Eric Fernandez

"The fun has begun, but it’s no joke."

- Megatron

Personal Bests

  • Mile – 4:03.71 (2015)
  • 3,000m – 7:59.30 (2011)
  • 5,000m – 13:53.48 (2011)
  • 10,000m – 28:37.23 (2015)
  • Marathon – 2:14:09 (2016)
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Eric's Training Log

Week of 4/24/2017 - 4/30/2017

Tuesday, April 25, 2017
Run - Lactate Threshold - 8 x 800 + 8 x 100
Camp Verde. 8 x 800 in 2:22 with 1min rest. Finish with 8 x 100 with 45 sec rest. 4 at 16, 2 at 15, 2 at 14.
10 mi

Run - Easy Run - Shakeout Run
3 mi
Monday, April 24, 2017
Run - Easy Run
AlterG
8 mi

Run - Easy Run
4 mi

Week of 4/17/2017 - 4/23/2017

Sunday, April 23, 2017
Run - Easy Run
10 mi

Cross Training
30-40 minutes
Saturday, April 22, 2017
Run - Lactate Threshold - ''THE CHRISTO''
Lake Mary. 5 mile Tempo. First 4 miles at 5:00 pace and then GO! (last mile all-out).
11 mi

Cross Training
30-40 minutes
Friday, April 21, 2017
Run - Easy Run
10 mi

Run - Easy Run - easy run + drills/strides
4 mi

Strength Training - Core with light upper body and range of motion exercises


Post Workout Notes:
Core strength and stability. Did some range of motion body exercises. Followed the workout up with a 20 minute steam and cold shower contrast.
45:00 View Run
Thursday, April 20, 2017
Run - Easy Run
AlterG

Post Workout Notes:
Rest Day due to right leg pain.
12 mi

Run - Easy Run


Post Workout Notes:
Rest day due to right leg pain.
4 mi

Strength Training - Hypo2


Post Workout Notes:
Normal Warmup

Front Squat:
3 sets of 4x 145 lbs on a 3 second down count, 2 second deep squat hold, 3 second up count

Tri-Set:
Nordic Hamstring Curls: 3 sets of 6
Single Leg Bar Bel RDL: 3 sets of 10x 65 lbs each leg
Bench Side Plank: 3 sets of 30 seconds each side with a 25 lb plate

Deadlift:
2 sets of 3x 205 lbs
1 set of 3x 215 lbs

Dual Set:
Crab Walks: 3 sets of 45 seconds each direction
Kettle Bell Hip Swings: 3 sets of 18x 62 lbs

Dual Set:
Ankle Exercises: 3 sets of rehab exercises
Hanging Leg Raise: 3 sets of 15
Wednesday, April 19, 2017
Run - Leg Speed - Tempo + 300/200/100 x 3
1mi Tempo at 5:00. 3-5min rest. 300/200/100 x 3 = 48/32/15 47/31/15 46/30/14. 200 jog after the 300 and the 200. 3min between sets.
9 mi

Run - Easy Run


Post Workout Notes:
I think this posted on my afternoon run due to the lower mileage, but this was the track workout in the morning doing leg speed.

Obviously it wasn't a very intense workout, so physically it felt easy, but I had to stop early and cut my cool down very short.

The outside of my right leg, near the ankle is bothering me. It's buckling when I run and has pain when I run. I went to Hypo2 -- it is either muscular or bone. We are not sure at the moment. Taking the afternoon off and doing a full rest day tomorrow.
5 mi ~ 38:54 View Run
Tuesday, April 18, 2017
Run - Easy Run
10 mi

Run - Easy Run - easy run + drills/strides
4 mi ~ 30:28 View Run
Monday, April 17, 2017
Cross Training
30-40 minutes

Run - Easy Run
AlterG
10 mi ~ 1:10:36 View Run