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Training Log Archive: hayleebee

In the 7 days ending Sep 23, 2017:

activity # timemileskm+m
  Running5 2:48:00 19.26(8:43) 31.0(5:25)
  Pool workout1 45:00
  Cross-Training 1 36:00
  Race1 29:01 3.73(7:47) 6.0(4:50)
  Total7 4:38:01 22.99 37.0

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Saturday Sep 23, 2017 #

Race 29:01 [5] 6.0 km (4:50 / km)

Pre Act
10 min warmup
active warmup
10 min cool down

Roy Griak XC race. It was a good race for the start of the season and my first university level of competition. First 2km I felt solid and where I was supposed to be in order that I do not burn out. From 2km-3km I started working up and was feeling the heat and struggle. From 3km-4.5km I felt myself slip and fall behind which is where my focus to pick it up will be next race. The last bit of the race I was able to pick it up and make some progress. Had a good kick for last 800-1km or so.

Friday Sep 22, 2017 #

Running (Shake out) 24:00 [3] 4.3 km (5:35 / km)

Course run through
Hip mobility
Stretches and rolling

Shakeout run on the Roy Griak XC course before race on Saturday. It was hot and humid and overall not a great run but I have a good feel for the course which was crucial to learn for this shakeout run.

Thursday Sep 21, 2017 #

Cross-Training 36:00 [3]

Pre Act
Lower leg activation
-walk forward/backwards on toes and heels
-heel raises
12 min run
12 min bike
12 min elliptical
hip mobility
A drills x3
A skip x3
B drills x3
B skip x3
C run x3
Basic Strength
Stretches and rolling

Pretty average cross-fit workout today. Felt like the effort and focus was better than yesterday but still having a lot of problems with the planks and my shoulders in basic strength exercises.

Wednesday Sep 20, 2017 #

Running 53:00 [3] 10.3 km (5:09 / km)

Pre Act
15 min warmup
active warmup
1 full loop race pace
1 half loop
15 min cool down
hip mobility
strength(50 pushups, 120 abs)
stretching and rolling

Half loop felt substantially stronger than the full loop. Having hard time focusing and getting my head into training lately. But I was able to push through and get the right amount of effort on the half loop.

Tuesday Sep 19, 2017 #

Pool workout 45:00 [3]

Pre Act
5 min Handball/soccer

3min swim
3min kicking
A skip
B skip
stationary C's x10
C skip
stationary C's x5
A skip
75 sec A run with 20 sec recovery( 3 sets of 3 intervals)
Deep water Running

hip mobility
A drills x3
B drills x3
C drills x3
basic strength
stretches and rolling

Felt better in the pool today. I pushed myself and overall felt pretty good with the workout. Need to get my focus back into the practices and away from the nerves of this Saturday race.

Running (Shake out) 15:00 [3] 2.7 km (5:33 / km)

Easy shakeout run. Not much to say about it, felt pretty smooth and relaxed and a good pace for an easy run.

Monday Sep 18, 2017 #

Running 36:00 [3] 7.0 km (5:09 / km)

Pre act
Glute activation
12 min warm-up
12 min tempo
12 min cool down, 2 hill strides
hip mobility
strength-4sets 12 pushups, 12 deep squats
shoulder exercises

Mediocre run today, definitely should of pushed myself harder. Wasn't feeling super great all day so that could of led to my unfocused run.

Sunday Sep 17, 2017 #

Running (Long Run ) 40:00 [3] 6.7 km (5:58 / km)

Pre Act
Lunges( 6 types)
40 min long run
hip mobility
Basic Strength
-47 pushups
-120 Abs
-1min front plank, 45sec side planks, 1 min back plank
-Superman(each leg 10)
-fire hydrants(each leg 10)
-one foot leg touch(10 each side)
stretches and rolling

Not the greatest long run today but still okay. Lot more hills than I have been running lately which created a pretty tough challenge for me and slowed me down but the run was still good and challenging which will only benefit me in the long run.

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