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Training Log Archive: hcmaxie22

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running3 1:40:00 12.43(8:03) 20.0(5:00)
  Long Run1 1:32:00 11.5(8:00) 18.5(4:58)
  Wednesday WO1 1:01:00 7.46(8:11) 12.0(5:05)
  Shake-Out2 50:00 6.21(8:03) 10.0(5:00)
  Monday WO1 50:00 6.21(8:03) 10.0(5:00)
  Strength1 50:00
  Spin1 45:00 4.5(10:00) 7.24(6:13)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total11 8:13:00 51.1 82.24
averages - sleep:7.4

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Thursday Apr 18 #

6 AM

Spin 45:00 [3] 4.5 mi (10:00 / mi)
slept:4.0

45 min Spin w Kayla

This was great! Hilary was the instructor so she took a lot of the structure she knew from running workouts and applied them to this workout! A great combination of sprints, longer intervals and Tempo! She even yelled "Tempo effort is as fast as you can go with your breathing just in control!" Haha I guess that one really sticks with you forever :)
7 AM

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

30 min BF Run with the Girls
Hip-Mob
Drills
K-Drill
Strides x 5
Weights (++hurt factor today)
Rope Stretches
Roll

Fun times with the girls and Stoppa this morning! Rushed over after spin from OneBeat to be able to do this with the group. Took it easy on the run. Strides were very stiff and sore today. Weights hurt! I think I got in a good grind this morning.

Wednesday Apr 17 #

10 AM

Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:8.5

25 min Shake-Out on the Tread
Stretches

Good shake out. Legs feel good. Body tired in a good way. Getting excited for training camp! <3
4 PM

Wednesday WO 1:01:00 [4] 12.0 km (5:05 / km)

Pre-Act
Glute
10~ min WU
WU Loop Backwards @ Tempo (11:44)
5 mins of Active
3 x (4 x 300m @ 5k RP) w 30s rec. 90s btwn sets.
15 min CD
Hip-Mob
Strength X
Rope Stretches
Roll

61, 60, 61, 60/ 62, 60, 61, 59/ 61, 59, 61, 57.

This was fun. Feeling pretty queasy before this and during tempo but pulled it together and the nausea only seemed to come back whenever I stopped moving. I think it was partially because I ate too close to practice and had a lot of fluids in me. Tried to work with Ben while staying relaxed and pushing. I was grinding but it was still fairly smooth and I felt strong. Unlike Monday it never got messy today. I was increasing the effort as the workout went on but not progressing down in time as easily as I was able to do like last week with Noah. Workout was challenging as I was starting my reps with Ben so recovery was usually cut short a few seconds. I just kept thinking that it was only going to make me better:) Finished hands on knees for a while after. Really enjoyed this process today!
7 PM

Strength 50:00 [3]

50 min HIIT class

This was good. I've never done a HIIT styled class with Modo so thought I'd give it a shot while I have the time. Lots of glute activation stuff with the bands and core stuff. It was circuit styled. Just the right amount of strength after workout.

Tuesday Apr 16 #

6 AM

Pool 45:00 [4] 4.5 km (10:00 / km)
slept:5.0

Pre-Act
Balance
Roll
6 min Swim
Drills
2 x (4 x 90s Running A's)
Deep Water Running to 45 mins
Hip-Mob
Drills
K-Drill
Strides x 5 w Beeman
Partner Med-Ball
Extra Strength Stuff
Rope Stretches
Roll

Good wo today. Swim seemed decent. Practiced being uncomfortable during the running A's and then smiling and relaxing while doing so. Had fun competing with Bekk's during the deep water run lol. Good strides with Beeman.
3 PM

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

55 min Run @ Gratton

Was planning on doing more barefoot running today but I decided on the way to the hangar that the weather was way too nice to run inside. Took advantage of the beautiful afternoon and ran a beauty run down Gratton. Legs were pretty slow and tired at first but got rolling a bit better in the last 20 mins.
4 PM

Running 15:00 [1] 3.0 km (5:00 / km)

15 min BF Run in the Hangar
Hip-Mob
Rope Stretches
Rolling with my Stick
Ice Bath (8)
Sauna Fun

Did some barefoot after Gratton in the hangar to get in that nice turn over and give the feet a bit of a workout. Omg, it was the most stressful 15 min run ever! The 3-Pitch team was on the field batting and (not)catching so I was constantly having to dodge the balls as they would hit the net and almost hit me. Then they would laugh about the fact that they almost hit me! I was constantly on edge. Very much glad that I decided to do most of my run outside for today!

Monday Apr 15 #

10 AM

Shake-Out 25:00 [1] 5.0 km (5:00 / km)
slept:8.5

25 min Shake-Out
Stretches

Good. Did this on the Tread. Body feels good.
5 PM

Monday WO 50:00 [4] 10.0 km (5:00 / km)

Pre-Act
Glute
Roll
Drive to Gratton
15 min WU
20 mins of 1:45 Steady/ 15s Surge
15 min CD
Hip-Mob
Weights
Rope Stretches
Roll

Definitely got in a good workout today! This felt very difficult. I went out a bit quick but I was also feeling good at that point. Then it got very difficult pretty quickly after that lol. I was definitely more involved on the steadies today. Really pushing them but still decent up tall quick running on the surges. My lungs were a mess... constantly spitting up and choking. Smooth was not the name of the game for me today. I could hear Kayla coming up behind me around 10 mins and it was good motivation to really get my butt moving but she ended up being able to crush my soul at 18 mins and glide seemingly effortlessly past me...ugh how!? Gained a bit of composure and stepped off the gas ever so slightly at that point so I could breath a bit better and finish a bit more smoothly. Had the weird gag reflex going again right after the workout. I dunno what it is about these Monday workouts but they seem to be the most difficult thing for me right now. Had a lot of fun today.

Sunday Apr 14 #

2 PM

Long Run 1:32:00 [2] 18.5 km (4:58 / km)
slept:9.0

Pre-Act
Lunges (6)
92 min Long Run w the Girls & Kayla's Ben lol
30 HOH
Hip-Mob
Med-Ball (5kg)
Planks
BOOTY Band - for some reason my phone wants that word in all caps so I'll just go with it lol
Rope Stretches
Ice Bath (10)

Super fun run this afternoon with everyone! The sun was shining and we were having fun out there. I only fell once in the mud but thankfully no bleeding today! Nice to chat with and get to know Ben. The run just flew by! Good core and stability afterwards too.

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