Wednesday 10/14
Afternoon:
Dynamic Warm Up
Run to Hill
Hills: (60, 1:46, 60, 1:45, 61, 65, 57, 57, 59, 61) 2:15 after short hills and 1:30 after long hills
Cool Down
notes: Felt really good, I felt like I truley did not pound myself into the ground.
Night:
3X3 Snatch @95lbs
5X5 Squat @185lbs
3X5 CGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
3X15 Hanging Knee Raises
15 Minute Sauna
3 Minute Ice Bath
Volume for Day: 7 Miles
Volume for Week: 19 Miles
Thursday 10/15
Afternoon:
Dynamic Warm Up
8 Badger Miles
6X100yd Strides with 60s recovery
15 Minute Deep Tissue on Glutes and Hams
15 Minute Sauna
2:30 Ice Bath
10 Minute Sauna
1 Minute Ice Bath
notes: Felt good, both knees where a bit tight in the cold.
Volume for Day: 8 Miles
Volume for Week: 27 Miles
Friday 10/16
Afternoon:
Badger Warm Up
4X1600m @(5:19, 5:24, 5:39, 5:33) with recoveries of (3:09, 1:32, 2:34)
Badger Cool Down
notes: We did today at the XC course in flats, I got less recovery than most because I started the repeats later. Overall I am satisfied but there is room for improvement.
Volume for Day: 8 Miles
Volume for Week: 35 Miles
Saturday 10/17
Afternoon:
10 Min Stationary Bike
Dynamic Warm Up
5X5 Squats @185lbs
3X5 CGRDL’s @135lbs
2X10 Physioball Hamstring Curls
2X12 Decline Sit Ups
2X12 Back Extensions
notes: Didn’t run today because I felt some tightness coming back in my knee. The weights went well, I need to do the physioball hamstring curls more as my form has gotten pretty bad since I used to do them.
Volume for Day: 0 Miles
Volume for Week: 35 Miles
Sunday 10/18
Afternoon:
Dynamic Warm Up
10 Badger Miles
notes: Good solid run, we hit a very decent pace on the run.
Volume for Day: 10 Miles
Volume for Week: 45 Miles
Monday 10/19
Afternoon:
Short Dynamic Warm Up
4 Mile Warm Up
7X200m @~27 with between 1:30 and 2:00 recovery
1 Mile Cool Down
1X3 Clean @95lbs
3X1 Clean @135lbs
5X5 Squat @185lbs
3X5 CGRDL’s @135lbs
12 Minute Sauna
Iced My Knee/Quad
notes: My warm up felt like crap today, but durring the 200’s they felt great. It was 60 degrees so our coach let us open it up a little bit but not too much.
Volume for Day: 6 Miles
Volume for Week: 6 Miles
Tuesday 10/20
Afternoon:
5 Minutes Stationary Bike
Dynamic Warm Up
Night:
15 Minute Deep Tissue on Glutes and Hams
Dynamic Warm Up
10X100m @15s with 60s recovery on field turf
Cool Down
Core
Notes: Took today as a low impact day to save the joints for tomorow.
Volume for Day: 3 Miles
Volume for Week: 9 Miles
Wednesday 10/21
Afternoon:
Dynamic Warm Up
Warm Up Miles
6X400m @74,75,73,72,72,72 with 30s recovery
Cool Down Jog
notes: Did 4’s with the distance group which is daunting if anyone knows how good Wisco distance is 
Weightroom:
3,3,3 Snatch @65lbs, 85lbs, 105lbs
5X5 Squats @185lbs
3X5 CGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
2X10 1 Leg Hamstring Bucks
2X10 Hanging Knee Raises
Volume for Day: 6 Miles
Volume for Week: 15 Miles
Thursday 10/22
Afternoon:
5 Badger Miles
15 Minute Deep Tissue on Hams and Glutes
30 Minute Sauna
Iced my quad/knee
notes: quad issue is still coming back on my runs making it very frustrating to train
Volume for Day: 5 Miles
Volume for Week: 20 Miles
Friday 10/23
Afternoon:
Dynamic Warm Up
6X100m EASY strides on field turf
15 Minute Sauna
3 Minute Ice Bath
notes: Didn’t want to even bother with the quad today so I just kept it real easy before the 5k tomorow.
