Training Log Archive: hcmaxie22In the 7 days ending Jan 12, 2019:
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Friday Jan 11, 2019 #
11 AM
Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:8.5
Good shake-out around the Turf. Feeling really tired today.
Thursday Jan 10, 2019 #
6 AM
Off Day Circuit 45:00 [3] 6.0 km (7:30 / km)
slept:4.0
Pre-Act
15 min Run
15 min Spin Bike
15 min Elip
Decent circuit. Squeezed this in before clinical and had very little sleep the night before. Tired.
15 min Run
15 min Spin Bike
15 min Elip
Decent circuit. Squeezed this in before clinical and had very little sleep the night before. Tired.
4 PM
Running 50:00 [2] 10.0 km (5:00 / km)
Pre-Act
50 min BF Run
Hip-Mob
Drills
6 x Strides in Spikes
Planks
Rope Stretches
Roll
Shoulder and Neck Rehab
ETT=6
Legs felt beat after today. Got going and zoned out. Left knee a bit sore. The track felt really hard today. Will do weights saturday when I have a bit more time and energy. Can't wait to sleep.
50 min BF Run
Hip-Mob
Drills
6 x Strides in Spikes
Planks
Rope Stretches
Roll
Shoulder and Neck Rehab
ETT=6
Legs felt beat after today. Got going and zoned out. Left knee a bit sore. The track felt really hard today. Will do weights saturday when I have a bit more time and energy. Can't wait to sleep.
Wednesday Jan 9, 2019 #
6 AM
Shake-Out 22:30 [1] 4.5 mi (5:00 / mi)
slept:5.0
22.5 min Shake-Out on the Tread
Did this early before clinical. I think to save time on Wednesdays I will do this on the tread rather than spend the time going into the hangar. Gets me a bit more sleepy time in bed.
Did this early before clinical. I think to save time on Wednesdays I will do this on the tread rather than spend the time going into the hangar. Gets me a bit more sleepy time in bed.
4 PM
Wednesday WO 1:20:00 [4] 14.0 km (5:43 / km)
slept:7.0
Pre-Act
WU Loop
Tempo Loop (10:00)
Active WU
200m (36s)
5 x 200m w 100m jog. (39-41s)
2 mins rec.
1k (3:29)
2 mins rec.
5 x 200m w 100m jog. (39-41s)
2 mins rec.
1k (3:29)
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
ETT=9
Really good workout today. Was a lonely one but felt excited and ready going in. Tempo Loop was decent and controlled. Progressed in the wo itself. The 200's felt fairly easy and I was able to push the recoveries to about 40s per 100m. Progressed in each lap of the 1k's...was challenging on my own but I think I did a great job of staying focused and running in the moment. Wanted to run the last 1k faster than the first but only managed to stay the same even though effort felt higher. I think I would have benefited from having a team mate there at the end to shave off a couple more seconds. I'll have to get used to being on my own tho since every other week I have clinical Wednesdays 7-3:30. Finished today hands on knees.
WU Loop
Tempo Loop (10:00)
Active WU
200m (36s)
5 x 200m w 100m jog. (39-41s)
2 mins rec.
1k (3:29)
2 mins rec.
5 x 200m w 100m jog. (39-41s)
2 mins rec.
1k (3:29)
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
ETT=9
Really good workout today. Was a lonely one but felt excited and ready going in. Tempo Loop was decent and controlled. Progressed in the wo itself. The 200's felt fairly easy and I was able to push the recoveries to about 40s per 100m. Progressed in each lap of the 1k's...was challenging on my own but I think I did a great job of staying focused and running in the moment. Wanted to run the last 1k faster than the first but only managed to stay the same even though effort felt higher. I think I would have benefited from having a team mate there at the end to shave off a couple more seconds. I'll have to get used to being on my own tho since every other week I have clinical Wednesdays 7-3:30. Finished today hands on knees.
Tuesday Jan 8, 2019 #
6 AM
Running 32:30 [2] 6.5 km (5:00 / km)
slept:5.0
Leg Swings
32.5 min BF Run
This was nice. Meant to get the pool workout done but I waited 10 mins for them to open up the doors only for them to tell me that it wouldn't be open until 6:45am. I just decided to start running to get some of my run done.
32.5 min BF Run
This was nice. Meant to get the pool workout done but I waited 10 mins for them to open up the doors only for them to tell me that it wouldn't be open until 6:45am. I just decided to start running to get some of my run done.
3 PM
Running 27:30 [1] 5.5 km (5:00 / km)
Pre-Act
27.5 min BF Run
Hip-Mob
Drills
Strides x 3
Med-Ball (5 & 6kg)
Finished the run I started before clinical. Feeling pretty drained.
