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Training Log Archive: hcmaxie22

In the 7 days ending Feb 10:

activity # timemileskm+m
  Wednesday WO1 1:11:00 8.7(8:10) 14.0(5:04)
  Long Run1 1:00:00 7.46(8:03) 12.0(5:00)
  Running2 1:00:00 7.46(8:03) 12.0(5:00)
  Race Day1 55:00 6.84(8:03) 11.0(5:00)
  Shake-Out3 54:00 6.84(7:54) 11.0(4:55)
  Monday WO1 52:00 6.52(7:58) 10.5(4:57)
  Off Day Circuit1 50:00 5.28(9:28) 8.5(5:53)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total11 7:27:00 51.88(8:37) 83.5(5:21)
averages - sleep:9.7

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Saturday Feb 10 #

2 PM

Race Day 55:00 [5] 11.0 km (5:00 / km)
slept:8.0

Pre-Act
15 min WU
Active WU
5 min jog.
Excels in Spikes
1 Mile Race (5:20)
15 min CD
Rope Stretches

ETT = 8

This went alright. Not as happy with it as I was for my 1500m last weekend but I suppose I can't be too disappointed with it being my first mile and all. Should have just treated it like a 1500m right off the hop but probably went out a bit too conservative on the first 3 laps. For some reason I remember my spikes were bugging me in those first couple laps and how they felt loose and like they were going to fall off or something. I guess I got past the annoyance because they slipped my mind after that. The whole group was conservative so I made a move after 600m and took the lead. Increased the effort each lap after that and tried to stay relaxed. Thought I had pulled away from the group but with 100m to go a girl came out of no where and put in a massive kick to the finish. I attempted to respond but I just didn't have what she had at the end. I'm happy with my effort and time considering I didn't have all those people pushing me in the middle like I did last weekend. Would have been nicer to get the "W" tho. The legs had a good burn of lactic acid afterwards too which I was happy about. Fun times.

Friday Feb 9 #

3 PM

Shake-Out 20:00 [1] 4.0 km (5:00 / km)
slept:11.5

20 min Shake-Out
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

ETT = 6

Really feeling tired today. Didn't really feel like even doing 20mins but glad I did. Slept so long and hard last night which felt soo good. Looking forwards to racing the mile tomorrow :)

Thursday Feb 8 #

6 AM

Off Day Circuit 50:00 [3] 8.5 km (5:53 / km)
slept:6.0

Pre-Act
Roll
Foot/ Achilles Strength
20 min BF Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides x 3
Med-Ball (5kg)
Core w Band
Rope Stretches
Roll

ETT = 7

Decent cross training today. Feeling a lot of body fatigue after yesterday's great workout. The running felt very tired and felt like I could fall asleep while I was putting my shoes on. Everything in my body was telling me to go back to sleep today but I got it done.
1 PM

Running 30:00 [2] 6.0 km (5:00 / km)
slept:2.0

30 min BF on the Turf
Roll/ Stretch

This was decent. Still feeling very tired dispite having a nice nap after circuit. Legs could use a nice rest now.

Wednesday Feb 7 #

9 AM

Shake-Out 17:00 [1] 3.5 km (4:51 / km)
slept:9.0

17.5 min BF on Tread
Stretch & Roll

Good shake-out. Right ankle a little sore and right hammy a bit tight but did some good rolling afterwards.
4 PM

Wednesday WO 1:11:00 [4] 14.0 km (5:04 / km)
slept:9.0

Pre-Act
Roll
WU Loop (17:?)
Tempo Loop (10:30)
Active WU
200m (36s)
3 x Excels
2 x (600m, 100m jog, 400m @ 3k RP) 2 mins rec.
3 mins rec & Spike up.
5 x (200m @ 1500m RP) 45s rec.
15 min BF CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

3:27, 3:29
35, 35, 34, 34, 33s

ETT = 9

Thought this was a great workout for me today. Especially the track stuff. Tempo was probably the slowest it's been but not going to think too much about it. Active was decent. Excels were alright but I think I've had faster. The 3k struff felt virtually effortless and I was able to hit the target fairly easily unlike at the beginning of the season. I did notice that I ran the 2nd 600m slower but I think it was because I put in the same effort that I did for the first set but probably should have increased a bit. Made sure to increase the effort for the 2nd 400 by quite a bit and found myself to run it a second faster. The 15 stuff felt super smooth in spikes today and virtually effortless running at that pace. I was happy to be running faster than what I was supposed to be running as well! Almost running the times I was running last year for 800m pace lol. Feet feeling pretty beat up after that workout so will have to be smart with recovery now :)

Tuesday Feb 6 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:4.0

Pre-Act
Roll
6 min Swim
Drills
2 x (15, 30, 45, 60, 60, 45, 30, 15)
DWR to 45mins
Hip-Mob
Drills
Strides x 3 BF
Med-Ball (5-6kg)
Core w Band
Planks
Foot/ Achilles Stuff
Rope Stretches
Roll

ETT = 7

Great pool wo this morning! Got in deep and dealt with it. Worked hard from the swim to the dwr. Great quality strength at the end as well.
2 PM

Running 30:00 [3] 6.0 km (5:00 / km)
slept:2.0

30 min BF on the Turf
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

Good run with Bekks & Paigie inside today. Feeling good. Got in some good stretching, rolling and icing afterwards.

Monday Feb 5 #

9 AM

Shake-Out 17:00 [1] 3.5 km (4:51 / km)

17 min Shake-Out on the Tread
Stretches
Roll

Good shake-out on the tread. First time in a while the body hasn't felt beat up while doing this.
4 PM

Monday WO 52:00 [4] 10.5 km (4:57 / km)
slept:9.5

Pre-Act
Roll
15 min WU
3 x (1, 2, 1mins @5k RE) w 1 min Easy, 2 mins Easy btwn sets.
15 min CD
Hip-Mob
P & S
Rope Stertches
Roll
Ice Bath (8)

ETT = 9

Great Monday wo today! Best one of the year so far! I felt I was putting in the same effort I always have for a Monday but today I was actually getting somewhere. Feels good to be up there again. Made P & S a super challenge for myself today.

Sunday Feb 4 #

7 AM

Long Run 1:00:00 [3] 12.0 km (5:00 / km)
slept:7.0

Pre-Act
Lunges (5)
1 hr Long Run through Winnipeg
20 HOH
Hip-Mob
Strength Y
Stretches

ETT = 8

This was good! Slept pretty good last night after not sleeping much at all the night before. Expected it to be very cold which it was but it wasn't unenjoyable. Once we got to the river it was nice as there wasn't much wind. Not feeling too beat up compared to prior weeks after racing.

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