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Training Log: jimcdono

In the last 7 days:

activity # timemileskm+m
  Running9 10:20:00 52.88(11:43) 85.11(7:17)
  Pool1 2:15:00 3.11(43:27) 5.0(27:00)
  Weights3 1:35:00 1.86(50:58) 3.0(31:40)
  Circuit Training1 1:10:00 4.35(16:06) 7.0(10:00)
  Total14 15:20:00 62.21(14:47) 100.11(9:11)
averages - sleep:8.1
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3:50
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SuMoTuWeThFrSa

Saturday Dec 10 #

9 AM

Running intervals 2:45:00 [5] 10.5 km (15:43 / km)
slept:9.0

-preact + bosu strength + roll
-full warm up
-2x3x40m fly
-1km Moderate
-2x3x200m w/ 2min rest + x2 drill between
-cd
-push and sit
-stretch

2:50 + 27, 26, 26, 27, 26, 27

Solid workout - surprised at how easy the 1km felt. Didn't look at my watch at all, just ran and kept the same pace the whole time, never surged or anything.

200m stuff was super fun - really locked into the pace and was crushing these, rolling very easily until the last 2 but even then I think I could have done 1-2 more if I had to.

Laid on the group for a while after this.

**Had Don Dymanski sub in as a coach for me today...x2 Olympian and top-3 ranked 400m runner in the world at one point just came up to me during my workout and gave me some tips and watched me finish up and cheer me on the rest of the way...had to make sure I looked smooth and killing it in front of him, tried to put on a show!
11 AM

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

Weights x2
A) Power Squat + Power Jump Squat + Elevated Plank
B) RFE + Pull-ups + Elevated Side Plank
C) Power Bench + Power Push + Plank Rocker

Friday Dec 9 #

5 PM

Running long 40:00 [2] 8.89 km (4:30 / km)
slept:8.5

-roll
-40min run with Jordo
-push and sit
-roll and stretch

Solid run - much colder out lately so first 10min were pretty slow and annoying. Probably below average run but was taking it easier to prep for tomorrow's workout.

Thursday Dec 8 #

6 AM

Running long 45:00 [2] 10.0 km (4:30 / km)
slept:7.5

-preact + assclass + roll
-45min run w/ D-Bone
-mob, drills, speed ladder, strides
-strength x
-stretch, roll

Great run - actually surprised I felt as good as I did today, was expecting more soreness from yesterday. Tough run on the way back because of the wind, but good run overall.
7 PM

Circuit Training intervals 1:10:00 [3] 7.0 km (10:00 / km)

-Lunges + Bosu
-10min run
-10min elip
-10min bike
-10min row
-10min run
-push, sit, stretch and roll

Good workout - did this after coaching. Couldn't do the circuit on the field because the soccer goons were on it, so took it easier on the lower body and did more cross training to hammer down.

Overall, solid workout.

Wednesday Dec 7 #

7 AM

Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.0

-roll
-20min run
-push and sit

Morning run - felt crappy starting but awake and loose at the end. Roads are still pretty icy, not fun to run on.
4 PM

Running intervals 3:00:00 [4] 13.5 km (13:20 / km)

-preact + roll
-WU + tempo loop + full active
-4x40m fly
-3x100m Brazilians w/ 2x15s Drills between sets
-cd
-hurdle mobility x3
-push and sit
-roll, stretch

8:35 + 2:38, 2:38, 2:27*

Great workout - tempo loop felt like garbage because of how icy it was outside. Footing was terrible, but ended up being faster than last week, so that was good.

Brazilians were strange - just felt like I was recovering super quick this week, like the running in-between wasn't hard, but was fast. Drills in-between were tough, did them by the windows so I could see my form.

Super fast today, absolutely crushed my last one - 2:27! Time is obviously a bit skewed from the drills in-between and moving forward, but finished my last lap in 25s so....was motoring.
7 PM

Weights 30:00 [2] 1.0 km (30:00 / km)

Weights x2
A) Power Bench + Power Push + Elevated Plank
B) RFE + Prone Row + Elevated Side-Plank
C) MB Slams + SB Ham Curls + Plank Rockers

Tuesday Dec 6 #

6 AM

Pool intervals 2:15:00 [3] 5.0 km (27:00 / km)
slept:7.0

-preact + assclass + bosu strength
-Pool (WU + 2x90/15 + 13min DWR)
-Mob, drills, strides, strength x
-Roll, stretch and ice

Good workout - legs were dead from yesterday. Try to get most of the lower body weights done on easier workout days so that's usually why. Happy with the effort today.
7 PM

Running warm up/down 40:00 [2] 8.89 km (4:30 / km)

-roll
-40min run w/ Jordo
-push and sit

Good run, body actually felt surprisingly good today compared to how I usually feel this late into the day. Run was solid but surfaces were very icy so wasn't too fast.

Monday Dec 5 #

7 AM

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

-roll
-20min run
-push and sit

Good run - shakeout actually felt pretty quick and bouncy.

Sore in the weirdest places - my traps and shoulders?
4 PM

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

-preact + roll
-15 up + 15 2:30/30 + 15 down
-2x4x30m
-2x20 SLR, BD, Sk8r
-push and sit
-stretch and roll

Good workout - thought that I ran really well the whole time, but took me about 5min to really get into the workout, body had a tough time changing gears at the start of the workout for some reason.
6 PM

Weights 30:00 [2] 1.0 km (30:00 / km)

Weightsx2
A) RFE + Power Push + Plank
B) Reverse Lunge + Lateral Lunge + Plank
C) SB Ham curls + Power Pull + Leg lifts

Sunday Dec 4 #

9 AM

Running long 1:00:00 [3] 13.33 km (4:30 / km)
slept:8.5

-preact + lunges
-60min run
-drills
-mob, strength x
-roll, stretch and ice

Good run - a little slower than usual, but much more sore and beat up than usual as well. Body is feeling the workload from yesterday.

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