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Training Log Archive: hcmaxie22

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running2 1:47:30 13.36(8:03) 21.5(5:00)
  Shake-Out4 1:35:00 11.81(8:03) 19.0(5:00)
  Saturday WO1 1:25:00 10.56(8:03) 17.0(5:00)
  Wednesday WO1 1:15:00 9.32(8:03) 15.0(5:00)
  Long Run1 1:15:00 9.32(8:03) 15.0(5:00)
  Yoga1 1:00:00
  Monday WO1 55:00 6.84(8:03) 11.0(5:00)
  Off Day Circuit1 50:00 4.35(11:30) 7.0(7:09)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Strength2 40:00
  Total15 11:27:30 68.35 110.0
averages - sleep:7.9

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Saturday Apr 21 #

9 AM

Saturday WO 1:25:00 [5] 17.0 km (5:00 / km)
slept:8.5

Pre-Act
Glute Activation
20 min WU
Active WU
3 x (6 Hills @ Italian Hall) 2 mins rec btwn sets.
24 min CD back to Italian Hall and then to LU
Hip-Mob
Hurdle Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

10:20, 11:25, 11:16

ETT = 9

Good workout today. First time doing 18 hills! Worked hardest on the hills parts today, especially into the 2nd and 3rd sets. This made the recoveries super tough and pretty slow for the first bit after each hill. Felt very strong on the hills. Things I did well today: Focused on what I needed to do to get the most out of the hills. Good arm motion and up tall running. Dug deep! Things to do next time: Push a bit harder on the down hills when I start to feel a bit more recovered from the last hill. Left calf feeling a bit sore now but didn't feel it at all during the workout.

Friday Apr 20 #

12 PM

Shake-Out 30:00 [1] 6.0 km (5:00 / km)
slept:10.0

30 min BF Shake-Out in the Hangar
Hip-Mob
Rope Stretches
Stick & Ball
Ice Bath (10)

Nice shake-out in the hangar with Paige. Slept so long and hard last night so pretty pooped from the week. Left calf was feeling a bit sore and tingly to start but didn't notice it after about 2 mins in. Got in there with the ball after which was pretty tender. It's feeling kinda sore now from the ball work. Walked Popcorm around the Marina after this. It's 5pm now and I'm feeling so tired that I wish it were bed time.

Thursday Apr 19 #

6 AM

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

Pre-Act
20 min BF Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides x 2 HOH
Speed Ladder
Strides x 1 HOH

ETT = 7

This was good. Feeling pretty tired this morning after a crappy sleep but was still able to have some fun with this. Got in a steady effort on everything.
8 AM

Strength 20:00 [3]

Weight Session (Day # 2)

RFE's (2 x 10) -60lbs + A Skip (2 x 10s)
Power PU's (2 x 10) -15lbs then 25lbs + Shoulder Taps (2 x 5/s)
Chops (2 x 10) -Red Band

Rope Stretches
Roll
Ice Bath (10)

Decent weight session. The RFE's felt really tough today. I found it a big challenge to go for 10 reps even when I decreased the weight by 30lbs from last week. Took it easy again with the band stuff today as the arm was a bit sore throughout the night.
3 PM

Running 47:30 [2] 9.5 km (5:00 / km)

35 min Run @ Gratton
12.5 min Run BF in the Hangar

Extra Glute Stuff:
Wide-Legged Squats (3 x 10) -60lbs + Bar
Alt. Rev. Lunges (2 x 6/s) -60lbs
Bosu Ball Hamstring Pulls (2 x 10)

Beautiful run @ Gratton today. Pretty slow to start. Legs were feeling it today. Ran almost 90s faster on the way back. Got to the hangar and the running quality was cruisy and peppy. Left calf a bit sore to start today. Got in some good glute stuff as well. Wide-legged squats felt easier this week than they did last.
5 PM

Yoga 1:00:00 [3]

1 hr Hot Moksha w Music

Was feeling pretty tired and hungry before this so focus was not the best. Above all I got in a good stretch and some good postural poses and meditation in the end so as always I'm happy I decided to show up.

Wednesday Apr 18 #

9 AM

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

25 min BF Shake-Out on the Tread
Stretches

Good morning shake-out. Had a nice long sleep. A bit tired but not too bad. Shoulder a bit sore waking up this morning but I was good at sleeping on my back for most of the night. Legs are feeling good.
4 PM

Wednesday WO 1:15:00 [5] 15.0 km (5:00 / km)

Pre-Act
Roll
WU Loop (18)
Tempo Loop (9:31!)
Active WU
200m (37)
3 x (200m Brazillian's) w 2 mins rec.
2 mins rec.
1k @ 3k RP (3:39)
15 min BF CD
Hip-Mob
Hurdle Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

