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Training Log Archive: hcmaxie22

In the 7 days ending May 12:

activity # timemileskm+m
  Running3 1:55:00 14.29(8:03) 23.0(5:00)
  Long Run1 1:17:30 9.63(8:03) 15.5(5:00)
  Wednesday WO1 1:12:30 9.01(8:03) 14.5(5:00)
  Shake-Out3 1:10:00 8.7(8:03) 14.0(5:00)
  Off Day Circuit1 1:00:00 4.97(12:04) 8.0(7:30)
  Race Day1 57:30 7.15(8:03) 11.5(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Strength1 20:00
  Total12 8:37:30 56.54 91.0
averages - sleep:7

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Saturday May 12 #

9 AM

Wednesday WO 1:12:30 [4] 14.5 km (5:00 / km)
slept:7.0

Pre-Act
Glute Activation
Roll
12/12/12 Progression Run
Full Active WU
400m, 2mins rec, 300m, 90s rec, 200m, 60s rec, 100m @ 1500m RP
3 mins rec.
300m, 90s rec, 200m, 60s rec, 100m @ 1500m RP
20 min BF CD
Back to Hangar: Hip-Mob

ETT = 9

67.5, 52.6, 35.4, 15.7
54.8, 33, 15s

Good workout today! Bit of a rocky start with the progression run but it was good because it acted almost like a bit of a shake-out for my legs before getting onto the track for the fun stuff. I was really happy that we got to do it on the track. I found today tough but easy at the same time. I didn't hit the splits that I was told to hit but I guess I was worried that I would run slower than I was supposed to so went out a bit hard for the first 400m. I was pleasantly surprised when my watch said 1:07 because it really didn't feel that hard...only for about 5s after I finished. I found myself recovering fairly quickly after the intervals. Tried to dial it down a notch for the second set which was decent for the 300m then I just thought about finishing quickly for the last 200m and 100m. Quite happy with this. Feeling much stronger on the outdoor track this year than I did last year. I felt like I could have done another set today.
12 PM

Strength 20:00 [4]

Weight Session - Week 3 (Day # 1)

DL's (4 x 6) -140lbs + Bar + Hip Thrusts (3 x 12) -35lbs
Bench Press (4 x 6) -80lbs + Landmine (4 x 6) -25lbs + Bar
1/2 Max Feet Elevated PU's -15

Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

Great weight session today. Felt the glutes being engaged. Pretty sore the next day especially in the upper body as we haven't done weights all week.

Friday May 11 #

5 PM

Shake-Out 22:30 [1] 4.5 km (5:00 / km)
slept:8.0

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

ETT = 4

Did this after work before dinner with the gang. Body felt super tired and heavy and I was producing a gross thick sputum in my mouth again probably from not drinking enough water today. Really excited for bedtime tonight.

Thursday May 10 #

6 AM

Off Day Circuit 1:00:00 [3] 8.0 km (7:30 / km)
slept:5.0

Pre-Act
Lower Leg Stuff
Roll
20 min BF Run
20 min Spin Bike
20 min DWR in Pool
Rush off to work

ETT = 7

This was good. Got a good steady effort on everything. I enjoy this circuit with the pool. Feeling pretty tired from yesterday which is good. Had to hurry off to work afterwards.
5 PM

Running 45:00 [3] 9.0 km (5:00 / km)

45 min Run down Gratton
Back to Hangar:
Hip-Mob
Rope Stretches
Roll
Ice Bath (10)

ETT = 6

Was super drained after my first day of work for the summer but got in the mileage. Tough getting going but was alright coming back. Beauty day. Need to drink more water as I was feeling pretty dehydrated and light headed at times.

Wednesday May 9 #

9 AM

Shake-Out 20:00 [1] 4.0 km (5:00 / km)
slept:9.0

20 min Shake-Out on the Tread
Stretches
Roll

Good morning shake-out. Kept it shorter than usual because we race today.
4 PM

Race Day 57:30 [5] 11.5 km (5:00 / km)

Pre-Act
Roll
15 min WU
Active WU
3k Race (10:30.6!)
20 min CD
Rope Stretches
Roll
Ice Bath (10)

ETT = 8

Good 3k today at the Legion. Did some good mental prep today to get ready and I could feel it working during the race. At first was using people to drag me along then realized that I was able to pass them and drag them along! Was thinking about the laps count and with 4 to go just kept increasing the effort each lap. Last lap came and I was alone but said FIJG to myself and kicked it into gear. I found another gear on the home stretch as well! Happy with this time and can see that there is still a lot more room for improvement in this race. Finished on the ground at first but then recovered quickly again. Feeling fit :)

Tuesday May 8 #

6 AM

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

Pre-Act
Spike Ball
6 min Flutter Kick
Drills
The CLASSIC
Deep Water Run to 45 mins
Hip-Mob
Drills
Strides x 3 in Spikes
Hurdle Hip-Mob
Foot/Achilles strength
Rope Stretches
Roll
Ice Bath (10)

ETT=8

Great WO. Really applied myself mentally to the intervals and got in deep and rigged. HR=31. Bad sleep again. Strides felt pretty slow and heavy today. Excited to practice racing again tomorrow :)
4 PM

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

30 min BF w Paige
Hip-Mob
Rope Stretches
Stick
Ice Bath (10)

Nice indoor run with Paige. Had some good chats. Feeling pretty tired and excited to get a good night sleep tonight.

Monday May 7 #

9 AM

Shake-Out 27:30 [2] 5.5 km (5:00 / km)
slept:9.5

27.5 mins on the Tread
Stretches
Roll

Feeling better this morning. Didn't get that weak feeling during the run like I did yesterday. Had a really good and long sleep!
4 PM

Long Run 1:17:30 [3] 15.5 km (5:00 / km)

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

ETT = 8

Good long tun today with Paige. Legs were really heavy at first and felt a bit weak and tired to start but felt a lot better by the end...and was moving quicker as well. I found the hills a challenge today but it felt that it was because my body felt a bit weak and not from being out of shape. Heavy breathing in the middle of the run but that eventually subsided and I was able to have good chats with Paige until the end. Good quality strength afterwards as well.

Sunday May 6 #

2 PM

Running 40:00 [1] 8.0 km (5:00 / km)
slept:6.0

Pre-Act
Lunges (5)
41 min Run @ Centennial

Haven't been feeling 100% like myself since yesterday. Felt a bit better in the evening yesterday but then woke up with awful stomach pains at 1am. Took some Advil and camped out on the floor in the hotel with my head in front of the AC and a wet towel covering my legs. Woke up feeling a bit better around 3am so got back into bed and slept pretty well until 7am. Felt okay to drive today but kinda light headed and queasy about 2 hours in...we made it home in one piece though lol. Felt somewhat okay before the run and I told myself that running would make me feel better. First 10 mins were okay. Then I started to feel weaker and dizzy and got really slow and was barely running. Was going to finish with the 1k loop but decided I wasn't feeling it so I stopped at 41mins and walked to the chalet. My walk was very unstable.

Made it home and went to bed and slept for a good 2 hours. Feeling better being inside and out of the sunshine. Which sucks because it's been so nice out this weekend. Going to reset for tomorrow.

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