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Training Log Archive: hcmaxie22

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Saturday WO1 1:11:00 8.7(8:10) 14.0(5:04)
  Long Run1 1:10:00 8.7(8:03) 14.0(5:00)
  Wednesday WO1 1:00:00 7.46(8:03) 12.0(5:00)
  Monday WO1 57:00 7.15(7:59) 11.5(4:57)
  Pool1 51:00 3.11(16:25) 5.0(10:12)
  Off Day Circuit1 50:00 4.35(11:30) 7.0(7:09)
  Running1 41:00 4.97(8:15) 8.0(5:08)
  Total7 6:40:00 44.43(9:00) 71.5(5:36)
averages - sleep:7.8

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Saturday Nov 18, 2017 #

9 AM

Saturday WO 1:11:00 [5] 14.0 km (5:04 / km)
slept:8.0

Pre-Act
Roll
30 min Progression Run (10mins Slow, 10mins @ Off Day, 10mins @ 10K Pace)
Full Active WU
3 x (1K @ RP) 3 mins rec.
15 min Barefoot CD
P & S
Rope Stretches
Roll
Ice Bath (10)

3:41, 3:30, 3:23

ETT = 10

I thought this went well today. Followed the plan. The first 10 mins of the progression run felt extremely slow and as much as I felt I was holding back I was still leading the pack and felt like I was the one pushing the pace. Then as we progressed into off day pace it still felt slow but it felt weird to be only going regular pace because my body just wanted to push it some more. Then when we got to 10K Pace Rebekkah and Paige took off. I made it my goal to run fast but smooth and in control. I feel I for sure hit a Monday effort by the end. I felt strong. Active was good. I think I got some good stuff out of active as I found it a good challenge today. Feeling slow and bulky on my last stride. The 1k's were quite good. Different from doing them outside but that's expected. I progressed in time which was what was supposed to happen. Again I went out quite effortlessly and conservative but got faster by almost 10 seconds each time. We took turns leading and I was really using Dylan to get the most out of the last 2. He really pushed me today. Felt a nice lactic burn on the last one. Emptied the tank on the last one. Made a push from further out and remember thinking I was in deep which was a good thing. Happy with my mental toughness today and ability to compete with those around me.

Thursday Nov 16, 2017 #

6 AM

Off Day Circuit 50:00 [3] 7.0 km (7:09 / km)
slept:6.0

Pre-Act
Roll
20 min Barefoot Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides x 2
Speed Ladder (2 Sets)
Stride x 1
Med-Ball (3kg) 10 Reps
Rope Stretches
Roll

ETT = 8

This was decent. Got in a nice barefoot. Worked up a sweat today on the bike. Having fun with the stuff afterwards. Happy we are doing med-ball and speed ladder again

Wasn't feeling too great in the afternoon so I opted for sleep instead of doing yoga or more running. Focusing on getting myself ready for Saturday now.

Wednesday Nov 15, 2017 #

4 PM

Wednesday WO 1:00:00 [4] 12.0 km (5:00 / km)
slept:9.0

Pre-Act
15 min WU to Current River
1 Loop @ Tempo (4:12)
1 Loop @ RP (4:0?)
5 mins of Active
2 x (6 x 200m @ 3k RP) 40s Rec. 3 mins btwn sets. Spike 2nd Set.
1 Loop @ Wed Effort
15 min CD back to Boulevard
Hip-Mob
P & S
Rope Stretches
Roll

ETT = 8.5

This was an entertaining workout. I think I did a decent job of working with what I had today in order to get the most out of it. I kinda just went for it and accepted that it was what it was. 1st and 2nd Loops were decent and engaged but very windy once you hit the back half. Wanted my RP effort one to be faster than it was. Once we got to the 200's the footing was very slippery. I felt strong and upright but I felt like I had to slightly hold back in order to not slip and fall especially on the tight corners. I did fall on my face during the first set which was funny. I ended up sliding about 3 feet and brought Hailee down with me. We got up and finished tho. It was a bit better once we got our spikes on. Was hands on knees after the last one but barely. I got my last 3 to be around 38-36 but they were averaging 39-40. Didn't feel super hard for a Wednesday today. The last loop was messy haha I hit the back stretch and the wind was crazy. Would have been pretty funny to see what we all looked like during that part of the loop. Was not moving very quick. Didn't need to go hands on knees at the end. There was no shortage of entertainment on the cool down as well. I had fun today which has been one of the goals for this season for me. Excited for Nationals!

Tuesday Nov 14, 2017 #

6 AM

Pool 51:00 [3] 5.0 km (10:12 / km)
slept:5.0

Pre-Act
Okie Dokie Ball (5 mins)
12 min Swim
Drills
1 x (Counting down from 2:15 - 15s by 15s)
Deep Water Running to 45 mins
Hip-Mob
Drills
2 x Strides (75% & 85%)
Speed Ladder x 2 sets
1 x Stride @ 95%
Learned new Med-Ball (1kg)
Rope Stretches
Roll
Ice Bath (10)

ETT = 8

This was decent today. Been a while since I've been in the pool. Thought my swim was good quality today. Felt the burn on the drills. Got after it early on in the workout so that it was hard for me to find something left for the last shorter reps. Felt like my drills and strides were a bit rushed through. Felt like I was going as quickly as I could and skipped out on my K drills but was still not able to keep up with the rest of the team in order to get the instructions for the next task in time. Good quality speed ladder and excited to be doing med-ball again.
4 PM

Running 41:00 [2] 8.0 km (5:08 / km)
slept:2.0

41 min Run through Centennial w Paigie
Hip-Mob
Back to Hangar:
-Abs
-Planks
-Wall-Sit
-Foot/ Achilles Strength

This was decent. Took it easy and got in the mileage. Hopefully we didn't take it too easy. Good company from Paige. Went back to the hangar afterwards to get in some extra strength.

Monday Nov 13, 2017 #

4 PM

Monday WO 57:00 [3] 11.5 km (4:57 / km)
slept:9.0

Pre-Act
Ass Activation
15 min WU
10 mins @ Tempo
2 mins Easy.
5 mins of 30s Steady, 30s Surge.
2 mins Easy
3 mins of 30s Steady, 30s Surge.
20 min CD
Hip-Mob - back @ hangar
P & S
Rope Stretches

ETT = 9

Good workout today. Worked off the back of Paige for Tempo. Played with that line. Maybe zoned out a bit but then got right back into it as soon as I noticed and focused again. The steady-surge was decent. Focused on being fast for the steadies and then backing off a bit on the surges. Wasn;t sure if I wanted to do a second set or not. Couldn't make up my mind so I decided to do 3 more minute of it. Ended up being the best part of the workout. Ended up having an extended cool down with Kip, Rebekkah and Paigie. Fun times.

Sunday Nov 12, 2017 #

9 AM

Long Run 1:10:00 [3] 14.0 km (5:00 / km)
slept:8.0

Pre-Act
Lunges (7)
70 min Long Run
30 HOH
Hip-Mob - back at the hangar
Strength Y
Rope Stretches
Roll

ETT = 9

This was a really fun long run. Set things off right with a really nice team meeting before hand. Started out a bit sluggish feeling and was having trouble keeping up with the group or didn't feel like going that fast off the start at least. We went into Centennial and met up with some of the other guys. Fun times in the snow. Too bad it couldn't be this warm the whole winter. Ran it down hard at the end. Really progressed through this today. Had some more great group bonding in the evening at Marsala Grill. Just loving the atmosphere this year with this group. Kinda sad I'm not varsity anymore.

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