Volume for Day: 0 Miles
Volume for Week: 20 Miles
Saturday 10/24
Afternoon:
3 Mile Warm Up
Drills
5km @18:03 (5:22, 5:44, 6:56)
notes: My knee felt great the first two miles and then it really started to hurt badly. It was probably the worst after the race where I had trouble walking over to the car, it was excrutiating.
Volume for Day: 7 Miles
Volume for Week: 27 Miles
Sunday 10/25
Afternoon:
Dynamic Warm Up
10X100m Barefoot Strides on Turf in 13-14 with 60s recovery
15 Minutes Stationary Bike
Core
notes: Kept it low impact even though I probably could have run today…
Volume for Day: 0 Miles
Volume for Week: 27 Miles
Monday 10/26
Afternoon:
Dynamic Warm Up
6X200m @~30s with 60-90s recovery on the field turf
5 Minutes
2X200m @30s with 90s recovery on field turf barefoot
3,3 Snatch @65lbs, 85lbs
1X Failed Snatch @135lbs
3X3 Snatch @135lbs
3X3 Squats @135lbs
3X3 CGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
3X12 Hanging Knee Raises
2X25 Toe Touches with 8lb Med Ball
10 Minute Sauna
10 Minute Sauna
3 Minute Ice Bath
notes: Did my first workout on the indoor field turf. The coaches have a 250m oval set up. Normally I wouldn’t take that break but I wanted to tryout the barefoot ones. My knee felt perfect the whole day which was great.
Volume for Day: 3 Miles
Volume for Week: 3 Miles
Tuesday 10/27
Afternoon:
Dynamic Warm Up
8X90m Strides on turf barefoot with 60s recovery
Cool Down
15 Minute Deep Tissue on Glutes and Calves
notes: Took another day easy even though my knee felt fine.
Volume for Day: 2 Miles
Volume for Week 5 Miles
Wednesday 10/28
Afternoon:
Dynamic Warm Up
8X150m @21s with 54s recovery on indoor track lane 6
3,3,3 Cleans @95lbs, 115lbs, 135lbs
3X3 Squats @135lbs
2X5 Good Mornings @95lbs
2X12 Reverse Hypers @50lbs
2X10 Hanging Knee Raises
10 Minute Sauna
3 Minute Ice Bath
notes: Felt really good today, it was kinda like a fast tempo.
Volume for Day: 2 Miles
Volume for Week: 7 Miles
Thursday 10/29
Afternoon:
10 Minutes Stationary Bike
Dynamic Warm Up
12X90m Strides @13s with 45s recovery on field turf barefoot
Core
10 Minute Sauna
3 Minute Ice Bath
12 Minute Sauna
notes: Felt good today
Volume for Day: 2 Miles
Volume for Week: 9 Miles
Friday 10/30
Afternoon:
Dynamic Warm Up
5X300m @47s with 1:36 recovery
3,1,1,1, Snatch@95lbs
3X3 Squats @135lbs
3X3 CGRDL’s @135lbs
2X10 BW Reverse Hypers
2X10 Crunch on Glute Ham
notes: I am a BA
Volume for Day: 2 Miles
Volume for Week: 11 Miles
Saturday 10/31
Afternoon:
6 Badger Miles
notes: First steady state run back, felt pretty good.
Volume for Day: 6 Miles
Volume for Week: 17 Miles
Sunday 11/1
Afternoon:
10 Minutes Stationary Bike
Dynamic Warm Up
5 Minutes Stationary Bike
4X100m Easy Strides
notes: Just a little something to get the blood flowing before I resume full training tomorow.
Volume for Day 1 Mile
Volume for Week: 18 Miles
Monday 11/2
Afternoon:
Dynamic Warm Up
10 Minute Run
7X200m @28s with ~60s recovery
10 Minute Cool Down
notes: First day back with the group full time.
Volume for Day: 5 Miles
Volume for Week: 5 Miles