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Training Log: hcmaxie22

In the last 7 days:

activity # timemileskm+m
  Saturday WO1 1:11:00 8.7(8:10) 14.0(5:04)
  Long Run1 55:00 6.84(8:03) 11.0(5:00)
  Monday WO1 51:00 6.21(8:12) 10.0(5:06)
  Off Day Circuit1 50:00 4.35(11:30) 7.0(7:09)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Running1 28:00 3.73(7:31) 6.0(4:40)
  Total6 5:00:00 32.62(9:12) 52.5(5:43)
averages - sleep:8.1
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1:13
0:00
ThFrSaSuMoTuWe

Tuesday Nov 21 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:6.0

Pre-Act
Hand Ball (5mins)
6 min Swim
Drills
4 x (60, 45, 30, 15s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Med-Ball (4kg) 10-12 Reps
Core w Blue Band
Foot/ Achilles Strength
Planks & Wall-Sits
Rope Stretches

ETT = 9

Great pool workout today. Really got after it and pretended like I was racing. Find this pool workout # 9 to be really tough. Those shorter reps take a lot out of you if you attack each one. Got a lot out of today. Moved up the weight this week for Med-Ball but probably wont lift as much on Thursday. Got in some good tune up foot strength just to be 100% foot ready for Nats. Looking forwards to this weekend!
5 PM

Running 28:00 [2] 6.0 km (4:40 / km)
slept:2.0

28 min Barefoot Run around the Turf
Rope Stretches

ETT = 7

This was good and felt very easy today. Did this with Paige so we got some good chats in.

Monday Nov 20 #

4 PM

Monday WO 51:00 [3] 10.0 km (5:06 / km)
slept:11.0

Pre-Act
Roll
15 min WU
20 mins of 3:30 Steady, 30s Surge
16 min CD Back to Hangar
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

ETT = 9

This was a great Monday workout. One of the best of the season for sure. I knew it was going to be the last big-ish workout before Nationals so I thought I had to crush it and I think I did. The 20 mins was a bit intimidating to hear but I honestly just set those thoughts aside and treated it as if I was only doing 16 or something. Thought I was going to die after some of the surges I did but I was pleasantly surprised at how well I was able to get back into steady. Near the end of the workout I focused on working very hard on the steadies because I knew that no matter what I was going to be working hard on the surges. For this reason I got a lot out of today and found it very difficult to go right into cool down. The first 7 mins of CD today was very slow but the pace did pick up near the end and I was able to run with the girls. Excited for this week.

Sunday Nov 19 #

9 AM

Long Run 55:00 [3] 11.0 km (5:00 / km)
slept:7.5

Pre-Act
Lunges (4)
55 min Long Run
20 HOH
Hip-Mob
Strength Y
Wall-Sit
Rope Stretches
Roll

ETT = 9

Good Long Run. We checked out the trails at Shuniah today which are actually enjoyable in the winter when there is a little bit of snow. Pace was slower than usual obviously due to the snow but the effort was the same because of the snow. Could really feel it in my calves and quads today and got the heart pumping as well. Had fun with the girls. Good quality strength afterwards at the hangar as well.

Saturday Nov 18 #

9 AM

Saturday WO 1:11:00 [5] 14.0 km (5:04 / km)
slept:8.0

Pre-Act
Roll
30 min Progression Run (10mins Slow, 10mins @ Off Day, 10mins @ 10K Pace)
Full Active WU
3 x (1K @ RP) 3 mins rec.
15 min Barefoot CD
P & S
Rope Stretches
Roll
Ice Bath (10)

3:41, 3:30, 3:23

ETT = 10

I thought this went well today. Followed the plan. The first 10 mins of the progression run felt extremely slow and as much as I felt I was holding back I was still leading the pack and felt like I was the one pushing the pace. Then as we progressed into off day pace it still felt slow but it felt weird to be only going regular pace because my body just wanted to push it some more. Then when we got to 10K Pace Rebekkah and Paige took off. I made it my goal to run fast but smooth and in control. I feel I for sure hit a Monday effort by the end. I felt strong. Active was good. I think I got some good stuff out of active as I found it a good challenge today. Feeling slow and bulky on my last stride. The 1k's were quite good. Different from doing them outside but that's expected. I progressed in time which was what was supposed to happen. Again I went out quite effortlessly and conservative but got faster by almost 10 seconds each time. We took turns leading and I was really using Dylan to get the most out of the last 2. He really pushed me today. Felt a nice lactic burn on the last one. Emptied the tank on the last one. Made a push from further out and remember thinking I was in deep which was a good thing. Happy with my mental toughness today and ability to compete with those around me.

Thursday Nov 16 #

6 AM

Off Day Circuit 50:00 [3] 7.0 km (7:09 / km)
slept:6.0

Pre-Act
Roll
20 min Barefoot Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides x 2
Speed Ladder (2 Sets)
Stride x 1
Med-Ball (3kg) 10 Reps
Rope Stretches
Roll

ETT = 8

This was decent. Got in a nice barefoot. Worked up a sweat today on the bike. Having fun with the stuff afterwards. Happy we are doing med-ball and speed ladder again

Wasn't feeling too great in the afternoon so I opted for sleep instead of doing yoga or more running. Focusing on getting myself ready for Saturday now.

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