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Training Log: hcmaxie22

In the last 7 days:

activity # timemileskm+m
  Running5 5:15:00 39.15(8:03) 63.0(5:00)
  Long Run1 1:26:00 10.56(8:08) 17.0(5:04)
  Shake-Out3 1:12:30 5.9 9.5
  Bike4 1:10:00 4.35(16:06) 7.0(10:00)
  Off Day Circuit1 50:00 4.35(11:30) 7.0(7:09)
  Strength2 40:00
  Pool1 21:00 1.24(16:54) 2.0(10:30)
  Total17 10:54:30 65.55 105.5
averages - sleep:8.9
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MoTuWeThFrSaSu

Sunday Aug 19 #

9 AM

Long Run 1:26:00 [3] 17.0 km (5:04 / km)
slept:7.0

Pre-Act
Lunges (6)
Balance
86 min Long Run!
30 HOH
Hip-Mob
Strength Y
Rope Stretches
Roll
Dip in the River

ETT=9

Great run today on the trails! Longest run yet! Just Paige and I today. So grateful I've been able to have her here this summer. We decided to make our way over to the Cascades and knock off The Mother on our way. I feel like I'm almost back to my usual self again on the hills. Some parts of this run I noticed my breathing was pretty heavy while others I was in control. Although we did a different route today we still did lots of challenging hills and loops. Could feel myself getting tired near the end. Got in some good strength and water fun afterwards:)
7 PM

Bike 10:00 [1] 1.0 km (10:00 / km)
slept:1.5

10 min Bike Commute to and from Calico's

Saturday Aug 18 #

9 AM

Running 1:12:30 [4] 14.5 km (5:00 / km)
slept:8.0

Pre-Act
Glute/Balance
Roll
3 mins to start of Loop
4 Lap Progression Run (17:03, 14:42, 13:16, 12:38)
12.5 min CD
Hip-Mob

Good run today at LPH! One of my stronger progression runs at LPH for this time in the year. First lap was a Bop, then we bumped it up to a steady but almost tempo, 3rd lap was a tempo for sure if not a bit above then the last lap I attacked and focused on running well in the moment. Got dropped by Paige and kept increasing the effort to catch up with her again but it didn't seem to have much of an effect today haha. I knew I was above a Wednesday effort but decided half way through the last lap that I wasn't going to care about that. I know I'm fit right now but today was another bit of a heavy leg day. I am happy with this as one of my first intense-ish runs of the month. I finished on the ground. Felt nice to get to that again.
11 AM

Strength 20:00 [3]

Weights Day # 1

DL's (3 x 8) 120 then 140lbs + Plyo PU's (3 x 10) 25lbs
DB Bench (3 x 8) 70lbs + Landmine (3 x 8) 10lbs then 15lbs

Great weight session! Super out of breath after each dead lift session. Really good at focusing on strictly accessing certain muscles while implementing core and using no momentum!
6 PM

Shake-Out 27:30 [2] 5.5 km (5:00 / km)
slept:1.0

27.5 min BF Run @ the Legion Track
Quick Stretch

Nice barefoot run this evening at the track by myself. For some reason it was harder than usual for me to slip under the fence today. Booty gains?lol

Friday Aug 17 #

Bike 10:00 [1] 1.0 km (10:00 / km)

10 mins of Biking Commute to and from LU
8 AM

Shake-Out 25:00 [2]
slept:8.0

25 min Shake-Out BF

Pretty tired this morning. And legs are feeling like they have had a good run this week.

Thursday Aug 16 #

6 AM

Off Day Circuit 50:00 [3] 7.0 km (7:09 / km)
slept:7.5

Pre-Act
Balance
20 mins BF
15 min Circuit
15 min Spin Bike
Hip-Mob
Drills
Strides x 5

ETT=8

Good circuit this morning. The bop actually felt like a bop today! Enjoyed the spin bike and circuit part. Strides felt decent.
8 AM

Strength 20:00 [3]

Strength Day # 2

RFE's (3 x 8) 50, 70, 70lbs + Running A's (3 x 20s)
Pull Up's (3 X) 7, 7, 8 + Band (3 x10/s) - blue band

