Training Log Archive: jimcdonoIn the 7 days ending Nov 8, 2015:
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Sunday Nov 8, 2015 #
9 AM
Running long 1:15:00 [3] 16.67 km (4:30 / km)
slept:8.0
-PreAct + Assclass + lunges
-75min run w/ tha boyz
-Drills, mobility + Strength X + 5x10 leg lifts on bars
-Roll, stretch, roll
ETT: 6
Not sleeping very well lately, I just keep waking up during the night and feel tired waking up. Run went well, probably average w/ some slower parts on certain trails but some solid running when they straightened out. Feet were good today.
-75min run w/ tha boyz
-Drills, mobility + Strength X + 5x10 leg lifts on bars
-Roll, stretch, roll
ETT: 6
Not sleeping very well lately, I just keep waking up during the night and feel tired waking up. Run went well, probably average w/ some slower parts on certain trails but some solid running when they straightened out. Feet were good today.
Saturday Nov 7, 2015 #
8 AM
Running hills 2:30:00 [5] 10.0 km (15:00 / km)
slept:8.5
-preact
-full wu
-4xg,b,best on top bluffs
-cd + 10min core
-stretch and roll
22, 22, 20 + 22, 23, 20 + 23, 23, 21 + 22, 23, 21
Decent workout but not as good as last week just messed up on the middle one of my last two sets other than that i would have been happy with this. Was hard to go faster than 22
-full wu
-4xg,b,best on top bluffs
-cd + 10min core
-stretch and roll
22, 22, 20 + 22, 23, 20 + 23, 23, 21 + 22, 23, 21
Decent workout but not as good as last week just messed up on the middle one of my last two sets other than that i would have been happy with this. Was hard to go faster than 22
Friday Nov 6, 2015 #
9 AM
Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:8.0
-Roll
-15min shakeout at park w/ dog
-Leg swings
Felt ok, first 5min were crappy, foot wasn't great and rediculously windy but after that I relaxed and foot felt fine and I could actually shake out and feel good. Not fast but body feels way better after.
-15min shakeout at park w/ dog
-Leg swings
Felt ok, first 5min were crappy, foot wasn't great and rediculously windy but after that I relaxed and foot felt fine and I could actually shake out and feel good. Not fast but body feels way better after.
Thursday Nov 5, 2015 #
2 PM
Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.5
-Roll
-20min run before Paul's workout at the park
-20min run before Paul's workout at the park
8 PM
Running warm up/down 30:00 [2] 6.67 km (4:30 / km)
-PreAct + assclass
-30min run from LU after class
-Mobility, drills and strides (on track)
-Strength X
-Roll, stretch and ice
ETT: 3
Another long day, was dead after coaching and class but kept telling myself there's only a small window until the season starts. Decent run, could tell I was slower and not as bouncy but glad I got this done. Probably need to make more of an effort to run earlier in the day next week.
-30min run from LU after class
-Mobility, drills and strides (on track)
-Strength X
-Roll, stretch and ice
ETT: 3
Another long day, was dead after coaching and class but kept telling myself there's only a small window until the season starts. Decent run, could tell I was slower and not as bouncy but glad I got this done. Probably need to make more of an effort to run earlier in the day next week.
Wednesday Nov 4, 2015 #
10 AM
Running warm up/down 10:00 [1] 2.22 km (4:30 / km)
-Roll
-10min shake-out at park w/ dog
-10min shake-out at park w/ dog
4 PM
Running intervals 3:15:00 [4] 11.16 km (17:28 / km)
slept:9.0
-PreAct
-Full WU
-3x100m Brazilian w/ 2min rest
-CD
-10min core
-Stretch
-Weights 3x8-10 (Front Squat, Deadlift, Power Clean + core)
-Stretch roll and ice
ETT: 8
(2:39, 2:38, 2:36)
Crushed this workout right from the start. I really wanted to see times I would have seem doing track training all year and I did that and then some. The goal today was just to go out and make the legs feel like crap because I knew it would be less milage and easier than usual aerobically because of my cross-base. Felt super fast and smooth the first two sets then a grind fest on the last one but was still able to run fast.
