Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: jimcdono

In the last 7 days:

activity # timemileskm+m
  Running9 6:35:00 54.54(7:15) 87.78(4:30)
  Pool1 1:30:00 3.11(28:58) 5.0(18:00)
  Weights1 35:00 0.62(56:20) 1.0(35:00)
  Total11 8:40:00 58.27(8:55) 93.78(5:33)
averages - sleep:8.6
«
2:20
0:00
SuMoTuWeThFrSa

Friday Apr 28 #

9 AM

Running long 50:00 [2] 11.11 km (4:30 / km)
slept:9.5

-roll
-50min run w/ Derek and Jordo
-Push and sit
-stretch

Good run, better out there today but obviously, not the best conditions to be running swiftly.

Legs feeling pretty good from all this ROSS.

Thursday Apr 27 #

6 AM

Running warm up/down 20:00 [2] 4.44 km (4:30 / km)
slept:8.0

-roll
-20min run
-push and sit
-stretch

Good shake-out...conditions are still difficult but legs are getting a nice rest from the lower impact. Run was average pace, even a bit faster on my usual loop by about 10s.
5 PM

Running intervals 50:00 [4] 11.11 km (4:30 / km)

-roll
-20 up + 10x1min + cd
-push and sit
-stretch, roll

Solid workout with Will and Jordo. Obviously, conditions were terrible but didn't find it really bothersome until around LU. Regardless, got in some solid effort today and increased the fitness.

Wednesday Apr 26 #

6 AM

Running warm up/down 25:00 [2] 5.56 km (4:30 / km)
slept:8.5

-roll
-25min run
-push and sit
-stretch

Good run - obviously, extremely icy but found the conditions OK, it was really soft on the sidewalks which made it nice, because everywhere was ROSS.
5 PM

Running long 55:00 [2] 12.22 km (4:30 / km)

-roll
-55min run w/ Jordo and Will
-push and sit
-roll, stretch

Good run, went by pretty quickly and legs felt fine. Footing is much worse than earlier this morning with the added snow.

Tuesday Apr 25 #

6 AM

Pool intervals 1:30:00 [3] 5.0 km (18:00 / km)
slept:8.5

-preact + roll
-Pool (WU + 3x5x40s + 12min DWR)
-School

Good workout, rebounded from 2 weeks of below my HR goal and reached it today, 27. Happy with the effort, crushed my legs...feeling really dead this week.
3 PM

Running long 50:00 [2] 11.11 km (4:30 / km)

-roll
-50min run
-drills, strides x5
-push and sit
-roll, stretch

Good run - felt a little exhausted near the end, but due to a lack of food I think. Tired in general, but legs are less heavy than Monday.

Monday Apr 24 #

6 AM

Running warm up/down 20:00 [2] 4.44 km (4:30 / km)
slept:8.5

-roll
-20min run
-push and sit
-stretch

Good run, feeling a little sore from Sat and Sun still but not too bad.
5 PM

Running intervals 50:00 [4] 11.11 km (4:30 / km)

-preact + roll
-15 up + 18 (1:45/15) + 5x10s surge + cd
-2x20 Hops + 3x15 Deep Squat, Star-Jumps and Speed Hops
-roll, stretch

Grind fest out there today - thought I ran well, but could tell that it was slower than usual...was difficult from the start, legs were lead, but fought through it and had a good fitness builder.
7 PM

Weights 35:00 [2] 1.0 km (35:00 / km)

Weights x2

A) High Pull + Power Push + Weighted Crunch

B) Palof Press + Palof Squat + Weighted Plank

C) MB Throws + MB Slams + MB Knee Drives + MB SL Slams + MB Squat Throws + MB V-Sits

Sunday Apr 23 #

9 AM

Running long 1:15:00 [3] 16.67 km (4:30 / km)
slept:8.5

-preact + lunges and roll
-75min run
-drills, mob and strength
-stretch, roll

Good run, one of the better ones in Centennial for sure. Body feeling good.

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Apr 29
Apr 22
Apr 15
Apr 8
Apr 1

Week
Ending
Training hours by activity
0123456789101112
13
Apr 29
Apr 22
Apr 15
Apr 8
Apr 1

Week
Ending
Training miles by activity
0510152025303540455055606570
75
Apr 29
Apr 22
Apr 15
Apr 8
Apr 1

all weeks | months | years | as calendar