Good strength today! Hands on knees after the running A's! Like so tough! Also found the pull-ups a great upper body challenge but also find myself improving in that area! I feel stronger in pulling myself up but my body also feels a bit lighter than it did last year.
5 PM

Running 1:05:00 [2] 13.0 km (5:00 / km)
slept:0.2

65 min Bop w Paige

ETT=6

Really nice run with Paige this evening. We decided to do the Belrose loop but come back through the hospital trails to keep to soft surfaces as much as possible. I was feeling super fatigued after work so I took a 20min nap which I totally zonked out for but that was all I needed to get me some energy for this run. Wasn't too bad starting out and then much like this morning I felt today was an actual bop and didn't have trouble keeping up like I sometimes have been this past week. Felt actually pretty cruise in the middle but then started to get a bit tired again by the end. Overall very enjoyable run and about 10mins more than I intended :)
7 PM

Pool 21:00 [1] 2.0 km (10:30 / km)

21 min Deep Water Run
Hip-Mob
Rope Stretches
Neck and Shoulder Rehab/Stretches
Kinda Cold Ice Bath (10)

We decided to be over achievers today and finish off with some deep water running after our hot run. Felt super refreshing and I think the legs did appreciate it when all said and done. Finished with some nice stretching to top it off. Big day!

Wednesday Aug 15 #

Bike 35:00 [3] 3.5 km (10:00 / km)

35 min Bike Commute to and from Practice @ LPH
- did some good hills on the way back up River
10 AM

Bike 15:00 [1] 1.5 km (10:00 / km)

15 min Bike Commute to and from Lakehead
11 AM

Shake-Out 20:00 [1] 4.0 km (5:00 / km)
slept:7.0

20 min BF Shake-Out in the Hangar
Stretch
Neck and Shoulder rehab/ stretch

Nice shake out after meeting with faculty. Feeling pretty good today.
4 PM

Running 1:05:00 [4] 13.0 km (5:00 / km)

Pre-Act
Glute/ Balance
65 min Run w 5 x Hill Surges
Hip-Mob
P & S
Rope Stretches
Roll

ETT=9

Good workout today with Tierza. Legs are still nice and heavy from the training so it made today another special challenge. First hill I felt I had very little juice to give. The hills progressively got better but stayed just as challenging. More challenging than last week as well to keep the energy moving once I reached the top but I made it a main focus. Left Achilles was oddly a bit sore, will keep an eye on it and make sure I get in my heel drops this week.

Tuesday Aug 14 #

6 PM

Running 1:07:30 [2] 13.5 km (5:00 / km)
slept:13.0

Pre-Act
67.5 min Run around Kamview during the Trail Race
Hip-Mob
Rope Stretches

Nice run this evening through Kamview. A bit slow but I didn't feel weak like I did yesterday. My breathing wasn't out of control like yesterday either but I'm not sure if that's also because this run was slower. Ran with Maria and Paige at the end during their cool down.

Monday Aug 13 #

4 PM

Running 45:00 [3] 9.0 km (5:00 / km)

Pre-Act
Glute/ Balance
45 min Run ~

This was super rough today. I made sure to drink lots of water thoughout the day but realized later I may have drank too much. The run started and I felt like it was another case of me being dragged along by the others. Not near the effort of bopping I would like to be at. The first hill was super hard and I felt a lot of fatigue in myself. I just thought it was all the mileage catching up. Breathing was very heavy today also. Got into Shuniah and settled down a bit in terms of breathing. When we got to the Chalet hill at about 40mins everyting in me felt like it was pushing me down. I made it to the top but then felt super dizzy and out of it. We got to the next hill up to the bluffs which probably wasn't my best idea but I followed anyways. I got to the top of the hill and started seeing black spots and even more dizziness. My muscles felt very heavy and weak and I sat down. The girls helped me out but standing was still very dizzy. Tierza walked me to the parking lot and that was the end of my run for the day. Need to be better with limiting my time in the heat but it's hard when you work outside all day. I'll be taking Wednesday's off work now to get ready for school etc. so that should be better for workouts staying inside that day too. Sad because i really do love the heat and running in the summer but I've been dissappointed in how my body has responded to it this season.

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