Training Log Archive: hcmaxie22In the 7 days ending Dec 29, 2018:
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Saturday Dec 29, 2018 #
10 AM
Saturday WO 1:12:00 [5] 13.0 km (5:32 / km)
slept:8.0
Pre-Act
Balance
Roll
15 min WU
Active WU
4 x Full Burwood w jog down rec.
Half walk/Half jog down
4 x Small Burwood w jog down rec.
15 min CD
Hip-Mob
Weights (Day 1, Week 4)
P & S
Rope Stretches
Roll
1:54.3, 1:56.2, 1:57.8, 1:55.9
41.4, 40.0, 40, 39
Good workout today. Slippery and cold but I managed to get some good stuff out of the hill. Could really feel my hamstring as I was slipping and it was popping and uncomfortable. Have been really working at strengthening my glutes and stretching my hip flexors to try and fix it. I think I was more spent after the long hills than I was the short ones today.
Balance
Roll
15 min WU
Active WU
4 x Full Burwood w jog down rec.
Half walk/Half jog down
4 x Small Burwood w jog down rec.
15 min CD
Hip-Mob
Weights (Day 1, Week 4)
P & S
Rope Stretches
Roll
1:54.3, 1:56.2, 1:57.8, 1:55.9
41.4, 40.0, 40, 39
Good workout today. Slippery and cold but I managed to get some good stuff out of the hill. Could really feel my hamstring as I was slipping and it was popping and uncomfortable. Have been really working at strengthening my glutes and stretching my hip flexors to try and fix it. I think I was more spent after the long hills than I was the short ones today.
Friday Dec 28, 2018 #
3 PM
Shake-Out 30:00 [1] 6.0 km (5:00 / km)
slept:9.0
30 min BF Shake-Out
Hip-Mob
Rope Stretches
Roll
Nice shake-out. Body feels good.
Hip-Mob
Rope Stretches
Roll
Nice shake-out. Body feels good.
Thursday Dec 27, 2018 #
6 AM
Off Day Circuit 45:00 [2] 6.0 km (7:30 / km)
slept:6.0
Pre-Act
Balance
Roll
15 min Run
15 min Bike
15 min Elip
Hip-Mob
Drills
Strides
Wickets
Stride
Weights (Day 2, Week 4)
Rope Stretches
Roll
Ice Bath (10)
ETT=9
Good morning session. Weights were tough.
Balance
Roll
15 min Run
15 min Bike
15 min Elip
Hip-Mob
Drills
Strides
Wickets
Stride
Weights (Day 2, Week 4)
Rope Stretches
Roll
Ice Bath (10)
ETT=9
Good morning session. Weights were tough.
5 PM
Running 1:00:00 [2] 12.0 km (5:00 / km)
slept:2.0
1 hr BF on the Tread
Rope Stretches
Roll
ETT=5
This was decent. Wasn't really feeling very motivated to do this but put on some nice Christmas movies and got it done. Too snowy to run outside or get to the hangar. Feet were sore after this. I've never done this long barefoot on a treadmill. Had some thick socks on tho!
Rope Stretches
Roll
ETT=5
This was decent. Wasn't really feeling very motivated to do this but put on some nice Christmas movies and got it done. Too snowy to run outside or get to the hangar. Feet were sore after this. I've never done this long barefoot on a treadmill. Had some thick socks on tho!
Wednesday Dec 26, 2018 #
5 PM
Wednesday WO 1:20:00 [4] 14.0 km (5:43 / km)
slept:9.0
Pre-Act
Balance
Roll
WU Loop
Tempo Loop (10:18)
Active WU
200m (36s)
Excels (4 x 50m)
600m, 100m jog, 400m(faster)
2 mins rec.
200m Brazillian
2 mins rec.
600m, 100m jog, 400m(faster)
2 mins rec.
200m Brazillian
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
600m + 400m: 2:10, 1:16/ 2:12, 1:19.
ETT=9
Good workout. Got to a Wednesday effort. Enjoyed the last bit of the Brazillians where all we had was the 10 jump squats recovery. Loved the 600 and 400 in between. Found I was really able to pick up the pace for the 400 and got a really nice burn in the legs. Missed that! Excited to move on to the interval workouts for indoors :)
Balance
Roll
WU Loop
Tempo Loop (10:18)
Active WU
200m (36s)
Excels (4 x 50m)
600m, 100m jog, 400m(faster)
2 mins rec.
200m Brazillian
2 mins rec.
600m, 100m jog, 400m(faster)
2 mins rec.
200m Brazillian
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
600m + 400m: 2:10, 1:16/ 2:12, 1:19.
ETT=9
Good workout. Got to a Wednesday effort. Enjoyed the last bit of the Brazillians where all we had was the 10 jump squats recovery. Loved the 600 and 400 in between. Found I was really able to pick up the pace for the 400 and got a really nice burn in the legs. Missed that! Excited to move on to the interval workouts for indoors :)
Tuesday Dec 25, 2018 #
6 PM
Running 35:00 [1] 7.0 km (5:00 / km)
slept:5.0
35 min Run around the neighbourhood
Stretches
Difficult Christmas this year but it was nice to be surrounded by family in saying goodbye to my cat. Motivation to do much besides be with family was low but I'm glad I was able to tie up the shoes and get out for this.
Stretches
Difficult Christmas this year but it was nice to be surrounded by family in saying goodbye to my cat. Motivation to do much besides be with family was low but I'm glad I was able to tie up the shoes and get out for this.
Monday Dec 24, 2018 #
Note
slept:3.0
Really tough day for me today. I didn't get to practice. We decided it best to help stop my cats suffering and bring her in to be put down. Will miss her a lot as she's always been there for 20 years and she's been such a great gal <3
Sunday Dec 23, 2018 #
9 AM
Long Run 1:16:00 [2] 15.0 km (5:04 / km)
slept:4.0
Pre-Act
Lunges (6)
76 min Long Run w Maxine
30 HOH
Hip-Mob
Med-Ball (5kg)
Planks
Rope Stretches
Roll
ETT=5
This was good once I got going and it was really nice to have Maxine there with me today to distract my mind. Had some good chats. Strength afterwards went well too. Nice chats with D-man <3
Lunges (6)
76 min Long Run w Maxine
30 HOH
Hip-Mob
Med-Ball (5kg)
Planks
Rope Stretches
Roll
ETT=5
This was good once I got going and it was really nice to have Maxine there with me today to distract my mind. Had some good chats. Strength afterwards went well too. Nice chats with D-man <3