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Training Log: jimcdono

In the last 7 days:

activity # timemileskm+m
  Running5 8:35:00 33.83(15:13) 54.44(9:28)
  Circuit Training1 2:30:00 4.35(34:29) 7.0(21:26)
  Pool1 2:00:00 3.11(38:37) 5.0(24:00)
  Weights1 20:00 0.62(32:11) 1.0(20:00)
  Total8 13:25:00 41.91(19:13) 67.44(11:56)
averages - sleep:8.2
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TuWeThFrSaSuMo

Saturday Jan 21 #

12 PM

Running race 4:00:00 [5] 20.0 km (12:00 / km)
slept:9.0

-15min Mini-strides + mobility
-Full WU + 2x100m
-DMR (1:59)
-CD
-10min up + 10min active + strides + 1x100m
-4x800m (2:02)
-20min CD
-roll, stretch

Meh, not really happy with this - I know I'm fit and fast, but just wasn't focused today.

Though the DMR went well, easiest 1:59 of all time - felt like I was jogging. Went out in 56 and looked around and saw that I was ahead by a lot so cruised it in, with the hopes of ripping the 4x800m later. So really, this was like a workout 800m interval...not even hands on knees at the end.

4x800m sucked, quads were cramped up basically the whole time until I got on the line, thought that I would be patient and wait to surge until the last 400m, so went out slow, but ended up just having no energy on this and running poorly. Never really got into a race mentality today, this was more of a workout, not happy with my times...but would be happy with this as a workout, not a race.

Should have just gone all out on the DMR and done whatever I could on the 4x800m and not try to equalize my efforts.

Friday Jan 20 #

3 PM

Running warm up/down 35:00 [2] 7.78 km (4:30 / km)
slept:8.5

-roll
-35min run
-roll, stretch

Good run, actually feeling a lot better today. Recovery week finally kicked in!

Thursday Jan 19 #

6 AM

Circuit Training 2:30:00 [3] 7.0 km (21:26 / km)
slept:8.0

-preact + bosu + roll
-Circuit
-Mob, drills, ladder, strides
-Medball + Basic
-Roll, stretch and ice

Not a great workout - was really fried going into this and just never really got into it. A little run down this morning and let my mood impact the workout more than it should have. Tried to focus more on getting back in it for Saturday.
12 PM

Running warm up/down 30:00 [2] 6.67 km (4:30 / km)

-roll
-30min run
-push and sit
-roll, stretch

Still pretty dead - legs just feel like they're falling to the ground, not attacking it. Feeling better post-run, but quality was below average.

Wednesday Jan 18 #

6 AM

Running intervals 3:00:00 [4] 13.33 km (13:30 / km)
slept:8.0

-preact + bosu + roll
-15 up + 5 tempo
-Full Active (33)
-50, 40, 30m Fly
-2x3x400m w/ 100m jog (68, 69, 69 + 70, 72, 72)
-2x3x200m (29, 29, 28 + 28, 28, 27)
-cd
-push and sit
-stretch, roll and ice

Ok workout - happy with it considering how bad I felt, legs were lead the entire warm up and on tempo. 400m stuff was solid, but recoveries got to me again, not as bad as last week though. 200m stuff was great, first two were heavy but once I shook it out I was flying. Happy with it given how I felt prior and that it's recovery week.

Focus was really tested today.
8 AM

Weights 20:00 [2] 1.0 km (20:00 / km)

Weights x1
A) Power Bench + Power Push + Elevated Plank
B) Power Squat + Power Jump + Elevated Side Plank
C) Row + SB Ham Curls + Weighted Sit-ups

Tuesday Jan 17 #

6 AM

Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:7.5

-preact + bosu + mobility
-Pool (WU + 2:15/15 + 12 DWR)
-Mob, drills, strides and medball
-roll, stretch

Solid workout - hips were fried very early on in the Running A's, so feel like I got a lot out of it.
3 PM

Running warm up/down 30:00 [2] 6.67 km (4:30 / km)

-roll
-30min run
-push and sit
-roll, stretch

Tough one today - legs feel really heavy and was dreading this. Mentally and physically fatigued today.

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4+ days ago
nice run joe, is that a fac... 1  
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