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Training Log: jimcdono

In the last 7 days:

activity # timemileskm+m
  Running6 4:21:00 37.69(6:55) 60.66(4:18)
  Circuit Training1 1:45:00 4.14(25:20) 6.67(15:45)
  Pool1 1:30:00 3.11(28:58) 5.0(18:00)
  Weights2 1:05:00 1.24(52:18) 2.0(32:30)
  Total10 8:41:00 46.19(11:17) 74.33(7:01)
averages - sleep:8.3
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ThFrSaSuMoTuWe

Tuesday Mar 28 #

6 AM

Pool intervals 1:30:00 [3] 5.0 km (18:00 / km)
slept:8.0

-roll + Handball
-Pool (WU + 3x3x90s + 13min DWR)
-School

Good workout - highest HR so far, 28. Accomplished my goal - feeling beat up this morning, so will try and munch down on some good food throughout the day. Really pleased with today's effort on everything.

Monday Mar 27 #

7 AM

Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:8.0

-roll
-15min run
-push and sit
-stretch

Good run, feel better in the mornings now than last month - hips are tight today.
5 PM

Running long 51:00 [4] 14.0 km (3:39 / km)

-preact + roll
-Belrose + Bike Path Loop (reverse order from previous weeks)
-push and sit
-roll, stretch

Good run overall - better than last week, probably around the same speed, but last 5-10min was better quality and faster...probably about even though. Hard to say cause this was a different loop and we weren't allowed watches.
6 PM

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

Weights x2

A) Deadlifts + Power Push + Weighted Crunch

B) Power Upright Row + Weighted Plank + Straight Leg Run

C) RFE + Pull-ups + Elevated Plank

Sunday Mar 26 #

9 AM

Running long 1:10:00 [3] 15.56 km (4:30 / km)
slept:9.0

-preact + lunges
-70min run + drills
-Hip mobility + Strength X
-Roll, stretch

Great run, one of the more enjoyable runs this year and was faster than usual, under icy circumstances. Legs were beat up but felt a lot better as the run went on.

Saturday Mar 25 #

9 AM

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

-preact + roll
-15 up + 11min hills + 5min hills + 3x Stairs + cd
-push and sit
-roll, stretch

Good workout - better than last week, but think it could have been better. Thought I was working really hard on the first set but then had a ton left for the second set and ran well, looking back, should have set a goal to do more on the second set than settle for what was prescribed.

11 AM

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

Weights x2

A) Step-ups + Pull ups + Elevated Plank

B) Pallof Press + Pallof Squat + Weighted Plank

C) MB Throws + MB Chest + MB Slams + MB Knee lifts + MB Squat Throws

Friday Mar 24 #

6 AM

Running warm up/down 25:00 [1] 5.56 km (4:30 / km)
slept:8.0

-roll
-25min run
-stretch

Easy recovery day run - body is beat down from this week! 5 more weeks of workouts like this and I'll be in great shape. Looking forward to it.

Thursday Mar 23 #

6 AM

Circuit Training intervals 1:45:00 [3] 6.67 km (15:45 / km)
slept:8.0

-preact + bosu + SB Ham curls + SL Bridges
-Circuit
-Mobility, drills and strides

Great workout! Really happy with this, hit my goal of going over 165 Bpm on the cross training and got tons of aerobic work in today. Strides felt amazing, like I was bouncing on trampolines.
3 PM

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

-roll
-40min run
-Drills, Mini-hurdles, strength
-stretch

Good run - still sucks that most trails are icy, but run was average-ish (for icy conditions). Felt better afterwards.

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