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Training Log Archive: hcmaxie22

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running2 1:35:00 11.81(8:03) 19.0(5:00)
  Wednesday WO1 1:25:00 10.56(8:03) 17.0(5:00)
  Saturday WO1 1:16:00 9.32(8:09) 15.0(5:04)
  Long Run1 1:15:00 9.32(8:03) 15.0(5:00)
  Shake-Out3 1:08:00 8.7(7:49) 14.0(4:51)
  Monday WO1 54:00 6.84(7:54) 11.0(4:55)
  Off Day Circuit1 50:00 4.35(11:30) 7.0(7:09)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total11 9:08:00 63.69(8:36) 102.5(5:21)
averages - sleep:8.4

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Saturday Jan 27 #

9 AM

Saturday WO 1:16:00 [5] 15.0 km (5:04 / km)
slept:8.5

Pre-Act
Roll
30 min Progression Run (10/10/10)
3 min rec.
Active WU
200m (36)
3 x (4 x 200m Master Blaster WO) - w Jieffffff :D 4 mins btwn sets.
20 min BF CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

ETT = 10

This was good. Feeling pretty fit! Got super nervous for the workout after that intense meeting. Started questioning my everything which wasn't super fun. The workout started and I became very focused on what I had to do. We were supposed to finish the progression run @ about a Wednesday effort which I think I was successful with. Worked with Benny Boom Boom and we were quite the team!! I focused on always pushing it. Very tired at the end.. I felt like I had to throw up but nothing was coming out. It deff made the rest of the workout a lot more challenging. By the time active was done rebekk's and I both agreed that we felt very tired lol. When the workout started I just did my best to take it one lap at a time and punch myself in the face about 40s at a time. Mentally in check. I think that I would have been faster had there not have been that progression run but I was happy to be feeling that way as I knew I would be getting more out of it. I feel I did what Kip wanted me to do in terms of effort but I just felt I couldn't move any faster dispite the effort I put forth. I never really felt that lactic burn just a lot of fatigue. Overall about a 8.5/10 Saturday wo success I'd say. And happy to be leaving the track and waking up the next morning still healthy.

Friday Jan 26 #

3 PM

Shake-Out 35:00 [2] 7.0 km (5:00 / km)
slept:9.0

Leg-Swings
35 min Shake-Out
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

Good shake-out with Paigie around the Turf. Only meant to do 35 but we got to talking and I just couldn't end the conversation. <3

Thursday Jan 25 #

6 AM

Off Day Circuit 50:00 [3] 7.0 km (7:09 / km)
slept:5.0

Pre-Act
Foot/ Achilles Strength
20 min Barefoot
15 min Bike
15 min Elip
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Med-Ball (5-6kg)
Rope Stretches
Wall-Sits
Planks
Ice Bath (10)

ETT = 8

Decent off day circuit except for that stupid elip. Gawdddd I dispise those ones downstairs. Had trouble getting to the right RPM and when I was there I just felt like I was being thrown off the machine. So I opted to a bent over squating position for the entire 15 mins which was a very uncomfortable struggle and it seem like the longest 15 mins of my life. I just wanted off that machine so bad. Oh well not sure what I got out of that...mental toughness I suppose. The stuff afterwards was pretty decent. Right hip is feeling loose again after all the stretching I did yesterday.
3 PM

Running 55:00 [3] 11.0 km (5:00 / km)
slept:1.0

Pre-Act
55 min Run through Shuniah Mines
Rope Stretches @ home

ETT = 6

This was decent. Didn't have anyone to run with this afternoon as everyone else could only run in the morning but I felt I needed a bit more recovery than a couple hours after circuit. Decided to go exploring in Shuniah again..I think I'm finally starting to figure out the trails. They are pretty for winter but I think for in season I would prefer to keep to my massive centennial hills. I also got lost a bunch of times or couldn't use certain trails due to too much snow but live and learn I guess. Went about 10 mins over what I wanted to run but some extra mileage this week shouldn't be an issue.

