High school training

Sat, Jun 20, 2020

Sat, 20 Jun 2020 06:00:00

Splits: 8:15, 7:38, 7:56, 7:45, 7:35, 7:12

**Ran faster than excepted but felt really great (my legs are a bit sore from yesterday)

Fri, Jun 19, 2020

Fri, 19 Jun 2020 06:00:00

Arms and Legs workout 2 **arms feeling better

Ran 5k course easy without watch+bleachers

Thu, Jun 18, 2020

Thu, 18 Jun 2020 06:00:00

Splits: 7:57, 7:34, 7:37, 7:23

15 mile bike ride at about 13 mph (didn't stay as consistent because of the hills)

Hips and glutes strength workout

**Legs a little sore but otherwise good (rolling and extra stretching)

Wed, Jun 17, 2020

Wed, 17 Jun 2020 06:00:00

Splits: 7:42, 7:32, 7:32, 7:18, 3:26 (1/2 mile)

Arms and Legs workout 1

**my arms were sore from yesterdays strength so I didn't finish all of it; really hot run today but still feeling great

Tue, Jun 16, 2020

Tue, 16 Jun 2020 06:00:00

Splits: 7:32, 7:31, 7:29, 7:16

chest and back strength workout

Wikipedia

Konstanze Klosterhalfen

Mon, Jun 15, 2020

Mon, 15 Jun 2020 06:00:00

1 Splits: 8:19, 7:50, 7:35, 7:20

Arms and Legs workout 2

2 Splits: 7:54, 8:06, 8:18, 7:23

***First day of practice, didn't except distance we ran so I ended up doing 8 but felt good at the end of the day

Sat, Jun 13, 2020

Sat, 13 Jun 2020 06:00:00

Splits: 8:02, 7:45, 7:37, 7:30, 6:55

*too fast but feeling good and ran consistent negative splits

Fri, Jun 12, 2020

Fri, 12 Jun 2020 06:00:00

Splits: 8:06, 7:54, 7:41, 7:30, 3:20 (1/2 mile)

50 min arms and legs 1.

(focused on running negative splits, felt really great!, thighs a little sore for whatever reason; stretching and rolling)

Thu, Jun 11, 2020

Thu, 11 Jun 2020 06:00:00

35 min swimming (relatively consistent)

45 min high resistance, slow eliptical w/ weights for form (3 miles)

(Switched Tues and Thurs. workouts:) ~35 min hips and glutes strength

Wed, Jun 10, 2020

Wed, 10 Jun 2020 06:00:00

Extremely humid and bike was in the sun as well

Splits: 7:30, 8:00, 7:41, 7:42

15 mile biking at 14.2 (a lot faster than normal despite the heat)

45 min arms and legs workout 2.

(really hard to get started on my run but I ended up running faster, the heat was more mentally challenging than physically)

Tue, Jun 09, 2020

Tue, 09 Jun 2020 06:00:00

Splits: 8:21, 8:08, 8:24, 8:01, 3:31 (1/2 mile)

25 min high intesity plyos

Mon, Jun 08, 2020

Mon, 08 Jun 2020 06:00:00

Splits: 8:24, 8:02, 8:11, 7:46

15 miles biking~ 13.5 mph (hilly area so tried to stay consistent in speed no matter what)

45 min arms and legs workout 1.

2 mile walk

Sun, Jun 07, 2020

Sun, 07 Jun 2020 06:00:00

Pretty sore from yesterday so i did a 3 mile walk

(also rolled, stretched, and elivated)

Sat, Jun 06, 2020

Sat, 06 Jun 2020 06:00:00

Really slow run today :) Splits: 8:59, 8:38, 7:16

12.1 miles biking at about 12.8 mph ( did it on a really hilly area so worked on standing and riding)

Fri, Jun 05, 2020

Fri, 05 Jun 2020 06:00:00

First day running!!

