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Training Log Archive: hcmaxfie

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Saturday WO1 1:06:00
  Wednesday WO1 1:05:00
  Long Run1 1:05:00
  Monday WO1 54:00
  Weights2 45:00
  Off Day Circuit1 45:00
  Pool1 45:00
  Running1 30:00
  Shake-Out1 12:00
  Total10 7:07:00
averages - sleep:7.1

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Saturday Oct 8, 2016 #

8 AM

Saturday WO (Vo2 Max) 1:06:00 [5]
slept:8.0

Pre-Act
15 min WU
Active WU + 4 Strides
2 mins @ Tempo
4 x (1200m @ Vo2 Max Effort)
10 mins of sit/ walk/ jog/ sit
15 min CD
P & S
Stick Race
Rope Stretches
Roll

4:24.5, 4:09.5, 4:18.8, 3:58.3

ETT = 9.5

This was great today. Had so much fun! I'm really liking these cross workouts..don't really want it to end to be honest:p Happy with my confidence to go out harder than what was comfortable today. Latched onto Kayla and Kyle for as long as possible but would fade off them a bit around half way. Legs were very lactic filled especially on the uphill ones. Same thing that happened last year with this workout was that when I put my spikes on it seemed like I became a different runner and just flew. Last year I didn't go out as hard on the first 3 intervals but blasted the last one in a 3:57.8. This year I managed to go out quite a bit harder for the first intervals and was still able to blast a 3:58.3 at the end so I'm happy with my progress. When things got tough I just focused on running tough and strong right then and there. On the ground at the end. Think I pretty much got everything out of myself today.
2 PM

Weights 30:00 [3]

Weights
Ankle/ Achilles Rehab
Roll
Stretches

Got in some great strength after workout today. Feeling strong and satisfied with the work I've put in today. Now for some good eats and hang outs with some lovely people.

Friday Oct 7, 2016 #

5 PM

Shake-Out 12:00 [1]
slept:13.0

12 min Shake-out from the house Rope Stretches Roll Cold Bath (11) Got in a nice shake-out before dinner. Legs are feeling good and ready to go for tomorrow. Had a nice long killer sleep last night which was much needed so feeling nice and rested as well.

Thursday Oct 6, 2016 #

6 AM

Off Day Circuit 45:00 [3]
slept:5.0

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

ETT = 8

This was a good circuit. Committed and accepted from the start that this would be a challenge considering my fatigue but was still looking to get a lot out of it. Rowed my furthest today (2200m) but it didn't feel very strong for some reason. Worked at an uncomfortable pace on the elip. Last 5 min run was progressed and focused on running well while being tired. That has been the focus of the last 2 weeks for me actually lol.
2 PM

Weights 15:00 [3]

Strength w Paul
-WU sequence
- Hip-glut strength
- Shoulder & ankle activation
- Mini Dead-lifts

This was good. Back to the introduction phase so more was mentally accomplished today rather than physically. Left hip a bit tighter than the right. Going to work at those stretches. Was feeling a bit anxious to lift some heavy stuff today but it will come and I just have to be patient.

Note: Not sure how it happened but my right top muscle in my forearm is in a lot of agony. Never happened before & not sure what I did. It's even uncomfortable to type right now.

Wednesday Oct 5, 2016 #

4 PM

Wednesday WO 1:05:00 [4]
slept:8.0

Pre-Act
Roll
15 min WU
Active WU
2 x (Half Loops @ 5k RP) 1 min rec.
3 mins rec.
1 x Full Loop @ 5k RP [Spiked]
15 min CD
P & S
Rope Stretches
Roll

ETT = 8

6:07, 6:03, 12:15

Thought this went well. Still not feeling the greatest again today but my psyche needed today to be good no matter what..especially after the screwing of the pooch of a workout I did on Monday. The half loops were decent and maybe held back a bit on them knowing that they were at the beginning of the workout rather than the end. But the full loop was great. I went out hard-ish and pretended as if i was running another half loop. Went through the half in a 6:09 and topped it of with a 6:06. Almost a minute faster that the last full loop I did! I just thought about the moment and good quality running and effort on each section of ground. I was going hard from earlier on which I kept telling myself I needed to do. Pushed myself a bit harder than a wednesday should but I wanted that today. Proud of myself for this execution while my body has been feeling slightly under the weather.

Tuesday Oct 4, 2016 #

6 AM

Pool 45:00 [3]
slept:4.0

Pre-Act
Ass Class
Roll
6 min Swim
Drills
4 x (90, 60, 30s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 3
Soccer Game
Strength X
Rope Stretches
Roll

ETT = 6

This was okay. The pool workout was good quality and I was determined and focused during the workout but the rest of the stuff I did today was a bit blah. Until the soccer game which was really fun. Had another low quality sleep and feeling a bit dazed again throughout the day.
7 PM

Running 30:00 [3]

30 min Run through Rosslyn
Rope Stretches
Roll

This was good. Had a long day at work but it was a beautiful day as I got to work on the shores of lake superior up Lakeshore Dr. Did this in a different setting today since the tree farm was "closed" for the evening. Was going fairly fast and cruisy by the end. Much better focus than yesterday.

Monday Oct 3, 2016 #

5 PM

Monday WO 54:00 [2]
slept:4.0

Pre-Act
Roll
15 min WU
2 x (4 x 2 mins Hard) 1 min easy btwn reps. 2 mins easy btwn sets.
15 min CD w 3 x Hill Strides
P & S
Rope Stretches
Roll

ETT = 5

This was a no go for me today sadly because the workout should have been so much fun. This whole day was just a bit off for me. Just had something peculiar on my mind that I just couldn't quite shake. I'm amidst this strange sleeping pattern too where I go to bed and basically stare at the ceiling for 2 hours before I finally fall asleep then only to wake up 2 hours later and stare at the ceiling basically until my alarm goes off. It's frustrating because I feel really tired and as if I need the zzz's but they don't seem to come easy right now. The whole day was a bit hazy and felt like a dream or something. When workout time came around I couldn't find the focus and just went through the motions. I couldn't even focus on what time I has to stop/start at and made a lot of mess ups there. Was disappointed in my effort today. Not cool. Need to gather myself together and kill it on Wednesday.

Sunday Oct 2, 2016 #

9 AM

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

Pre-Act
Ass Class
Lunges (4)
Roll
65 min Long Run!
30 HOH
Hip-Mob
Strength X
Wall-Sit (2 mins)
Rope Stretches
Roll
Stretch

ETT = 8

This was decent. Got into some of the more hillier parts of Shuniah today and felt like we were going at a pretty decent pace especially the last half hour. Breathing only got somewhat out of control on the longish hills. Good quality strength afterwards. Looking forwards to another great week of training. :)

Note: Funny thing happened this morning as I was getting ready for practice..As I was finishing up brushing my teeth I suddenly had a strong urge to vomit. Was really trying to suppress it but was unsuccessful. Think I was still able to keep about half my cereal down tho but was really mad because I just spent all that time eating it. So that was stressful trying to suppress my gag reflex while making a big effort to leave the house at a decent time. This has happened to me in the past but not for a while. Above all I hope I'm not getting sick!

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