Training Log Archive: hcmaxie22In the 7 days ending Dec 22, 2018:
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Saturday Dec 22, 2018 #
9 AM
Saturday WO 1:10:00 [5] 10.0 km (7:00 / km)
slept:5.0
Pre-Act
Balance
Glute
15 min WU
Active WU
4 x Big Belrose Hill w jog down (2:07, 2:05, 2:05, 2:00)
Half walk half jog down big Belrose
4 x Small Hill (20ish seconds) w jog down.
15 min CD back to Hangar
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)
ETT=5
This was okay. I wasn't feeling the greatest today and honestly thought of dropping out many times during the warm up. Once the workout started tho I was engaged and increased the effort on the hills. It's been a bit of a rough week for me. I learned that my cat that I've had for 20 years is not going to make it much longer so it's been hard and I haven't been sleeping very much in trying to make her as comfortable as possible. I've been struggling in wanting to be at practice and my mind has been on her.
Balance
Glute
15 min WU
Active WU
4 x Big Belrose Hill w jog down (2:07, 2:05, 2:05, 2:00)
Half walk half jog down big Belrose
4 x Small Hill (20ish seconds) w jog down.
15 min CD back to Hangar
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)
ETT=5
This was okay. I wasn't feeling the greatest today and honestly thought of dropping out many times during the warm up. Once the workout started tho I was engaged and increased the effort on the hills. It's been a bit of a rough week for me. I learned that my cat that I've had for 20 years is not going to make it much longer so it's been hard and I haven't been sleeping very much in trying to make her as comfortable as possible. I've been struggling in wanting to be at practice and my mind has been on her.
Friday Dec 21, 2018 #
3 PM
Shake-Out 35:00 [2] 7.0 km (5:00 / km)
slept:6.0
35 min Run w Poppy
Rope Stretches
ETT=4
This was nice at the tree farm but slow. It was a struggle in getting going today.
Rope Stretches
ETT=4
This was nice at the tree farm but slow. It was a struggle in getting going today.
Thursday Dec 20, 2018 #
6 AM
Off Day Circuit 45:00 [3] 6.0 km (7:30 / km)
Pre-Act
Balance
15 min Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides
Wickets
Strides
Weights
Rope Stretches
Roll
Ice Bath (10)
ETT=8
This was good. Felt engaged and got in some great strength.
Balance
15 min Run
15 min Spin Bike
15 min Elip
Hip-Mob
Drills
Strides
Wickets
Strides
Weights
Rope Stretches
Roll
Ice Bath (10)
ETT=8
This was good. Felt engaged and got in some great strength.
Wednesday Dec 19, 2018 #
4 PM
Wednesday WO 1:13:30 [4] 15.0 km (4:54 / km)
slept:9.0
Pre-Act
Balance
Roll
WU Loop
Tempo Loop (9:37)
Active WU
200m (37s)
5 x Excels in Spikes
100m Brazillian
1k (3:41)
100m Brazillian
1k (3:40)
100m Brazillian
15 min BF CD
Hip-Mob
Rope Stretches
Roll
ETT=7
This was decent. I went out more conservative than I did last week and I was surprised at how much easier it was. I got to a Wednesday effort by the end. Focused on each individual run and I felt strong. Lots of anxiety about the workout before this today.
Balance
Roll
WU Loop
Tempo Loop (9:37)
Active WU
200m (37s)
5 x Excels in Spikes
100m Brazillian
1k (3:41)
100m Brazillian
1k (3:40)
100m Brazillian
15 min BF CD
Hip-Mob
Rope Stretches
Roll
ETT=7
This was decent. I went out more conservative than I did last week and I was surprised at how much easier it was. I got to a Wednesday effort by the end. Focused on each individual run and I felt strong. Lots of anxiety about the workout before this today.
Tuesday Dec 18, 2018 #
6 AM
Pool 45:00 [3] 4.5 km (10:00 / km)
slept:6.0
Pre-Act
Balance
Spike Ball
6 min Swim
Drills
3 x (15, 30, 45, 60, 45, 30, 15) no 60s in last set.