Splits: 8:19, 7:43, 8:09, 7:40

45 min weight training

(thighs are really sore and knees are a bit achy but other wise I felt great! stretching, iced, elivated, and roll a ton as well)

Thu, Jun 04, 2020

Thu, 04 Jun 2020 06:00:00

11.1 miles biking at about 13.6 mph average (working on staying at consistent speed again)

30 min easy eliptical with weights

20 min plyometrics

(did harder intensity plyos today but ankle felt amazing! forgot to wear brace all day but had no problems)

Wed, Jun 03, 2020

Wed, 03 Jun 2020 06:00:00

20 min high cardio workout

45 min fartlek workout (10 min warmup; 2 min fast, 3 min slow .x. 6; 5 min cooldown)- low resistance

45 min weights

Tue, Jun 02, 2020

Tue, 02 Jun 2020 06:00:00

10.4 mile bike ride (about 13.1 mph)-- 1 min standing with high resistance, 3 min down

40 min really easy eliptical with low weights to work on form (1.65 miles)

23 mins of plyometrics

^^ did hard intensity plyos but ankle felt really good suprisingly!

(extra icing and stretching)

Mon, Jun 01, 2020

Mon, 01 Jun 2020 06:00:00

20 min high cardio workout

45 min hard eliptical (interval resistance workout)

45 min weight training

(ankle feeling great today, taking 1 more week off to be cautious though)

Sat, May 30, 2020

Sat, 30 May 2020 06:00:00

15 min easy eliptical (1.1 miles)

17.3 miles biking (13.5 mph)--> worked on staying at a super consistent speed even with up and down hills

(stretched and ice bath)

Fri, May 29, 2020

Fri, 29 May 2020 06:00:00

Hard eliptical workout (10 min warmup, 30 min of 3 mins super fast w/ high resistacnce and 2 mins of tempo and low resistance, 5 min cooldown)

45 min weight training

1.25 mile walk --> ankle was a bit sore but focused on form and walking normal (shortened walk today)

Thu, May 28, 2020

Thu, 28 May 2020 06:00:00

4.39 miles biking (14.9 mph)

30 min high resistance eliptical workout (2.11 miles)

(funny enough, my ankle felt fine this more--must have just tweaked it weird... lots of stretching and rolling)

Wed, May 27, 2020

Wed, 27 May 2020 06:00:00

Splits: 7:56, 8:02, 7:45, 8:11

45 min weight training

(My ankle was a bit sore during the run but I pushed through it and at the end of my weight training it ended up being pretty tender, I'm going to take the rest of the week off; ice bath

Tue, May 26, 2020

Tue, 26 May 2020 06:00:00

10.4 miles biking (12.7 mph)

20 mins all out eliptical with medium resistance (1.4 miles)

(ankle feeling good walking around but I can definitely feel it from yesterday)

Mon, May 25, 2020

Mon, 25 May 2020 06:00:00

First run! Splits: 8:36, 8:02, 8:27, 7:48

40 min weights

(ankle was kind of tender during run but overall feeling great!)

Sat, May 23, 2020

Sat, 23 May 2020 06:00:00

14.3 miles biking(13.1 mph)

2.6 miles walking--> ankle felt great! no pain at all... planning on running monday!

Fri, May 22, 2020

Fri, 22 May 2020 06:00:00

Easy eliptical at high consistent resistance (2.5 miles), using light weights to isolate form

6.6 miles biking (13.9 mph)

45 min weight training

Thu, May 21, 2020

Thu, 21 May 2020 06:00:00

Eliptical interval workout (45 mins)

10 min pilates

(rolling and extra stretching)

Wed, May 20, 2020

Wed, 20 May 2020 06:00:00

2.3 miles on eliptical (hard cutdown workout)

10.7 miles biking (about 12.9 mph)

45 min weight training

1.5 mile bike ride --> ankle feeling good, walked slow and carefully working on stepping gently/evenly