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Training Log Archive: hcmaxie22

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Race Day1 1:15:00
  Wednesday WO1 52:00
  Long Run1 50:00
  Monday WO1 50:00
  Off Day Circuit1 45:00
  Pool1 45:00
  Shake-Out1 25:00
  Strength1 20:00
  Total8 6:02:00
averages - sleep:6.6

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Saturday Oct 15, 2016 #

12 PM

Race Day (QUEENS - Gender Equality) 1:15:00 [5]
slept:10.5

Pre-Act
Roll
15 min WU
Active WU
Strides
90s @ Tempo
8 km Race! (31:38)
Half hour of yogging/standing around cheering for da boys
10.5 min CD
Rope Stretches
Roll

ETT = 10

This was great! Wow I really surprised myself today. I can race 8k! Went out quick-ish and smooth but at tempo for the first 2k. Kayla and I hung out those first 2 laps together as she used me as a human wind shield lol. Really focused on each section and what I needed to do like rolling the down hills etc. Grinded up the hills well today too and would feel exhaustion by the tops of them but would soon recover while rolling the down hills. On the third lap I was only thinking about crushing people and pushing it harder than I wanted to. May have settled a bit on the back half where it was only flat but was making a continuous effort to catch people. Felt like I was crushing the last lap as well but didn't really make any ground on anyone at that point. I was moving quickly but I don't think I've ever run with that small of a heel cycle through. It was more of a quick shuffle which was working for me but I'm not sure how I feel about how my stride was. I ran it like a disty today but I wanted to be able to sprint it ahha. The last 500m I was able to give myself a shot and lift up the legs a bit to finish strong. On the ground at the end but noticed it to be more body fatigue and my lungs were able to recover really quickly. I was happy with my effort throughout. Feeling fit...and I'm thinking there could still be more there.

Note: Last year while running 6k I averaged 4:05/km. This year while running the same course I averaged 3:57/km and while running 8k!

Friday Oct 14, 2016 #

3 PM

Shake-Out 25:00 [2]
slept:4.0

Pre-Act
Lunges (3)
25 min Shake-Out
Modified Active Stuff
Rope Stretches
Roll

Nice little shake-out and review of the course today. Feeling extremely tired from my lack of sleep last night and the long day of travel. The fatigue has just been building from the lack of sleep this past week. Hoping to get in a long sleep tonight.

Thursday Oct 13, 2016 #

6 AM

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

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
Achilles/ Foot Strength

ETT = 6

This was pretty good. Extremely tired but got in what needed to be done. Got after it on the cross training and progressed the 5 min run at the end. Running well while tired has been the theme of the week. Strides were okay. Hands on knees after the last one. Just so in need of sleep...Thursday's are rough.
2 PM

Strength 20:00 [3]

Strength w Paul
- Strength Testing (score = 18/21)

This was pretty good. Don't remember if I've improved since last year or not. Was secretly happy to not do anything too vigorous since I was feeling so exhausted.

Wednesday Oct 12, 2016 #

4 PM

Wednesday WO 52:00 [4]
slept:7.5

Pre-Act
Roll
15 min WU
5 mins @ Tempo
2 mins Easy
3, 2, 1 min @ 5-3k RP. 1 min easy btwn each.
2 mins Easy
5 mins @ Tempo
15 min CD
P & S
Rope Stretches
Roll

ETT = 8

This was alright. Focus and effort were high but the body was just a bit tired today. Breathing felt a bit more out of control than usual during tempo. Not as smooth as usual. The 3 mins hard were so tough today but just kept focusing on pushing. Ran hard that last 2 reps...Thanks Zimmers! for helping me along during my last minute hard lol. Last 5 mins of tempo were a grind but kept the quality going. Drained by the end. Not sure how or why this was so tough today. Blammin' it on the body fatigue.

Tuesday Oct 11, 2016 #

6 AM

Pool 45:00 [3]
slept:6.0

Pre-Act
Ass Class
Roll
6 min Swim
Drills
The CLASSIC
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 6 Barefoot
Basic Strength
Achilles/ Foot Strength
Roll

ETT = 7

This was a grind as per usual. The Running A's were a bit slower than usual today but the effort was there. Good quality DWR. Strides were good quality. Tired.
6 PM

Note

Got home from work @ 6 today and absolutely passed out until about 8:30. Didn't get another run in today but I think it did me better to get the rest instead. Over tired.

Monday Oct 10, 2016 #

5 PM

Monday WO 50:00 [3]
slept:7.0

Pre-Act
Roll
15 min WU
15 mins of (4:15 Steady, 45s Surge)
20 min CD
P & S
Rope Stretches
Roll

ETT = 8

This was really good. Pushed myself harder than comfortable on the steadies and really got after the surges. Much better Monday than last week. Did some extra CD w the Frankster.

Sunday Oct 9, 2016 #

12 PM

Long Run 50:00 [3]
slept:5.0

Pre-Act
Ass Class
Lunges (4)
50 min Long Run
20 HOH
Hip-Mob
Basic Strength
Stretch
Roll

ETT = 8

This was good. Hit up my usual hill route on my lonesome this afternoon. Got in the mother as well. A bit tired from yesterday and the lack of sleep I got last night. Everything feels great except my right forearm now is experiencing quite a bit of pain. Really hurts to lift heavy objects and do things like brush my teeth. A bit bothersome here and there on the run. I think I may have hurt it at work last week. Want to go see joanna and talk to her about it because it suuuuucks...a lot.

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