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Training Log: hcmaxie22

In the last 7 days:

activity # timemileskm+m
  Wednesday WO1 1:02:00 7.77(7:59) 12.5(4:58)
  Race Day1 1:00:00 7.46(8:03) 12.0(5:00)
  Running1 45:00 5.59(8:03) 9.0(5:00)
  Off Day Circuit1 36:00 1.86(19:19) 3.0(12:00)
  Shake-Out1 30:00 3.73(8:03) 6.0(5:00)
  Total5 3:53:00 26.41(8:49) 42.5(5:29)
averages - sleep:7.3
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Sunday Sep 24 #

9 AM

Running 45:00 [3] 9.0 km (5:00 / km)
slept:7.0

Pre-Act
Lunges (4)
45 min Run @ Centennial
Hip-Mob
Drills
Basic Strength
Wall-Sit
Rope Stretches
Roll

ETT = 8

This was good today. Felt surprisingly really good off the first hill and kept up with the guys for about the first 5 mins of running then it hit me a bit and I was having trouble keeping up with Paige. We went through the tiny windy trails that I thought I didn't like and my thoughts were confirmed again today. Was slippin and sliding all over the place and just wanted out of there. It was better quality running when we got out. Finished with my best running at the end. Right hip only feeling slightly tight. Pretty tired after this I went home and had a 2 hour nap.

Saturday Sep 23 #

9 AM

Race Day 1:00:00 [5] 12.0 km (5:00 / km)

Pre-Act
Roll
10 min WU
10 mins of Active
Strides in Spikes
6k Race (24:35)
15 mins of Melting and taking water shots
10 min CD running around trying to see the boys race

ETT = 10

I'm overall happy with this race today. Got out pretty conservative and found it pretty constricting for the first 2k since there were so many bodies. Finally started to spread out in the middle and increased the effort to start pegging off people. Especially on the down hills I found I was making up ground. There were many girls out there that were very supportive and this really helped get me going. Felt I was engaged and racing pretty much the whole time. I only remember thinking that it was really hurting and that my body felt numb but didn't feel I backed off at any point. Every person I passed only upped my confidence and belief in myself and then when someone yelled "800m to go!" I gave er all I had and accessed whatever wheels I had which surprisingly were found. Think I successfully emptied the tank today which is always the goal. Feeling fitter after this as well and ready to take on any course that comes my way now. :):)

Friday Sep 22 #

4 PM

Shake-Out 30:00 [1] 6.0 km (5:00 / km)
slept:7.0

Pre-Act
30 min Shake-Out around the Course
Active Stuff
Strides in Spikes
Rope Stretches
Roll

ETT = 9

This was so tough today in the heat! Crazy humid in Minnie right now. I got dropped quickly by the group and actually decided to walk a little bit while going back to our stuff. Felt dizzy and not well. Got in some good stretching and pre-race strides and stuff. Loving the heat tho! What a nice birthday surprise! :):)

Thursday Sep 21 #

6 AM

Off Day Circuit 36:00 [3] 3.0 km (12:00 / km)
slept:6.0

Pre-Act
Lower Leg Stuff
12 min Barefoot Run
12 min Bike
12 min Elip
Hip-Mob
Drills
Strides x 6 Barefoot
Basic Strength
Foot/ Achilles Strength

ETT = 8

This was good. Went at a bit more of a steadier pace today during the barefoot run. Then the bike got really sweaty again. Had to use one of the lame elip's downstairs but made the most out of it I would say. Strength and strides were good. Not feeling extremely tired.

Wednesday Sep 20 #

5 PM

Wednesday WO 1:02:00 [4] 12.5 km (4:58 / km)
slept:9.0

Pre-Act
Roll
15 min WU
Active WU up to and including Drills
Strides x 2
1 x Full Loop (12:06)
3 mins Rec. Spike Up
1 x Half Loop (5:49)
19 min CD
P & S
Rope Stretches
Roll

ETT = 9

This was a good workout today. Was super focused the first loop and really amped up the effort on the second half and the time was faster than the first half by a couple seconds. Ran the half loop pretty good as well but did find I got into a bit of a shuffle during the middle ugh and it wasn't as fast as the first time we did the workout this year which was a 5:44 but I ran the first part of the workout today faster and with a minute less recovery so I can't complain. Finished needing to go hands on knees which was the goal of today's workout. Did a little extra in my cool down today. The push and sit afterwards was good quality.

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