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Training Log Archive: hcmaxie22

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running3 1:40:00 12.43(8:03) 20.0(5:00)
  Race Day1 1:20:00 8.7(9:12) 14.0(5:43)
  Wednesday WO1 1:10:00 7.77(9:01) 12.5(5:36)
  Long Run1 1:10:00 8.7(8:03) 14.0(5:00)
  Shake-Out2 57:30 6.21(9:15) 10.0(5:45)
  Monday WO1 45:00 5.59(8:03) 9.0(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total10 7:47:30 52.2(8:57) 84.0(5:34)
averages - sleep:6.9

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Saturday Feb 23 #

10 AM

Race Day 1:20:00 [5] 14.0 km (5:43 / km)
slept:9.0

Pre-Act
15 min WU
Active WU
Excels in Spikes
1500m (4:45)
5 min CD
Rest
10 min WU
10 mins of Active
1k Race (3:07)
15 min BF CD
Rope Stretches

This was a pretty good day. Dispite not having done a lot 1500m racing this season I'm basically in the same position I was in this time last year. Was focused and engaged for the 1500m, used Noah in those last 2 laps. Probably could have pulled more out of myself as I kind of settled a bit in those middle laps by myself. Need to put myself in the hurt locker a bit more. Went into the 1k having a bit more expectaions for myself as I knew what I had done last year this day. The boys went out hard so I was alone and when Noah passed me in the last 400m, I heard Joe yell "Heather stay with him!" And so I did, I let him pull me along but that's all. It wasn't the smoothest of running., but I'm okay with it for today.

Things I did well this season: Self motivation, got a lot of work done on my own. Organization: ate appropriately, got the sleep I needed, planned my day accordingly. Never got myself into that totally run down 100% exhaustion feeling dispite the clinical hours etc. I was definitely feeling fatique but not the most I've felt.

Things to do for next season: Take the inspiration I've gotten from team mates and successful athletes and integrate it into my own practice as motivation. See others as competators and tools to make me run faster in a race rather than a threat. Meditate! Visualize! Meditate! Have fun!

Friday Feb 22 #

3 PM

Shake-Out 35:00 [3] 5.5 km (6:22 / km)
slept:8.0

Pre-Act
15 min WU
Active WU
200m (34.6)
Excels in Spikes
5 min CD
Hip-Mob
Rope Stretches
Roll

Good Shake-out before the races tomorrow. I think I like getting my heart rate up a bit with some short bursts of energy the day before.

Thursday Feb 21 #

6 AM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:6.0

25 min Run before clinical

Feeling really tired today but nice to get something in before the hustle and bustle begins.
5 PM

Running 25:00 [3] 5.0 km (5:00 / km)

25 min Run after clinical
Glute Stuff
Balance
Rope Stretches

Felt really tired...going to rest today and then do some active stuff tomorrow to get ready for Saturday.

Wednesday Feb 20 #

5 PM

Wednesday WO 1:10:00 [4] 12.5 km (5:36 / km)
slept:6.0

Pre-Act
Glute
17.5 min WU
Active WU
200m (34.4)
3 x (3 x 300m @ 3k RP) w quick jog back rec. 2 mins btwn sets. [only 2 x 300m in last set]
2 mins rec.
2 x (200m @ 1500m RP) w 1 min rec. -Spikes
20 min CD
Hip-Mob
P & S
Rope Stretches

59.9, 61.3, 60.8
58.7, 59.3, 59.7
59.5, 60.0
33.0, 32.6

Good workout. And after a busy day. Broke it down and things seemed to get smoother as the workout went on. Focused on running smooth and tall while being fast. Finished hands on knees. Overall things felt good and not feeling as sluggish.

Tuesday Feb 19 #

6 AM

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

6 min Swim
Drills
3 x (3 x 70s Running A's)
DWR to 45 mins

Good workout. Just jumped in and got it done. Practiced pushing on the running A's.
4 PM

Running 50:00 [1] 10.0 km (5:00 / km)
slept:6.0

50 min BF Run
Hip-Mob
Planks
Rope Stretches
Roll

This went well. Got in the zone and I actually started to feel better rather than more tired. Some stability stuff in afterwards as well.

Monday Feb 18 #

6 AM

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

22.5 min Shake-Out
Stretches

This was nice. I didn't do any of my shake-outs last week thinking I needed the rest but it only ended up making my legs feel rough. I've definitely learned that I run better when I run more.
4 PM

Monday WO 45:00 [3] 9.0 km (5:00 / km)
slept:6.0

Pre-Act
Roll
15 min WU
15 mins of 2:30 Steady/ 30s Surge
15 min CD
Hip-Mob
Weights
Rope Stretches
Roll

This was alright. Breathing was out of control. The legs felt a bit flat especially during the surges but it was a good effort. Tried to run fast while relaxing. The legs were just weird today. Nice to be doing a workout with the team <3 Ive missed everyone..Growing up is tough

Sunday Feb 17 #

1 PM

Long Run 1:10:00 [3] 14.0 km (5:00 / km)
slept:7.0

Pre-Act
Lunges (6)
70 min Run
20 HOH
Hip-Mob
Basic Strength
Rope Stretches
Roll

Decent run out near Dawson. My left hip and hamstring were kind of bothering me today..really stiff and sore. Decided 70 was enough for today. Good quality strength after and nice to chat with Paige.

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