Deep Water Running to 45 mins
Hip-Mob
Drills
Strides x 2 BF
Wickets
Stride x 1 BF
Med-Ball (4kg)
Foot/Achilles Strength
Planks & Wall-Sit
Stretches
ETT=9
Great pool workout this morning! Got in deep and dealt. Pushed when it was hard. Got in a lot of extra preventative stuff afterwards as well!
Balance
Spike Ball
6 min Swim
Drills
3 x (15, 30, 45, 60, 45, 30, 15) no 60s in last set.
Deep Water Running to 45 mins
Hip-Mob
Drills
Strides x 2 BF
Wickets
Stride x 1 BF
Med-Ball (4kg)
Foot/Achilles Strength
Planks & Wall-Sit
Stretches
ETT=9
Great pool workout this morning! Got in deep and dealt. Pushed when it was hard. Got in a lot of extra preventative stuff afterwards as well!
3 PM
Running 55:00 [2] 11.0 km (5:00 / km)
slept:1.0
35 min Run @ the Tree Farm
20 min BF Run in the hangar
Hip-Mob
Rope Stretches
Ice Bath (10)
This was okay. Been feeling really anxious and stressed with a lot going on this time of year and workouts getting really tough. My cat is also sick and I've been having to give her a lot of extra attention in trying to nurse her back to health.
20 min BF Run in the hangar
Hip-Mob
Rope Stretches
Ice Bath (10)
This was okay. Been feeling really anxious and stressed with a lot going on this time of year and workouts getting really tough. My cat is also sick and I've been having to give her a lot of extra attention in trying to nurse her back to health.
Monday Dec 17, 2018 #
10 AM
Shake-Out 22:30 [1] 4.5 km (5:00 / km)
22.5 min Shake-Out
Stretches
Roll
Nice shake-out. Slept in so must have been pretty tired.
Stretches
Roll
Nice shake-out. Slept in so must have been pretty tired.
4 PM
Monday WO 54:00 [3] 11.0 km (4:55 / km)
Pre-Act
Balance
15 min WU
2 x (4 x 2 mins Hard, 1 min Easy) 2 mins Easy btwn sets.
15 min CD
Hip-Mob
ETT=9
Good workout. Kinda lonely but it was nice to start with Ben. Struggle especially after the first 2 reps but I embraced and got better today. Felt sick for the 2nd set and had to stop for a bathroom break for one of the 1minute recoveries. Finished strong. Left knee was sore and bugging me again during the cool down but it was better then it was last week.
Balance
15 min WU
2 x (4 x 2 mins Hard, 1 min Easy) 2 mins Easy btwn sets.
15 min CD
Hip-Mob
ETT=9
Good workout. Kinda lonely but it was nice to start with Ben. Struggle especially after the first 2 reps but I embraced and got better today. Felt sick for the 2nd set and had to stop for a bathroom break for one of the 1minute recoveries. Finished strong. Left knee was sore and bugging me again during the cool down but it was better then it was last week.
Sunday Dec 16, 2018 #
9 AM
Long Run 1:16:00 [2] 15.0 km (5:04 / km)
slept:9.0
Pre-Act
Lunges (6)
76 min Long Run
30 HOH
Hip-Mob
Med-Ball (5kg)
Planks
Rope Stretches
Roll
Ice Bath (10)
ETT=9
Fun long run today with the guys! The time went by really quickly and I enjoyed listening to their conversations and getting pulled along by them. Body felt good. Had a good sleep last night. Med-ball was great.
Lunges (6)
76 min Long Run
30 HOH
Hip-Mob
Med-Ball (5kg)
Planks
Rope Stretches
Roll
Ice Bath (10)
ETT=9
Fun long run today with the guys! The time went by really quickly and I enjoyed listening to their conversations and getting pulled along by them. Body felt good. Had a good sleep last night. Med-ball was great.