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Training Log Archive: hcmaxie22

In the 7 days ending Jan 20:

activity # timemileskm+m
  Race Day2 2:20:00 17.4(8:03) 28.0(5:00)
  Running2 1:13:00 9.01(8:06) 14.5(5:02)
  Long Run1 1:00:00 7.46(8:03) 12.0(5:00)
  Off Day Circuit1 50:00 3.73(13:25) 6.0(8:20)
  Monday WO1 48:00 5.9(8:08) 9.5(5:03)
  Shake-Out2 45:00 5.59(8:03) 9.0(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total10 7:41:00 51.88(8:53) 83.5(5:31)
averages - sleep:9.1

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Saturday Jan 20 #

1 PM

Race Day 1:20:00 [5] 16.0 km (5:00 / km)
slept:8.5

Pre-Act
Roll
15 min WU
Active WU
Excels in Spikes
800m in Sprint Medley Relay (2:24~)
15 min CD
Active WU
Excels in Spikes
800m in Distance Medley Relay (?)
15 min CD
Hip-Mob
Rope Stretches
Roll

ETT = 10

This was a fun meet. I was really happy with my mentality today and while running the 800m's. Got in good quality active WU's. First 800 was strong and I felt fit while running it. Would have been interesting had there been people to work with. Did my best to get in deep on the 3rd lap and think I did a good job as there wasn't much juice left for the last one. The 2nd 800 I knew I needed to run hard to get the speed out of if I want to race well in the 1500 at Bison. I basically just went out smooth and fast and did my best to hold on. I felt myself slow down at about 350m into the race but then worked the 3rd lap again on my own. Again not much juice left for the 4th lap which was my plan. I'm pleased with my mentality and for not freaking out mid race. Knowing we were winning by a long shot also helped a lot. So fun to be able to do this with the girls. Got some good racing experience out of this weekend. :)

Friday Jan 19 #

5 PM

Race Day (UST) 1:00:00 [5] 12.0 km (5:00 / km)
slept:8.0

Pre-Act
Roll
15 min WU
Active WU
Excels in Spikes
3k Race (10:35~)
15 min CD
Hip-Mob
Rope Stretches
Roll

ETT = 10

I'm pretty pumped about today. Maybe more than I should be? Haha well it's nice to be able to say that I got a PB on the track again after I don't even know how many years. And by about 11 seconds! I could get used to this distance running thing and the big jumps you can make. So had a great mentality going into the race. It did help a lot that the legs were feeling super fresh after not doing a Wednesday workout this week. I went out with Bekk's and it felt super floaty and easy the first 500m and I found it hard to believe I could feel that good while going that fast. Anyways I basically just put myself in a trans and just focused on staying at her back for as long as I could. Felt her slip away around a K but then think I did a pretty good job of working to push the pace on my own. Pushed strongly through the 2nd K and then felt the form fall apart a bit in the last K. Put in an effort to kick in the last 400m but it didnt come so easily as last week because of the quality work I had already put forth in the race. Pretty happy to see that time come off and see myself making improvements. I'm enjoying running the 3k.

Thursday Jan 18 #

1 PM

Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:9.0

25 min Barefoot Shake-Out
Hip-Mob
Rope Stretches
Roll

ETT = 7

Good shake-out with Paigie. Feeling pretty excited for the weekend and legs are feeling fresh and ready to rip!

Wednesday Jan 17 #

6 AM

Off Day Circuit 50:00 [3] 6.0 km (8:20 / km)
slept:7.0

Pre-Act
Foot/Achilles Strength
20 min Barefoot Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Speed Ladder
Med-Ball (5-6kg)
Wall-Sit (70s)
Rope Stretches
Roll

ETT = 9

Another good off day. Had a really good sleep so not too tired today. Focus and effort were great. Stepped up the med-ball today.
4 PM

Running 35:00 [3] 7.0 km (5:00 / km)
slept:2.0

Pre-Act
15 min WU
Active WU
200m (36.1)
5 min BF CD
Hip-Mob
Rope Stretches
Roll
Ice Bath (8)

Nice good quality active WU this afternoon with the girls. Body feels good. A bit tired.

Tuesday Jan 16 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:5.0

Pre-Act
Okie Dokie Ball (5mins)
6 min Swim
Drills
1 x (Counting down from 2:15 - 15s by 15s)
DWR to 45mins
Hip-Mob
Drills
Strides x 2
New Speed Ladder
Stride x 1
Med-Ball (5kg)
New Core Band Exercises (x10)
Foot/ Achilles Strength
Wall-Sit (85s)
Planks
RFE's (3 x 5 - 70lbs) & Hip Openers
Rope Stretches

ETT = 8

Good pool workout. Maybe the hardest I've worked on the swim. Got to the point where the hip flexors were turning raw and failing and I was having trouble kicking once I reached the wall. Had fun competing with the people around me. Feel I worked hard early on in the workout. Heart rate was only 28 today and felt my breathing wasn't as out of control at the end.
2 PM

Running 38:00 [2] 7.5 km (5:04 / km)

35 min Barefoot
3 min Run & Strides in New Shoes (NB - Fresh Foam)
Hip-Mob
Rope Stretches

ETT = 6

This was nice. Did this barefoot with Paige around the turf. Only meant to do 30 but we got to talking and didn't end up checking our watches until 34:45. lol
Legs feeling good.

Monday Jan 15 #

9 AM

Shake-Out 20:00 [1] 4.0 km (5:00 / km)
slept:8.0

20 min Shake-Out on the Tread
Stretch & Roll

Decent morning shake-out on the treadmill in barefeet. Right ankle was feeling a bit sore and awkward in the first 5 mins but then warmed up and felt fine.
4 PM

Monday WO 48:00 [4] 9.5 km (5:03 / km)
slept:8.5

Pre-Act
Roll
15 min WU
18 mins of 1:45 Steady, 15s Surge
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

ETT = 9

Another solid effort on a Monday workout. Again felt like I was putting in a significant amount of effort just to stay somewhat in reach of people lol but got something out of it for sure. Hoping it pays off on the track where the traction is better lol. Kept it my focus to get something out of the cool down. Keeping close to Paige was a challenge. Another solid Push and Sit today as well. Really been enjoying these winter monday workouts with the team this year.

Sunday Jan 14 #

9 AM

Long Run 1:00:00 [3] 12.0 km (5:00 / km)
slept:8.0

Pre-Act
Lunges (4)
1 hr Long Run
20 HOH
Hip-Mob
Basic Strength
Rope Stretches
Roll
Ice Bath (10)

ETT = 8

Good long run. Not feeling too tired or sore from yesterday which tells me I could have given more in that race. Feet are feeling pretty good.

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