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Training Log Archive: hcmaxie22

In the 7 days ending Sep 16:

activity # timemileskm+m
  Long Run1 1:05:00
  Running2 56:00
  Wednesday WO1 53:00
  Saturday WO1 52:00
  Monday WO1 51:00
  Pool1 50:00
  Off Day Circuit1 45:00
  Weights1 30:00
  Bike1 10:00
  Total10 6:52:00
averages - sleep:7.5

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Saturday Sep 16 #

9 AM

Saturday WO 52:00 [4]
slept:9.0

Pre-Act
Roll
10 min WU
5 mins of Active
6.4K Progression Run
15 min CD
P & S
Rope Stretches
Roll

ETT = 9

This was just okay today. Went out at off day effort and the girls got away from me on the first loop just because I felt out picking up the effort but it was going to be Tempo for me and I wasn't ready for that yet. Picked up the effort to reach tempo during the 3rd mile and saw myself gaining on the girls. I was thinking I was going to catch them before the end of the 3rd mile but suddenly found that the distance between up was not getting shorted any more and just staying the same. I realized about a quarter through the last mile that this was going to have to be my last mile because I wasn't going to be with them. I Increased the effort at this point to finish but found that when I crossed the line the tank was still not close to empty. Kinda disappointed with how I ran my last lap. Can only live and learn.
2 PM

Weights 30:00 [3]

Weights
-WU sequence
DL's, Rows, 90/90 (3 x 6)
RFE's, Plank(20s), Lat. Pull Downs (3 x 5)
Bosu Walk Outs, Plank Rockers, Bosu Hammy Pulls

This was good. Got this done after breakfast with the team. Needed some good glut activation by weights. Worked my way up to 155lb DL today.
3 PM

Bike 10:00 [3]

10 mins Steady-ish Spin Bike

Jumped on the bike for some extra strength & conditioning after weights.
4 PM

Running 16:00 [2]

16 min Shake-Out

Did this later in the day just for the fun of it. The legs were heavy.

Thursday Sep 14 #

6 AM

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

Pre-Act
Glut Stuff
Lower Leg Stuff
15 min Barefoot Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides x 6 Barefoot
Strength X
Foot/ Achilles Strength
Wall-Sit

ETT = 9

This was decent. Not extremely exhausted this morning. Run was good. Really sweaty on the bike. Elip was steady. Stuff afterwards was good quality. Got er done well. Strides were okay could be better.

Wednesday Sep 13 #

4 PM

Wednesday WO 53:00 [4]
slept:8.0

Pre-Act
Roll
15 min WU
10 mins @ Tempo
3 min jog/put on Spikes
6 x (30s Hard, 60s Easy)
2 mins to take off Spikes
5 mins @ Tempo
15 min CD back to Lake
Hip-Mob
P & S
Rope Stretches
Roll

ETT = 9

This was good! Was feeling pretty blah all day so had a shot of coffee before this which is something I never really do. First tempo was decent. Then the 30s hard were really good. They felt super natural and fairly easy. Even felt I was going pretty quick on the 60s in between as well. I have definitely felt more exhausted after the stuff in the middle during this type of workout in the past. Felt as though I could have done a few more. The last 5 mins of tempo were rough. Couldn't quite get the breathing in control so just focused on strong confident running which I think I was successful with. The strength at the end was good quality as well. Happy with my energy and focus after a long blah day.

Tuesday Sep 12 #

7 AM

Pool 50:00 [3]
slept:6.0

Pre-Act
Glut Stuff
Dodge Ball (5mins)
6 min Swim x 2
Drills
3 x (30s, 45s, 60s, 45s, 30s) Running A's
Deep Water Running
Hip-Mob
Drills
Strides x 6 (Barefoot & Spikes)
Strength X
Rope Stretches
Roll

ETT = 8

This was really good. Got after it in the pool. Was attempting to rig during the second set. I feel this almost happened because it got to the point where I felt I was getting much slower even though the effort had increased. Form was good. Deep water running average. Strides were decent although I don't know I went 95% on the last one.
5 PM

Running 40:00 [2]

40 min Run w Paigie @ Centennial
Rope Stretches
Roll

ETT = 9

This was good. Beauty day and we both agreed we were pretty zonked from pool still. Managed to hit one large hill but the goal was to take er easy to be ready to go for tomorrow again. Right hammy a bit tight in the middle. Good company and chats.

Monday Sep 11 #

4 PM

Monday WO 51:00 [3]
slept:8.0

Pre-Act
Glut Stuff
Roll
15 min WU
2 x (3 x 2mins Hard) 1 min Easy btwn reps. 2 mins Easy btwn sets.
1 min Easy
1 min Hard w Rebekkah
16 min CD w 2 x Hill Surges
Hip-Mob
P & S
Rope Stretches
Roll

ETT = 9

This was great. Really focused today on just running with the pack and not letting them go and did a great job of that not only on the workout today but on the easy parts as well. Was able to meet up with them again on set 2 during my last 2 intervals which worked out great because we really pushed each other to the end. Got after it on the last 2 mins and found it very difficult to go into CD. Rebekkah was having a rough go so I found it in me to do 1 more minute with her at the end. Had to stop as I started dry heaving after that. COuld really feel in my lungs that I had gotten a lot out of today. The hill strides were tough. Felt like I couldn't get the wheels going until about 20m's or so in. But they did get going eventually. Felt exhausted for the rest of CD. Will sleep tonight.

Sunday Sep 10 #

9 AM

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

Pre-Act
Roll
65 min Long Run
30 HOH
Hip-Mob
Squats & Lunges
Rope Stretches
Roll
Back to hangar for:
Foot/Achilles Strength
Wall-Sit
Planks
Med-Ball
Glut stuff
Yoga for upper back/neck

ETT=9

Good Long Run today with the ladies. We went up around the bluffs then back into the LPH. Will hit some more hills next week. Body feeling tired but energy over all wasn't too bad. Went back to the hangar and did a lot of extra random stuff today while the team was at their varsity meeting. Good fun weekend with the team and the recruits!

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