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Training Log Archive: hcmaxie22

In the 7 days ending Feb 17:

activity # timemileskm+m
  Wednesday WO1 1:20:00 9.94(8:03) 16.0(5:00)
  Race Day1 1:20:00 9.94(8:03) 16.0(5:00)
  Long Run1 1:15:00 9.32(8:03) 15.0(5:00)
  Monday WO1 51:00 6.52(7:49) 10.5(4:51)
  Off Day Circuit1 50:00 4.35(11:30) 7.0(7:09)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Shake-Out2 35:00 4.35(8:03) 7.0(5:00)
  Running1 35:00 4.35(8:03) 7.0(5:00)
  Total9 7:31:00 51.57(8:45) 83.0(5:26)
averages - sleep:9.1

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Saturday Feb 17 #

11 AM

Race Day (Parent's Day Invite 2018) 1:20:00 [5] 16.0 km (5:00 / km)
slept:7.0

Pre-Act
15 min WU
Active WU
Excels in Spikes
1 mile Race (5:16.06)
7 min CD
Rest for half an hour
10 min WU
10 mins of Active
Excels in Spikes
600m Race (1:40.7)
15 min CD
Rope Stretches
Roll

ETT = 10

Decent and fun day at the track in Minni. Took the lead for the first 3 laps then got passed in a weak moment going into the 4th lap by 4 girls. Felt myself starting to have some doubts but then acknowledged them and focused on sticking with the girls for the 5th lap then made some moves and passed 2 of the girls with 3 laps to go and then again passed another in the last lap. Had a very strong last 300m's and could hear Paige yelling "FIJG!" which really helped. I went out stronger and more confident than last week which was one of the things I intended on doing and also had better finishing laps. My only weak moments were in the middle but thankfully I was able to recover from that. I think I did a good job of working with and using the girls around me today. Still lots of room for improvement I think.

I also decided to sign myself up for the 600m last minute as well. Thought I would get the best bang for my buck this weekend and get in some more faster racing experience. It was roughly an hour and a half after the mile. Felt like I was in deep from the start and got passed pretty hard by 3 girls on the first lap. The first girl was absolutely gone but I held onto the two ahead of me. Found it very difficult to make a move since majority of the time we were running was on corners and didn't want to spend most of my time on their shoulders in lane 2. Did end up finding a bit of a kick in the last 100m's and passed a girl. And was soo close to beating 2nd place as well but really just ran out of real estate. I think it would have been a much different race/ time had it been on a big track. Kinda disappointed in my time when I saw it as I thought it did not match the effort I put in. I guess I'm just not so primed for it right now and also just having run a decent mile that I could still feel in my legs. Glad I did it though! Feel my mentality for the 600m has changed now that I have done all these longer races.

Friday Feb 16 #

5 PM

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

Pre-Act
20 min Shake-Out around the Track w Paigie
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

Good shake-out after the car ride and before watching the boys. Legs feeling good. Excited to race!

Thursday Feb 15 #

6 AM

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

Pre-Act
Foot/ Achilles Stuff
Roll
20 min BF Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Med-Ball (5kg)
Band Core
Rope Stretches
Roll
Ice Bath (10)

ETT = 7

Decent Circuit. Feeling pretty tired from yesterday's workout. Really sweaty on the bike today!

Wednesday Feb 14 #

9 AM

Shake-Out 15:00 [1] 3.0 km (5:00 / km)
slept:9.0

15 min BF shake-out on the Tread
Stretches
Roll

Good morning shake-out. Slept well. Lower legs and feet feeling good.
4 PM

Wednesday WO 1:20:00 [4] 16.0 km (5:00 / km)
slept:9.0

Pre-Act
Roll
WU Loop (17:?)
Tempo Loop (10:08)
Active WU
200m (35s)
3 x (4 x 300m @ 3k RP) 100m Jog btwn. 2 mins btwn sets.
2 mins to Spike Up
2 x (200m FFF) 45s rec.
15 min BF CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

Avg: 62.5. Best: 60
200m's: Avg - 32's


ETT = 9

Great workout for me today! Tempo loop was kinda lacking again but whatever it was tempo. Good quality active. Really focused on the 300m stuff and worked well with Paige today. Feeling really fit. Took it one rep at a time and feel I was really smooth today. Got tough on the last set but we were strong and able to run faster when we put in more effort. The 200m's were great and super fast today while feeling smooth! I feel I am able to run fast on the track in my long distance spikes but they kinda hurt my feet and achilles more so not sure if I should run the faster races in them or not. But ya was super pumped to be feeling that smooth while running 32's!

Tuesday Feb 13 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:6.0

Pre-Act
Roll
Game
6 min Swim
Drills
2 x (Counting down from 90s - 15s by 15s)
DWR to 45mins
Hip-Mob
Drills
Strides x 2
Speed Ladder
Stride x 1
Med-Ball (5kg)
Band Core Stuff
Foot/ Achilles Strength
Planks & Wall-Sits
Rope Stretches

ETT = 7

Decent Pool workout. HR = 28. Maybe not as deep as last week but concentrated on running smooth and efficiently but fast especially on the 2nd set. Overall I would say that my sprints at the end haven't been the best lately. Felt really tired on the stuff afterwards. Felt like it took the entire stride to get to top speed. Good effort this morning tho.
2 PM

Running 35:00 [2] 7.0 km (5:00 / km)
slept:1.0

35 min Bafeoot Run around the Turf
Hip-Mob
Stretch
Ice Bath (8)

This was good. Body feeling pretty tired so I kept it pretty short especially leading into these peak weekends of the season.

Monday Feb 12 #

4 PM

Monday WO 51:00 [4] 10.5 km (4:51 / km)
slept:9.0

Pre-Act
Roll
15 min WU
5, 4, 3, 2, 1mins @ 5k RP. 2 mins easy after the 5 & 4. 1 min easy after everything else.
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

ETT = 9

This was a good effort today. Was not able to stay with Paige again like I was able to last week but I think in terms of the plan I was able to execute it like Kip wanted us to. Worked hard and tough on the 5 & 4. The 3 was super challenging and probably the worst interval. Then the 2 snuck up on me and I just focused on staying tall and having good form when it got tough. Attempted to sprint the 1 min at the end. Very tough to go right into CD today. I just did a shuffle with my hands on my hips for the first 1 min. Great quality on the stuff afterwards.

Sunday Feb 11 #

7 PM

Long Run long 1:15:00 [3] 15.0 km (5:00 / km)
slept:9.0

75 min Long Run
30 HOH
Hip-Mob
P&S
Rope Stretches

Did this late with Paige and Rebekk's. Honestly didn't really feel like doing this today but got er' done. We were tired but had fun in the dark. I was exhausted all afternoon but felt a bit better as soon as we got going. I missed them this weekend!

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