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Training Log: hcmaxfie

In the last 7 days:

activity # timemileskm+m
  Strength2 1:00:00
  Long Run1 1:00:00
  Wednesday WO1 55:00
  Saturday WO1 55:00
  Yoga1 45:00
  Off Day Circuit1 45:00
  Pool1 45:00
  Off Day Run1 30:00
  Total9 6:35:00
averages - sleep:7.8
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TuWeThFrSaSuMo

Sunday Mar 26 #

9 AM

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

Pre-act
Lunges (6)
1hr Long Run
30 HOH
Hip-mob
Strength X
Foot/ Achilles Strength
Rope Stretches
Roll
Stretch

ETT =8

This was good. Lonely but got into a good rhythm and time seemed to fly. Best and toughest running at the end since I finished on that hill on the road again.

Saturday Mar 25 #

9 AM

Saturday WO 55:00 [4]
slept:8.0

Pre-act
Roll
15 min WU
11 mins of Bay - Pearl circuit.
3 mins jog to bottom of Dufferin.
5 mins of Dufferin - Bay
3 min jog to bottom of stairs.
2 x Bay St. Stairs w jog down btwn.
15 min CD back to Hangar.
100 PU's (4:43)
150 ABS
Rope Stretches

Good workout today. Ran the first 11 mins a bit harder than last week. Then the last 5 mins I went OT but managed 4 hills and I ran them hard. Hands on knees after the hill portion of the workout. Felt a nice burn on the stairs. Don't know how I could have run them differently. Next time maybe I could go a bit harder on the first set of hills. PU 's are getting better.
12 PM

Strength 30:00 [3]

Paul' s Strength
-WU sequence
Day # 2 New Session

This was good. Nice to be doing RFE ' s and Step-up again. Sore the next day.

Friday Mar 24 #

12 PM

Yoga 45:00 [1]
slept:10.0

45mins Hot Moksha
Massage w Vanessa

This was great. Got in a good stretch. Feeling pretty tired today. Vanessa really worked out my hamstrings and Achilles.

Thursday Mar 23 #

6 AM

Off Day Circuit 45:00 [3]
slept:4.0

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

ETT = 9

This was great. Didn't sleep well at all so it was a struggle and I could feel the fatigue the whole time. Cross training was good. Good quality on the exercises during the circuit. Last 5 min run was a struggle..just focused on being as smooth as possible. Enjoying the new med-ball but I think next time I will go heavier in order to get more explosive power out of the exercises.
2 PM

Strength 30:00 [3]
slept:1.0

Strength w Paul
-WU sequence
-New session Day # 1 (Dead-Lifts)

This was great. So happy to be lifting heavy S*** Again!

Wednesday Mar 22 #

5 PM

Wednesday WO 55:00 [4]
slept:9.0

Pre-Act
Roll
15 min WU
12 mins @ Tempo
3 mins Easy.
3, 2, 1mins Hard w 1 min Easy btwn.
17 min CD
Hip-Mob
Plyo Exercises
Max PU's
Rope Stretches
Roll
Ice Bath (10)

ETT = 9

This was really good. Body is feeling pretty beat up but got in the work and effort regardless. 12 mins at tempo was decent but could have been smoother, breathing was being tested the whole time. Really pushed myself during the hard stuff so that it was really a big challenge to keep moving during the recoveries. Again not the smoothest but I feel I got a lot out of it. The plyo afterwards was fun!

Tuesday Mar 21 #

6 AM

Pool 45:00 [3]
slept:6.0

Roll
Dodge-Ball
Hip-Thrusts to Fatigue
6 min Swim
Drills
1 x (Counting down from 2:15 - 15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2 Barefoot
Hand-Fighting Game
Rope Stretches
Roll

ETT = 8

This was really good. HR = 32. Got after it early on in the pool so that it was really tough to sprint the last 3 reps. Focused on form. Also went a lot harder for DWR than I usually do which was my goal. Breathing was still fairly hard when the pool workout was over. Winded this week still. Even that hand pushing game was making me breath hard lol.
3 PM

Off Day Run 30:00 [3]
slept:1.0

30 min Barefoot Run around the Field
Stretches

This was good. Fairly cruisy from the start and found myself to be pushing the pace a bit. Good quality.

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