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Training Log: hcmaxfie

In the last 7 days:

activity # timemileskm+m
  Off Day Circuit2 1:30:00
  Wednesday WO1 1:10:00
  Strength2 1:00:00
  Long Run1 1:00:00
  Monday WO1 46:00
  Yoga1 45:00
  Pool1 45:00
  Running1 40:00
  Shake-Out1 15:00
  Total11 7:51:00
averages - sleep:7.9
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1:25
0:00
SaSuMoTuWeThFr

Friday Jan 20 #

11 AM

Shake-Out 15:00 [1]
slept:9.0

15 min Barefoot Shake-out around the Field

Legs getting a little less sore thankfully. Body feeling tired even though I slept well.
12 PM

Yoga 45:00 [2]

45 mins Hot Moksha

This was great. Really sweaty. Got in some good stretching. Felt tight before. General body fatigue still present. Coughing a bit still but getting better everyday.

Thursday Jan 19 #

6 AM

Off Day Circuit 45:00 [3]
slept:7.0

Pre-Act
Ass Class
Roll
10 min Run
10 min Row
10 min Elip
10 min Circuit
5 min Run
Hip-Mob
Drills
Strides x 2
New Speed Ladder
Stride x 1
Med-Ball (5kg)
Rope Stretches
Roll

ETT - 8

This was okay. Body really feeling the fatigue this morning. Legs still incredibly sore from weights on Monday. Last 5 min run was a bit weak but effort was there. Really drained afterwards. Strides felt slow and sore.
2 PM

Strength 30:00 [3]
slept:2.0

Strength w Paul
-WU sequence
New Session - Day # 1

This was good. Took it easier in terms of weight today since the legs are still sore from Monday's session. Got in some great quality. Really enjoyed this session.

Wednesday Jan 18 #

6 AM

Wednesday WO 1:10:00 [4]
slept:7.5

Pre-Act
Roll
15 min WU
5 mins @ Tempo
Active WU
200m (37.5)
50, 40, 30m Excels
2 x (3 x 400m @ 3k RP) 100m jog btwn reps. 200m jog btwn sets.
3 mins rec.
2 x (3 x 200m @ 800m RP) w 1 min rec. 2 mins btwn sets.
15 min CD
P & S
Rope Stretches
Roll
Ice Bath (7)

ETT = 8

400m Avg: 1:25
200m: 35, 33, 34/ 33, 33, 33

I thought this was great :) Especially nice to have a workout like this after being sick and off for a week. Can't remember exact times because I cleared my watch for some reason. I remember the 200's being 34's and there was a good amount of 33 high's on the second set. I was told that all of them had to be under 35s. Body very sluggish starting out. Legs and butt are still incredibly sore from weights on Monday. Active was meh. Tempo was pretty good. Hard to breath tho. Thought excels have been faster but I think they will be stronger and quicker again once my legs don't feel so sore. The 400's went really well. Kept with Kayla and just focused on running in the moment and being smooth. Found the legs to be quite burny actually during the second set especially. 200m's were great. Smooth and quick and never really fighting at all. Most effortless 800m RP stuff I've done in a while. Barely had to go hands on knees after them but by the last one I was. Aerobically very fit but just had some trouble with my sinuses still and what not. Great workout for 6am as well as a couple other things going against me.

Tuesday Jan 17 #

6 AM

Pool 45:00 [3]
slept:6.0

Pre-Act
Ass Class
Roll
6 min Swim
Drills
1 x (Counting down from 2:15 - 15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 6 Barefoot
Med-Ball (5kg)
Planks

ETT = 8

First pool workout in ages. Went pretty well. HR = 30. Got after it at about 1:30 - finish. Really was puffin' air. Coughing still. Strides today felt slow. Butt soo sore from weights yesterday. Must have gotten some nice booty gains.
3 PM

Running 40:00 [3]
slept:2.0

40 min Barefoot Run around the Field
Stretch
Roll

ETT = 8

Good run. Thought about positive things the whole time and was smiling like a goof lol

Monday Jan 16 #

5 PM

Monday WO 46:00 [3]

Pre-Act
Roll
15 min WU
16 mins of (3:30 Steady, 30s Surge)
15 min CD
45s of A March
P & S
Rope Stretches
Roll

ETT = 10

This was good. Legs feel as though they haven't done a workout all week but they were bouncing back by the end. A bit rusty in the speed category but it will come back fast. Body still not 100% also...still coughing throughout and at the end. Steadies have been better. Got some good stuff out if it in terms of effort tho.
7 PM

Strength 30:00 [3]

Paul's Weights
-WU sequence
-Day # 3

This was good. Got some good leg stuff in. Felt this the next day that's for sure.

Sunday Jan 15 #

9 AM

Long Run 1:00:00 [3]
slept:8.0

Pre-act
Lunges (6)
1 hr Long Run
20 HOH
Hip-mob
Basic Strength
Rope Stretches
Roll

ETT=9

This was really good. Best long run of the year so far. Feeling better today than I did yesterday. Wanted to push it a bit harder than usual today. Legs are fresh. Excited for work out tomorrow. Happy to be feeling more like myself again.

Saturday Jan 14 #

7 AM

Off Day Circuit 45:00 [3]
slept:6.0

Pre-act
Roll
10 min Run
10 min Row
10 min Elip
10 min Circuit
5 min Run
Hip-mob
Drills
Strides x 6 Barefoot
Med-Ball (4kg)
Rope Stretches
Roll

ETT =10

This was kinda awful! Body felt so weak and slow. So tough to even finish. Still feeling the illness. When I finished I had a coughing/heaving attack that left fellow gym mates worried. Strides started to wake up again but strength was really tough. Not 100% yet , especially in terms of working out ready.

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