27.5 min BF Run
Hip-Mob
Drills
Strides x 3
Med-Ball (5 & 6kg)
Finished the run I started before clinical. Feeling pretty drained.
6 PM
Pool 35:00 [3] 3.5 km (10:00 / km)
35 min SEE
Hip-Mob
Foot/Achilles Stuff
Rope Stretches
Roll
Meant to do a pool workout but the shallow end was taken up by the bolts. Just decided to jump in the deep end and get some good quality deep water running in. I've missed the pool. The water seems to activate some muscles to make me feel stronger.
Hip-Mob
Foot/Achilles Stuff
Rope Stretches
Roll
Meant to do a pool workout but the shallow end was taken up by the bolts. Just decided to jump in the deep end and get some good quality deep water running in. I've missed the pool. The water seems to activate some muscles to make me feel stronger.
Monday Jan 7, 2019 #
10 AM
Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:9.0
25 min Shake-Out
Stretches
Roll
Good shake out this morning on the tread. Left foot felt a bit sore. Had a great stretch and roll afterwards. Snow Day!!!
Stretches
Roll
Good shake out this morning on the tread. Left foot felt a bit sore. Had a great stretch and roll afterwards. Snow Day!!!
4 PM
Monday WO 50:00 [4] 10.0 km (5:00 / km)
slept:8.0
Pre-Act
Balance
Roll
15 min WU
20 mins of 3:30 Steady, 30s Surge
15 min CD
Hip-Mob
ETT=9
This was really good today. I feel like I might have almost gone a bit over a Monday effort tho. I was gagging for the first bit of cool down. I accomplished what I wanted which was to stick with Bekk's for as long as what I believe was physically possible. I really don't think I could have held on for much longer. At 8 mins I felt I was in deep already. Things got pretty rough in the middle and I could feel myself physically fighting but I was pushing at the same time just not making as much ground. Things were not smooth at that point. I kept telling myself that I needed to relax but it was hard and I felt I couldn't breath properly if I did and that I would slow down more. I'm still trying to figure it out. I was able to gain some composure going into the last set and calm down a bit. Overall I believe I got a lot out of today. Mentally as well!
Balance
Roll
15 min WU
20 mins of 3:30 Steady, 30s Surge
15 min CD
Hip-Mob
ETT=9
This was really good today. I feel like I might have almost gone a bit over a Monday effort tho. I was gagging for the first bit of cool down. I accomplished what I wanted which was to stick with Bekk's for as long as what I believe was physically possible. I really don't think I could have held on for much longer. At 8 mins I felt I was in deep already. Things got pretty rough in the middle and I could feel myself physically fighting but I was pushing at the same time just not making as much ground. Things were not smooth at that point. I kept telling myself that I needed to relax but it was hard and I felt I couldn't breath properly if I did and that I would slow down more. I'm still trying to figure it out. I was able to gain some composure going into the last set and calm down a bit. Overall I believe I got a lot out of today. Mentally as well!
6 PM
Strength 20:00 [3]
Weight Session (Week 1 - Day 2)
Step Up's (2 x 10) 60lbs + 1-Legged DL's (2 x 10) 35lbs + Running A's
Pull-ups 12, 11
Good session. Got lots out of the pull-ups thanks to Bekk's! <3
Step Up's (2 x 10) 60lbs + 1-Legged DL's (2 x 10) 35lbs + Running A's
Pull-ups 12, 11
Good session. Got lots out of the pull-ups thanks to Bekk's! <3
Sunday Jan 6, 2019 #
9 AM
Long Run 1:25:00 [2] 17.0 km (5:00 / km)
slept:7.0
Pre-Act
Lunges (6)
85 min Long Run
30 HOH
Hip-Mob
Med-Ball (5&6kg)
Planks
Glute Strength
Rope Stretches
Roll
Ice Bath (10)
ETT=8
Nice run today with the girls through the trails. Went through cascades and into trowbridge. Left knee feeling a bit sore but nothing I can't handle. Legs felt tired once we got onto the road in the last 5 mins. Nice to get in a long one! Good quality strength afterwards as well :)
Lunges (6)
85 min Long Run
30 HOH
Hip-Mob
Med-Ball (5&6kg)
Planks
Glute Strength
Rope Stretches
Roll
Ice Bath (10)
ETT=8
Nice run today with the girls through the trails. Went through cascades and into trowbridge. Left knee feeling a bit sore but nothing I can't handle. Legs felt tired once we got onto the road in the last 5 mins. Nice to get in a long one! Good quality strength afterwards as well :)