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Training Log Archive: hcmaxfie

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Race Day1 1:37:00
  Wednesday WO1 1:06:00
  Long Run1 1:05:00
  Monday WO1 48:00
  Off Day Circuit1 45:00
  Pool1 45:00
  Shake-Out1 30:00
  Running1 25:00
  Total8 7:01:00
averages - sleep:7.6

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Saturday Sep 24, 2016 #

9 AM

Race Day (Roy Griak) 1:37:00 [5]
slept:8.0

Pre-Act
Roll
15 min WU
Active WU
Strides in Spikes
6 km Race!
15 min CD
Rope Stretches
Roll

ETT = 10

This was pretty good. Decent place to start the season I think. Got off the start fairly well and then tempo'd it through 2k. Was a bit reluctant for some reason to pick it up through the middle. There were some good moments of pushing the pace and picking off people but also some weaker moments on the uphills mostly. My right spike was also giving me a bit of grief so that made for some extra adversity and pain. Think I may have gone a bit harder if that wasn't there possibly. It would have been much worse with no socks tho. At lease I was able to wear spikes for an entire cross country race tho! Found myself a bit lost and wandering around the course here and there trying to dodge the quick sand. Focus could have been better through the middle for sure! Got a bit upset here and there when I would slip. Let out a couple cries haha. There were also moments where I would start picking up the pace a lot because I thought the race was almost done but then I would go around the corner and see the sign that said I was only at 4k haha or hear someone yell "half way!" so I think I would describe myself as "lost" during the middle of this race. I definitely remember myself turning on the jets with 1500 to go and then seeing how early I could kick from there. Found some decent strength at the finish line so I know there is more there!

Friday Sep 23, 2016 #

3 PM

Shake-Out 30:00 [1]
slept:7.0

Lunges (3)
30 min Shake-Out @ the Course
Rope Stretches
Roll/ Stretch

This was good. We took it easy. Got the crap out of the legs after that long car ride. Feeling good to go.

Thursday Sep 22, 2016 #

6 AM

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

Pre-Act
Ass Class
Extra Stuff
Roll
10 min Run
10 min Elip
10 min Row
10 min Circuit
5 min Run
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Basic Strength
Foot/ Achilles Strength
Stretch/ Roll - before bed

ETT = 8

This was a good circuit. Hard working on the elip and row machine (2100m). Circuit was also good quality. Run at the end was great. Made it my focus to run super well while being tired and to also progress a bit as well. The rest of the day was pretty much jammed packed with stuff. Was a great day :) Happy birthday to me! ;)

Wednesday Sep 21, 2016 #

4 PM

Wednesday WO 1:06:00 [3]
slept:8.0

Pre-Act
Roll
15 min WU
Active minus 4 Strides
1 x (Full Loop) 3 mins rec.
2 x (Half Loops) 1 min rec.
15 min CD
P & S
Rope Stretches
Roll
Cold Tub (10)

ETT = 9

13:10, 6:07, 5:59.

This was decent! Went out harder than I did when I did a similar workout a couple weeks ago and felt like I really reaped the benefits of that. When I did the half loops I was always pushing and never settled. Hands on knees at the end so I didn't push myself as hard as I did on that Saturday but was still able to improve the times by quite a bit and also maintain them after going out quicker. Happy with how today went and my execution.

Tuesday Sep 20, 2016 #

6 AM

Pool 45:00 [3]
slept:6.5

Pre-Act
Ass Class
Extra Stuff
Roll
6 min Swim
Drills
3 x (3 x 70s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 5 in Spikes
Basic Strength
Achilles/ Foot Strength

ETT = 8

Good pool workout. The effort and focus were there but just felt the arms were maybe not ripping through the water as strongly as last week but that's good and that tells me that I've put in some good work in the last week. Strides were okay. Always seems to be different running fast on the grass outside than it does on the turf inside. Spikes were only slightly bugging the back of my right foot so I'm thinking they will be good for this weekend.
6 PM

Running 25:00 [3]

25 min Run through the Tree Farm
Rope Stretches
Roll
Stretch
Cold Tub (11)

This was pretty good. Tired and sluggish to start but by the end was cruising pretty well. Ankle feeling a bit sore today. Will ice and compress tonight before bed.

Monday Sep 19, 2016 #

5 PM

Monday WO 48:00 [3]
slept:9.0

Pre-Act
Roll
15 min WU
2 x (8 mins of Tempo) 2 mins easy btwn.
15 min CD w 2 x Hill Strides
P & S
Rope Stretches
Roll

ETT = 8

This was pretty good. It was tempo. Found myself playing with that line. Would attempt to increase the effort only to start gasping so toned it down again. Probably not the fastest tempo I've done and it wasn't very smooth today but the effort was what was appropriate for this workout. Experienced that light headed feeling that I always feel after a tempo workout so I know I was tempo-ing today. Hill strides were a bit weaker than usual. I'm thinking it's a combo of the fatigue in the legs today along with the lack of fast stuff I've done in the past few days. To be somewhat expected when transitioning from track to cross. :)

Sunday Sep 18, 2016 #

9 AM

Long Run 1:05:00 [3]
slept:8.0

Pre-Act
Ass Class
Lunges (4)
Roll
1 Hr Long Run
20 HOH
Hip-Mob
Basic Strength
Wall-Sit (2mins)
Rope Stretches
Roll
Cold River Bath (10)

ETT = 9

Decent run today. Perhaps not as challenging as I usually make the run but maybe a good idea to ease off the gas on the off days this week as we lead up to Griak. Not as much hills but it was nice to get all that ankle stability in running around Shuniah. Also went about 5 mins OT as well. Best running at the end w Kipper. Legs feel better after than they did before. Will attack the mother again next week. :) Sleep and organization will be key for the next 2 weeks.

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