After weights I took 2 ice baths.
-Full WU
-3x100m Brazilian w/ 2min rest
-CD
-10min core
-Stretch
-Weights 3x8-10 (Front Squat, Deadlift, Power Clean + core)
-Stretch roll and ice
ETT: 8
(2:39, 2:38, 2:36)
Crushed this workout right from the start. I really wanted to see times I would have seem doing track training all year and I did that and then some. The goal today was just to go out and make the legs feel like crap because I knew it would be less milage and easier than usual aerobically because of my cross-base. Felt super fast and smooth the first two sets then a grind fest on the last one but was still able to run fast.
After weights I took 2 ice baths.
Tuesday Nov 3, 2015 #
6 AM
Pool intervals 2:15:00 [3] 5.0 km (27:00 / km)
slept:7.5
-PreAct + Assclass
-Pool (WU + 3x15 up to 1min and down by 15s + 11min DWR)
-Mobility, drills and strides
-Strength X + 10min Bosu
-Roll, stretch
ETT: 5
Super tired today, but only limited time until racing so pulled it together and had a great workout. Probably top 3 all time swims and PB'd in the heart rate today so was good. Top of my left foot nearest to the ankle hurt to go fast on the running A's after the first set but wasn't too bad and feet were just generally sore striding today (probaby from physio yesterday). Pumped I was able to get all the striding done today though.
-Pool (WU + 3x15 up to 1min and down by 15s + 11min DWR)
-Mobility, drills and strides
-Strength X + 10min Bosu
-Roll, stretch
ETT: 5
Super tired today, but only limited time until racing so pulled it together and had a great workout. Probably top 3 all time swims and PB'd in the heart rate today so was good. Top of my left foot nearest to the ankle hurt to go fast on the running A's after the first set but wasn't too bad and feet were just generally sore striding today (probaby from physio yesterday). Pumped I was able to get all the striding done today though.
6 PM
Running warm up/down 30:00 [3] 6.67 km (4:30 / km)
-Roll
-30min run w/ Andrew towards outdoor track
-Roll, stretch and ice
ETT: 4
Pretty long day and was exhausted at this point, but glad I got out there and ran with someone - was a pretty hot pace the whole time...to be expected when your talking about track. Was pretty smooth and fast, above average for sure.
-30min run w/ Andrew towards outdoor track
-Roll, stretch and ice
ETT: 4
Pretty long day and was exhausted at this point, but glad I got out there and ran with someone - was a pretty hot pace the whole time...to be expected when your talking about track. Was pretty smooth and fast, above average for sure.
Monday Nov 2, 2015 #
9 AM
Running warm up/down 10:00 [1] 2.22 km (4:30 / km)
slept:8.5
-Roll
-10min shake-out at baseball complex
-Leg swings and stretch
Good shakeout, still pretty sore from Saturday but was able to run fairly smooth. Foot is starting to feel a lot better and takes less time to prep it for a run.
-10min shake-out at baseball complex
-Leg swings and stretch
Good shakeout, still pretty sore from Saturday but was able to run fairly smooth. Foot is starting to feel a lot better and takes less time to prep it for a run.
4 PM
Running intervals 50:00 [4] 11.11 km (4:30 / km)
-PreAct
-15 WU + 2x3,2,1 + 3 hill strides + 17 CD
-10min core
-Roll, stretch
-45min weights (3x8-10 Goblet squats, single leg squats, pull-ups, power press) + core
-Roll, stretch and ice
Great workout, probably my best Monday type workout in a long time. Ran with Derek for the first set then he had a pretty solid 3min interval and dropped me by about 15m in but I got back up there to finish just behind him. Happy with this.
-15 WU + 2x3,2,1 + 3 hill strides + 17 CD
-10min core
-Roll, stretch
-45min weights (3x8-10 Goblet squats, single leg squats, pull-ups, power press) + core
-Roll, stretch and ice
Great workout, probably my best Monday type workout in a long time. Ran with Derek for the first set then he had a pretty solid 3min interval and dropped me by about 15m in but I got back up there to finish just behind him. Happy with this.