Wednesday Jan 24 #

9 AM

Shake-Out 15:00 [1] 3.0 km (5:00 / km)
slept:9.5

15 min Shake-Out on the Tread
Stretches
Stick Rolling

Good shake-out. Legs feeling better than they have the past 3 days.
4 PM

Wednesday WO 1:25:00 [4] 17.0 km (5:00 / km)

Pre-Act
Roll
WU Loop (17:24)
Tempo Loop (10:17)
Active WU
200m (35s)
3 x 50m Excels
4 x (5 x 200m @ 3k RP w 100m jog btwn) 2 mins btwn sets.
15 min barefoot Tempo
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (11.5 oops)

Avg: 41.7/ Slowest: 43/ Fastest: 40

ETT = 9

This was decent. Fairly smooth and effortless today. Got hard in the last 2 sets when we decided that in order to reach a Wednesday's workout we needed to move faster on the recoveries. We kept a tight pack but I found it was a challenge to run with there being so many people on the track to run with. I kept slipping to the back which didn't make me feel too good but I was hitting all the splits. Was a little more agressive at keeping to the front in the last set and we were running around 40's with our spikes on. Have definitely had tougher wednesday's workouts but was able to make myself have to go hands on knees by the end. Kept things smooth the entire time today and at no point did I feel like I was pushing the effort to keep the pace. Feeling fit.

Note: Right hammy and hip flexor feeling a bit rough during this on the corners. I think its just tightness but the feel sore. Body feeling more rested but still kind of beat up in some parts.

Tuesday Jan 23 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:7.0

Pre-Act
Okie Dokie Ball (5mins)
6 min Swim
Drills
4 x (60, 45, 30, 15s Running A's)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Med-Ball (5-6kg)
Core Band (x10)
Foot/ Achilles Strength
Wall-Sit w Band (80s)
Planks
Rope Stretches
Roll

ETT = 8

Still feels pretty challenging to workout because of how sore and stiff my legs are feeling. My hip flexors were really sore during the running A's and a couple times I got worried because I felt some weird shooting shock go down my leg from my hip flexor to my hammy to the back of my knee. It stopped eventually tho but I questioned how hard I should actually work today. I did some good quality strength and kept the strides easier. Strength seems to solve a lot of problems for me so I concentrated on activating specific muscle groups. Spent a good amount of time doing stretching and rolling afterwards. Will probs tone down the mileage a bit this afternoon and then pack it on again on Thursday in order to feel s bit better for Wednesday's workout.
2 PM

Running 40:00 [2] 8.0 km (5:00 / km)
slept:1.5

Leg Swings
40 min Barefoot Run
Hip-Mob
Stretches

ETT = 7

This was alright. Feeling a bit more rested after a nap I took after pool this morning. Felt super stiff and sore to start and had little knee drive. Got loosened up and rolling better towards the end. Got in the work. Will run a bit more on Thursday but for now just trying to get the legs feeling okay for tomorrow's workout.

Monday Jan 22 #

9 AM

Shake-Out 18:00 [1] 4.0 km (4:30 / km)

18.5 min Shake-Out from the House
Stretches
Roll

Uncomfortable shake-out this morning. Feet and upper glut area feeling pretty sore and tight. Felt a bit better at the end. Hoping this will help me feel more ready to go for this afternoon.
4 PM

Monday WO 54:00 [3] 11.0 km (4:55 / km)
slept:10.0

Pre-Act
Roll
Glut Activation
15 min WU
5 x (4 mins @ Tempo) 1 min Easy btwn.
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (9)

ETT = 8

A pretty rough go today. Found today a challenge from the start especially after that blazing warm up where I was definitely already at tempo after that hill before the workout even started. Got in the tempo work and found my aerobic system to be pretty strong but it was my legs that were having trouble keeping up with that today. Very sore and stiff overall especially in the upper glut/ hipflexor area. I felt it on each step and it made the workout pretty uncomfortable. Especially on the recoveries I felt like a rusty creaky machine lol. Strength afterwards was more challenging than usual also... could feel all those core exercises in my hip flexors.

Sunday Jan 21 #

2 PM

Long Run 1:15:00 [3] 15.0 km (5:00 / km)
slept:7.0

Pre-Act
Lunges (6)
75 min Long Run
30 HOH
Hip-Mob
Strength Y
Rope Stretches
Roll
Ice Bath (10)

ETT = 7

Good long run. Got in the work with the girls and Kip after the bus ride home from Superior. Found it challenging. Never really got better near the end probably tougher. Found myself to be breathing a bit more heavily than usual by the end. Some good body fatigue. Those 3 races really did a number on me I think haha. Will sleep tonight.

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