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Training Log Archive: hcmaxie22

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running4 2:35:00 19.26(8:03) 31.0(5:00)
  Yoga2 1:45:00
  Shake-Out4 1:37:30 12.12(8:03) 19.5(5:00)
  Long Run1 1:20:00 9.94(8:03) 16.0(5:00)
  Saturday WO1 1:07:00 8.39(7:59) 13.5(4:58)
  Wednesday WO1 59:00 6.96(8:29) 11.2(5:16)
  Monday WO1 56:00 6.84(8:12) 11.0(5:05)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total15 11:04:30 66.3 106.7
averages - sleep:8.3

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Saturday Apr 13 #

9 AM

Saturday WO 1:07:00 [5] 13.5 km (4:58 / km)
slept:8.0

Pre-Act
Glute
Roll
17 min WU
Tempo John to the End of Gratton then back to John
5 mins of Active
2 x (1 mile) w 1 min rec. [John to End of Gratton & Back]
17 min CD
Hip-Mob
Strength X
Rope Stretches
Roll
Ice Bath (10)

Tempo - 13:55
Miles - 6:44, 6:02

This was good. Felt a little slower in the snow but got in the effort. I definitely progressed and the 2nd mile seemed much faster due to the down hill. Pushed in the moment. Excited to be running somewhere different with the team next Saturday :)
8 PM

Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:2.0

25 min Shake-Out from the house
Rope Stretches

Figured since it's a higher mileage time I'd go out and do this. Got out to get some fresh air and clear my head. A bit stiff at first but then pretty good by the end. :)

Friday Apr 12 #

3 PM

Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:8.0

25 min Shake-Out

Nice barefoot run before yoga. Felt light on my feet.
4 PM

Yoga 45:00 [2]

45 min Express Modo

Nice class with D-man and hailee. Really enjoyed all the runner's lunges we did today.

Thursday Apr 11 #

6 AM

Running 30:00 [1] 6.0 km (5:00 / km)
slept:5.5

Pre-Act
4 mins of getting the ball chucked at me by Bekks
Roll
30 min BF Run
Hip-Mob
Drills
K-Drill
Strides x 5
Weights
Rope Stretches
Roll
Ice Bath (10)

Fun morning with the girls. Feeling a little sore in through the left glute region. Solid job on the weights I was really feelin it in the core today and could feel everything coming together.
12 PM

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

40 min Lunchtime Run w Bekks & Kayla
Hip-Mob

Nice run with the girls listening to Kayla's stories. Right foot had been feeling a bit swollen and the first 2 mins of running today was a bit rough but everything sorted itself out.
5 PM

Running 30:00 [1] 6.0 km (5:00 / km)

30 min Run @ the Tree Farm w the Pup
Rope Stretches

Went for the triple today! 30 min run with Cody. Legs were tired and slow but managed to stay on good trails for most of it.

Wednesday Apr 10 #

10 AM

Shake-Out 22:30 [1] 4.5 km (5:00 / km)
slept:8.5

22.5 min Shake-Out on the Tread
Stretches

Good little shake out of the legs. Feeling good a bit tired.
4 PM

Wednesday WO 59:00 [4] 11.2 km (5:16 / km)

Pre-Act
Roll
10 min WU
WU Loop Backwards to a Monday Effort (12:09)
5 mins of Active
2 x (4 x 400m @ 5k RP) w 30s rec. 2 mins btwn sets.
15 min CD
Hip-Mob
P & S
Rope Stretches
Roll
Ice Bath (10)

1:27.8, 1:27.9, 1:28.1, 1:23.5/ 1:26.3, 1:23.4, 1:21, 1:19.

Really fun workout today! It was so nice out! Glad to be back doing intervals and it was nice to do them on a softer surface. Worked with Noah. We were to hit around 1:28 but soon found those to be a bit to easy so rolled them down especially in the second set. I felt really smooth until the last 2 where they got pretty hard but I feel I was still able to remain calm and stay strong. Noah was a good push! Hands on knees at the end. Could feel my lungs had gotten a good workout in during the cool down.

Tuesday Apr 9 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:6.0

Pre-Act
Balance
Roll
6 min Swim
Drills
2 x (Counting down from 90s -15s by 15s)
Deep Water Running to 45 mins
Hip-Mob
Drills
Strides x 5
Partner Med-Ball
Achilles/Extra Strength
Rope Stretches
Roll

Good morning. The running A's didn't feel as powerful but focused on form and then effort. Strides were the best they have felt in a while. I didn't feel too achy and sore in the hammy region. And getting down the form. I think all that TRX work did me good for the glutes.
4 PM

Running 55:00 [1] 11.0 km (5:00 / km)
slept:2.0

55 min Run @ Gratton

Good run on my own today. Had a long nap after pool and have been feeling quite low on energy for most of the day. Maybe a bit slower today than usual. Time seemed to go by really quickly. Legs felt heavy and tired but better at the end for sure. I enjoyed myself :)
6 PM

Yoga 1:00:00 [2]

1 hr Modo Flow

Great Class today. Noticed myself a bit unfocused at times but made sure to bring my attention back to the poses. Good stretch and balance.

Monday Apr 8 #

10 AM

Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:9.0

25 min Shake-Out on the Tread
Stretches

Good run. Legs feeling good. Felt a bit more tired after but energy was good during.
4 PM

Monday WO 56:00 [4] 11.0 km (5:05 / km)

Pre-Act
Balance
Glute
15 min WU
2 x (4 x 2 mins Hard, 1 min Easy) 2 mins Easy btwn sets.
17 min CD
Hip-Mob
Weights
Rope Stretches
Roll
Ice Bath (10)

Good workout. Worked with Kayla for the first set. Really feeling it by the second set and got dropped by her. Then I just focused on doing my own thing and being strong and up tall in the moment while maintaining form. Wasn't feeling the greatest during the last 3 intervals and was spitting up a lot. Started choking on my spit in the last one and then gagging and had to bend over for a second. I've been feeling a little sick during running for the last 2 days. Wasn't feeling the best during weights either but still got in a good effort. Still catching up on the good quality rest. Started to feel better during stretches.

Sunday Apr 7 #

2 PM

Long Run 1:20:00 [2] 16.0 km (5:00 / km)
slept:9.0

Pre-Act
Lunges (5)
80 min Long Run
Hip-Mob
Med-Ball (4kg)
Rope Stretches

This was pretty good. We went out around the college and then came back to drop bekk's off at 45mins. Then we continued to do a golflinks loop back to Balmoral. Wasn't feeling too good around 60mins and towards the end. I think I'm still recovering from the busy week.

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