"Whether you think you can, or think you can't - - you're right"

- Henry Ford

NCAA

Evan competed at Indiana University for his collegiate career. He was a three-time competitor at the NCAA Cross Country championships, and as a junior, lead the Hoosiers to an eighth-place national finish.

Professional Career

Since graduating from Indiana University, Evan has won a national title in the 10,000m, and represented Canada at the 2017 World Cross Country Championships. Being new to the roads, Evan has seen some immediate success. Evan recently won his first national title on the roads in the 10k, and represented Canada at the 2018 World Half Marathon Championships.

Personal Bests

Mile – 4:02.02 (2015)
3,000m – 8:11.23 (2012)
5,000m – 13:59.04 (2016)
10,000m – 28:55.98 (2015)
Half Marathon – 1:02:13 (2019)

**Welcome to the official training log of Evan Esselink!**

Follow Evan's Training

Evan's Training Log

Week of 1/6/2020 - 1/12/2020

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Sunday, January 12, 2020

Run - Long(ish) run

Post Workout Blog:
Nice long run @ Mud Bay with the group. A windy day but a clear one 👌🏻
WEEK TOTAL = 81.2 miles

12.01 mi ~ 1:19:05 View Run

Saturday, January 11, 2020

Run - Workout warmup

3.55 mi ~ 23:55 View Run

Run - Workout
3 x 2 mile / 3’ @ lil’aus in 4%’s

Post Workout Blog:
Great workout, felt peppy and strong. A strong headwind coming from the NW which made it challenging but good efforts today all around

6.64 mi ~ 34:39 View Run

Run - Workout cool-down

2.47 mi ~ 17:42 View Run

Friday, January 10, 2020

Run

6 mi ~ 38:36 View Run

Strength Training - Core

14:01 View Run

Thursday, January 9, 2020

Run

Post Workout Blog:
Beautiful sunny morning run

12 mi ~ 1:18:24 View Run

Strength Training - Weights
2 x (8 x single leg box squats)
2 x (8 x narrow grip push-ups)
2 x (8 x dumbbell benchpress)
2 x (12 x inclined lower back)
2 x (10 x 35lb assisted pull-ups)
2 x (10 x leg press)

29:51 View Run

Wednesday, January 8, 2020

Run - Workout warmup

2.99 mi ~ 20:34 View Run

Run - Workout
2 x (1600, 3’, 1200, 2.5’, 1000, 2’, 800)/5’ @ Empire in flats

Post Workout Blog:
Good workout, second set felt strong and was able to progress well

7 mi ~ 46:15 View Run

Run - Workout cool-down

2.99 mi ~ 22:21 View Run

Tuesday, January 7, 2020

Run - Morning run

Post Workout Blog:
*workout moved to tomorrow for better weather

8.1 mi ~ 55:08 View Run

Strength Training - Core

14:01 View Run

Recovery/Rehab - Massage

1:00:00 View Run

Run - Afternoon run

5 mi ~ 33:49 View Run

Monday, January 6, 2020

Run - Morning run

6 mi ~ 39:59 View Run

Run - Afternoon run (pt. 1)

4 mi ~ 25:31 View Run

Strength Training - Drills + Strides

11:32 View Run

Run - Afternoon run (pt. 2)

2.4 mi ~ 15:19 View Run

Recovery/Rehab - Sauna

12:51 View Run

Week of 12/30/2019 - 1/5/2020

Sunday, January 5, 2020

Run - Long run

Post Workout Blog:
Nice group easy long run
WEEK TOTAL = 95.1 miles

16.5 mi ~ 1:50:47 View Run

Saturday, January 4, 2020

Run

10 mi ~ 1:09:39 View Run

Strength Training - Weights
2 x (20 x step back lunges)
2 x (10 x dumbbell shoulder press)
2 x (10 x dumbbell row)
2 x (15 x push-ups)

18:23 View Run

Friday, January 3, 2020

Run - Workout warmup

2.88 mi ~ 21:09 View Run

Run - Workout
10 mile tempo @ seawall in 4%’s

Post Workout Blog:
Good workout, felt strong. Legs a little fatigued towards end from mileage, but found a good rhythm and locked in
(Mile splits off)

10.02 mi ~ 49:57 View Run

Run - Workout cool-down

3.03 mi ~ 23:15 View Run

Thursday, January 2, 2020

Run - Morning run

8 mi ~ 52:08 View Run

Strength Training - Core

14:00 View Run

Run - Afternoon run (pt. 1)

4 mi ~ 25:42 View Run

Strength Training - Drills + Strides

11:36 View Run

Run - Afternoon run (pt. 2)

2.5 mi ~ 16:01 View Run

Wednesday, January 1, 2020

Run

15 mi ~ 1:37:25 View Run

Strength Training - Weights
2 x (8 x single leg box squats)
2 x (8 x narrow grip push-ups)
2 x (12 x incline lower back)
2 x (8 x dumbbell benchpress)
1 x (10 x dumbbell shoulder press)
2 x (10 x adductor)
2 x (10 x abductor)

26:34 View Run

Tuesday, December 31, 2019

Run - Workout warmup

2.9 mi ~ 21:02 View Run

Run - Workout
10 x 1km / 90” @ Beaver Lake in flats

Post Workout Blog:
Good workout, felt strong in the rain and felt good bringing down the pace the last few reps

7.34 mi ~ 42:53 View Run

Run - Workout cooldown

2.9 mi ~ 21:31 View Run

Monday, December 30, 2019

Run

10.04 mi ~ 1:06:32 View Run

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