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Training Log Archive: hcmaxie22

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Long Run1 55:00 6.84(8:03) 11.0(5:00)
  Monday WO1 51:00 6.21(8:12) 10.0(5:06)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Running1 28:00 3.73(7:31) 6.0(4:40)
  Total4 2:59:00 19.57(9:09) 31.5(5:41)
averages - sleep:8.8

» now

Tuesday Nov 21, 2017 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)

Hand Ball (5mins)
6 min Swim
4 x (60, 45, 30, 15s Running A's)
Deep Water Running to 45mins
Strides x 2
Speed Ladder
Stride x 1
Med-Ball (4kg) 10-12 Reps
Core w Blue Band
Foot/ Achilles Strength
Planks & Wall-Sits
Rope Stretches

ETT = 9

Great pool workout today. Really got after it and pretended like I was racing. Find this pool workout # 9 to be really tough. Those shorter reps take a lot out of you if you attack each one. Got a lot out of today. Moved up the weight this week for Med-Ball but probably wont lift as much on Thursday. Got in some good tune up foot strength just to be 100% foot ready for Nats. Looking forwards to this weekend!
5 PM

Running 28:00 [2] 6.0 km (4:40 / km)

28 min Barefoot Run around the Turf
Rope Stretches

ETT = 7

This was good and felt very easy today. Did this with Paige so we got some good chats in.

Monday Nov 20, 2017 #

4 PM

Monday WO 51:00 [3] 10.0 km (5:06 / km)

15 min WU
20 mins of 3:30 Steady, 30s Surge
16 min CD Back to Hangar
P & S
Rope Stretches
Ice Bath (10)

ETT = 9

This was a great Monday workout. One of the best of the season for sure. I knew it was going to be the last big-ish workout before Nationals so I thought I had to crush it and I think I did. The 20 mins was a bit intimidating to hear but I honestly just set those thoughts aside and treated it as if I was only doing 16 or something. Thought I was going to die after some of the surges I did but I was pleasantly surprised at how well I was able to get back into steady. Near the end of the workout I focused on working very hard on the steadies because I knew that no matter what I was going to be working hard on the surges. For this reason I got a lot out of today and found it very difficult to go right into cool down. The first 7 mins of CD today was very slow but the pace did pick up near the end and I was able to run with the girls. Excited for this week.

Sunday Nov 19, 2017 #

9 AM

Long Run 55:00 [3] 11.0 km (5:00 / km)

Lunges (4)
55 min Long Run
20 HOH
Strength Y
Rope Stretches

ETT = 9

Good Long Run. We checked out the trails at Shuniah today which are actually enjoyable in the winter when there is a little bit of snow. Pace was slower than usual obviously due to the snow but the effort was the same because of the snow. Could really feel it in my calves and quads today and got the heart pumping as well. Had fun with the girls. Good quality strength afterwards at the hangar as well.

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