Training Log Archive: hcmaxie22In the 7 days ending Apr 15, 2017:
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Saturday Apr 15, 2017 #
9 AM
Saturday WO 1:07:00 [5]
slept:7.0
Pre-Act
Roll
15 min WU
10 min Hillcrest Tempo Loop
10 mins of Active
3 x (3 x John St. Hill) jog down btwn reps. 2:30 btwn sets.
3 mins rec.
High St. Hill to Wall
Death and High 5's all Around
16 min CD back to Hangar
ETT = 9
This was decent. Body felt strong on pretty much all the hills and really gutted it out mentally. Faltered a bit during the 1st hill of the 3rd set mainly because I thought I only had 2 sets so I was surprised to learn I had another. I really ran the first 2 sets as if I only had 2 sets tho which was good. Kip told me to only do 2 hills in the last set. Then high st. hill I ran strong from the start and thought I would win at one point but got passed by Joe and Will. Hit the wall and screamed lol. Good workout. Got some good work in today.
Roll
15 min WU
10 min Hillcrest Tempo Loop
10 mins of Active
3 x (3 x John St. Hill) jog down btwn reps. 2:30 btwn sets.
3 mins rec.
High St. Hill to Wall
Death and High 5's all Around
16 min CD back to Hangar
ETT = 9
This was decent. Body felt strong on pretty much all the hills and really gutted it out mentally. Faltered a bit during the 1st hill of the 3rd set mainly because I thought I only had 2 sets so I was surprised to learn I had another. I really ran the first 2 sets as if I only had 2 sets tho which was good. Kip told me to only do 2 hills in the last set. Then high st. hill I ran strong from the start and thought I would win at one point but got passed by Joe and Will. Hit the wall and screamed lol. Good workout. Got some good work in today.
Friday Apr 14, 2017 #
Note
slept:11.0
Took today off. Rope Stretched but body was so tired and all it wanted to do today was nap and even yoga seemed like it would be a lot of work. Prepping for tomorrow now.
Thursday Apr 13, 2017 #
6 AM
Running 30:00 [3]
slept:7.0
Pre-Act
Roll
30 min Barefoot Run
Hip-Mob
Drills
Strides x 6 Barefoot
Planks
Foot/ Achilles Strength
Rope Stretches
Roll
ETT = 9
This was good. Body was pretty slow going off the start but rolled it down the last 5 mins and got in some good turn over. Focus and effort was good on drills. Strides were good but seemed a bit tough today. Legs need to move faster. Got in some good foot strength afterwards which seemed harder than usual.
Roll
30 min Barefoot Run
Hip-Mob
Drills
Strides x 6 Barefoot
Planks
Foot/ Achilles Strength
Rope Stretches
Roll
ETT = 9
This was good. Body was pretty slow going off the start but rolled it down the last 5 mins and got in some good turn over. Focus and effort was good on drills. Strides were good but seemed a bit tough today. Legs need to move faster. Got in some good foot strength afterwards which seemed harder than usual.
2 PM
Strength 30:00 [3]
slept:1.0
Strength w Paul
-WU sequence
Day # 2 w DL's
This was good. Body is tired so it was nice to only have 2 sets of everything. Feeling strong.
-WU sequence
Day # 2 w DL's
This was good. Body is tired so it was nice to only have 2 sets of everything. Feeling strong.
Wednesday Apr 12, 2017 #
5 PM
Wednesday WO 1:02:00 [5]
slept:9.0
Pre-Act
Roll
15 min WU
5 mins @ Tempo
10 mins of Active
200m Brazillian (3:11)
Loop (3:46)
200m Brazillian (3:14)
Loop (3:46)
200m Brazillian (3:10)
(2 mins rec. btwn everything)
15 min CD
Hip-Mob
Rope Stretches
Roll
ETT = 9
This was great! Really embraced everything today and got after it on each rep. I would tell myself there is more there and I would access it. Broke it down and took it one thing at a time. Proud of myself for getting in some great work today and staying mentally strong.