ETT = 9

This was good. Spent a good amount of time before preparing mentally for this. Tempo was excellent today. Played with that line and found I was really moving and not being held back aerobically today. Fastest I've ever run it! I think it helped make the rest of the workout more challenging as well. Got to a tough place during the Brazillians especially during the 2nd and 3rd sets. Got to that panic-y state which was where I needed to be. Very vocal today lol which didn't seem to affect my workout negatively. Happy with how I was able to focus on one lap at a time and use the people around me to push myself. It was a great workout but I'm pretty disappointed with how I fell apart in the 2nd last lap of the 1k. Kinda made it my plan as I ran to glue myself to Paige and then I hoped to make a move around her in the 2nd last lap and break away to the finish. Just as I was about to do that tho Kayla already beat me to it so I put in a surge on the outside to follow her. All was going as planned until the legs began to buckle and take on a totally different stride, one that I should never have while on the track. I was having a lot of trouble with lifting the legs and keeping on her back and I could hear Paige come up behind me and got passed and let her go. The legs felt recovered again after about a lap of that shuffle running as I was able to return back to the stronger running again and finish strong. It took so much out of me. For sure above a Wednesday workout today as I needed to go on the ground for a while afterwards. Felt super out of it and stupid for the rest of the evening after this.

Tuesday Apr 17 #

6 AM

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

Pre-Act
Spike Ball
6 min Flutter Kick
Drills
2 x (Counting down from 90s - 15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 2 HOH
Speed Ladder
Stride x 1 HOH
Hurdle Hip-Mob
Foot/ Achilles Stuff
Planks
Rope Stretches
Roll
Ice Bath (10)

ETT = 7

This was alright. I was trying to take it easy on my shoulder today. I was good at that but it costed me not getting after it as well in the pool but I think it was for the best because I'm tired of re-irritating it every week. The flutter for 6 mins really hurt! My hip flexors were super sore and achy. Stayed at pretty much the same cadence the entire workout but took the opportunity to focus on getting the knees up and the hip flexors engaged while smiling and relaxing the upper body. HR only got to 23.
5 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)

1 hr Run w Paige & Kayla
Hip-Mob
Rope Stretches
Stick
Ice Bath (10)

ETT = 7

Nice run with the girls this afternoon. We did the Belrose loop which was a bit long for me but I wanted the company today so stuck it out. We took it pretty easy, got back pretty close to exactly an hour. Realized I had very much overdressed about 11 mins into the run so that was another character builder.

Monday Apr 16 #

9 AM

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

25 min Shake-Out on the Tread
Stretch
Roll
Upper Back and Shoulder Yoga (10mins)

Good Shake-out this morning. Right shoulder was sore again when I woke up. Feels good after easy stretching.
4 PM

Monday WO 55:00 [3] 11.0 km (5:00 / km)

Pre-Act
Glute Activation
Roll
15 min WU
2 x (4 x 2 mins Hard, 1 min Easy) w 2 mins Easy btwn sets.
16 min CD
Hip-Mob

ETT = 9

Great Monday WO for me today! I surprised myself in the snow. Stayed to cleared areas the best I could but snow was not avoidable for the most part. Focused on up tall posture and just running hard in the moment. I got to that sweet spot where it felt really hard and my insides started to hurt and my lungs were hurting. Very tough to go right into cool down. Felt very strong today! Things to improve upon: Think about smiling more.
6 PM

Strength 20:00 [3]

Weight Session (Day # 1)

DL's (2 x 10) -110lbs + BAR, Box Jumps (2 x 10)
Bench Press (2 x 10) -60lbs + Landmine Press (2 x 10) -15lbs + BAR
Rope Stretches
Roll
Ice Bath (10)

Good strength today. Toned down the DL's as it was 10 reps this week and I kinda hurt my back last week. I felt that with this weight I was engaging the proper muscles instead of my lower back. Toned it down with the arm stuff as well as I hurt my shoulder again last week but didn't feel it twinge with today's amount of weight.

Sunday Apr 15 #

9 AM

Long Run 1:15:00 [3] 15.0 km (5:00 / km)
slept:8.5

Pre-Act
Lunges (5)
75 min Long Run
30 HOH
Hip-Mob
Strength Y
Wall-Sit (76s)
Rope Stretches
Roll
Ice Bath (10)

ETT = 8

Pretty grindy long run today for me. The footing was a character builder. My calves and achilles were feeling really sore and my legs in general were just feeling like they were full of a lot of junk. Got grumpy when I didn't know where I was going. Beeman and I lost Kayla and Paige so had to find our own way back. Finally got back on the decent trails in Centennial and got in some better quality running in the last half hour. My legs also were feeling better near the end. Even though I came across as grumpy I was happy that I was feeling this rough. Great quality strength afterwards. Fun morning with the gang:)
7 PM

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

15 min Shake-Out on Tread

Nice little shake of the legs before dinner. They don't feel too bad.

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