16:59 first 3, 16:49 for the last 3. 1:10 improvement from the summer, team had a good workout and I think we’re moving in the right direction heading into a really important month. Golden basket with the boys after.
Sept. 30, 2023, 12:44 p.m.
Outdoor Run 4 mile tempo at Waterfall, legs were hurting a bit from yesterday, definitely should have gone slower for recovery. I’ll keep that in mind for next time and hopefully I can improve my workout times. Splits were 6:30, 7:21, 7:11, and 7:14. Overall a C+
Sept. 29, 2023, 11:41 p.m.
Robbins silly silent run then Stough ish add on + built in strides. Bands afterwards too.
Sept. 29, 2023, 11:35 p.m.
Good run today with built in strides at the end and bands
Sept. 29, 2023, 11:12 p.m.
Quiet run was interesting. Felt a little sore but that’s fine, I am going to try and do as much of the workout as I can tomorrow.