Roll
15 min WU
5 mins @ Tempo
10 mins of Active
200m Brazillian (3:11)
Loop (3:46)
200m Brazillian (3:14)
Loop (3:46)
200m Brazillian (3:10)
(2 mins rec. btwn everything)
15 min CD
Hip-Mob
Rope Stretches
Roll
ETT = 9
This was great! Really embraced everything today and got after it on each rep. I would tell myself there is more there and I would access it. Broke it down and took it one thing at a time. Proud of myself for getting in some great work today and staying mentally strong.
Tuesday Apr 11, 2017 #
6 AM
Pool 45:00 [3]
slept:6.0
Pre-Act
Roll
6 min Swim
Drills
2 x (Counting down from 90s - 15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2
Fun Starts
Hand Slapping Game
Stride x 1
Strength
Rope Stretches
Roll
Ice Bath (10)
ETT = 9
This was decent. Body was feeling a bit weak and tired in the pool but got after it early on so that it was tough to get after it on the shorter reps at the end. Deep Water running was really solid as well. Had fun doing the starts again.
Roll
6 min Swim
Drills
2 x (Counting down from 90s - 15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2
Fun Starts
Hand Slapping Game
Stride x 1
Strength
Rope Stretches
Roll
Ice Bath (10)
ETT = 9
This was decent. Body was feeling a bit weak and tired in the pool but got after it early on so that it was tough to get after it on the shorter reps at the end. Deep Water running was really solid as well. Had fun doing the starts again.
6 PM
Running 22:00 [2]
22 min Run from the House
Only got in 22 mins this afternoon as it was a busy day due to exams and something else but I can't remember. Will have to make it up later in the week. Legs felt awful.
Only got in 22 mins this afternoon as it was a busy day due to exams and something else but I can't remember. Will have to make it up later in the week. Legs felt awful.
Monday Apr 10, 2017 #
5 PM
Monday WO 53:00 [4]
slept:9.0
Pre-Act
Roll
15 min WU
3 x (1, 2, 1 min Hard) w 1 min Easy btwn. 2 mins easy btwn sets.
6 min CD
5 x (10s Fast, 50s walk)
5 min CD
Plyo Jumps
P & S
Rope Stretches
Roll
ETT = 9
This was great. Took it one rep at a time and got after it. Went probably a bit harder on the harder stuff and a bit easier on the easier stuff than I should have. Tough to go into CD right afterwards. Got a lot out of today. Plyo was tough!
Roll
15 min WU
3 x (1, 2, 1 min Hard) w 1 min Easy btwn. 2 mins easy btwn sets.
6 min CD
5 x (10s Fast, 50s walk)
5 min CD
Plyo Jumps
P & S
Rope Stretches
Roll
ETT = 9
This was great. Took it one rep at a time and got after it. Went probably a bit harder on the harder stuff and a bit easier on the easier stuff than I should have. Tough to go into CD right afterwards. Got a lot out of today. Plyo was tough!
Sunday Apr 9, 2017 #
9 AM
Long Run 1:00:00 [3]
slept:8.5
Pre-Act
Lunges (7)
1 hr Long Run down Gratton
30 HOH
Hip-Mob
PU's
Strength
Planks
Foot/ Achilles Strength
Rope Stretches
ETT = 8
This was good. Fun run with Kayla and Hanna. The girls decided to go to Gratton to get a better run in. Legs feeling really heavy from yesterday. Super stiff doing drills afterwards. Got in some good strength today as well. Turned it over nicely at the end.
Lunges (7)
1 hr Long Run down Gratton
30 HOH
Hip-Mob
PU's
Strength
Planks
Foot/ Achilles Strength
Rope Stretches
ETT = 8
This was good. Fun run with Kayla and Hanna. The girls decided to go to Gratton to get a better run in. Legs feeling really heavy from yesterday. Super stiff doing drills afterwards. Got in some good strength today as well. Turned it over nicely at the end.