Training Log Archive: jimcdonoIn the 7 days ending Jan 30, 2016:
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Saturday Jan 30, 2016 #
9 AM
Running intervals 2:30:00 [4] 10.4 km (14:25 / km)
-preact
-full wu + 3x5min circuit
-cd
-5min core
-roll stretch and ice
Good workout, made me feel really out of shape but i know i went hard on this so im happy. Foot was fine on the infield but a little too uncomfortable on the track.
-full wu + 3x5min circuit
-cd
-5min core
-roll stretch and ice
Good workout, made me feel really out of shape but i know i went hard on this so im happy. Foot was fine on the infield but a little too uncomfortable on the track.
6 PM
Pool intervals 40:00 [3] 6.0 km (6:40 / km)
-lunges
-pool (wu + 5x1min all out + 2x3x25 @ 600m sim + 4min dwr)
-20min weight circuit
- roll stretch and ice
Foot doesn't feel as bad as usual after running later on in the day. Good effort but cant help but feel ive lost so much
-pool (wu + 5x1min all out + 2x3x25 @ 600m sim + 4min dwr)
-20min weight circuit
- roll stretch and ice
Foot doesn't feel as bad as usual after running later on in the day. Good effort but cant help but feel ive lost so much
Thursday Jan 28, 2016 #
6 AM
Circuit Training intervals 2:30:00 [3] 7.0 km (21:26 / km)
-Preact + assclass
-10min run
-10min elip
-10min bike
-10min circuit
-5min run
-Mobility and drills
-Strides x2 + speed ladder + stride x1
-Roll, stretch and ice
Foot was super sore this morning and during the 10min run but afterwards it settled down and felt fine for the strides and the last 5min run. Did lots of strength today and it is now very sore so will likely do non-impact training until Saturday.
-10min run
-10min elip
-10min bike
-10min circuit
-5min run
-Mobility and drills
-Strides x2 + speed ladder + stride x1
-Roll, stretch and ice
Foot was super sore this morning and during the 10min run but afterwards it settled down and felt fine for the strides and the last 5min run. Did lots of strength today and it is now very sore so will likely do non-impact training until Saturday.
Wednesday Jan 27, 2016 #
5 PM
Running intervals 2:00:00 [4] 10.5 km (11:26 / km)
-Preact + roll
-Full WU + 10min S/S around track + CD
-Speed ladder x2 + strength
-Roll, stretch and ice
Good workout, foot hurt less on the track than I thought it would - today was a slap in the face. Legs don't feel rusty at all but my aerobic system seems far less capable than it was in December, oh well - don't need much of that for a 600m.
-Full WU + 10min S/S around track + CD
-Speed ladder x2 + strength
-Roll, stretch and ice
Good workout, foot hurt less on the track than I thought it would - today was a slap in the face. Legs don't feel rusty at all but my aerobic system seems far less capable than it was in December, oh well - don't need much of that for a 600m.
Tuesday Jan 26, 2016 #
7 PM
Pool intervals 1:30:00 [3] 4.5 km (20:00 / km)
-Assclass + lunges
-Pool (10min swim + WU + leg swings and power skips + 3x4x25s sprints + 9min DWR)
-Strength
-Roll, stretch and ice
Decent workout, was super unmotivated and having a poor workout up until the A running then I turned it around. Overall, warm up was sub-par but crushed the running A's. Foot is way more sore post workout from yesterday.
-Pool (10min swim + WU + leg swings and power skips + 3x4x25s sprints + 9min DWR)
-Strength
-Roll, stretch and ice
Decent workout, was super unmotivated and having a poor workout up until the A running then I turned it around. Overall, warm up was sub-par but crushed the running A's. Foot is way more sore post workout from yesterday.
Monday Jan 25, 2016 #
4 PM
Running intervals 2:30:00 [3] 11.0 km (13:38 / km)
-Preact + roll
-15min up + 3,2,1, run inside + 6x50m @ 400-600m pace + 15min CD
-Paul's weights 2x6-8
-Roll, stretch and ice
Good to be back on the track, foot was a little sore on impact only during the running, but actually felt better doing faster stuff on the track. Not there yet but the past few days I've seen a drastic improvement in the strength in my foot and reduction of pain.
-15min up + 3,2,1, run inside + 6x50m @ 400-600m pace + 15min CD
-Paul's weights 2x6-8
-Roll, stretch and ice
Good to be back on the track, foot was a little sore on impact only during the running, but actually felt better doing faster stuff on the track. Not there yet but the past few days I've seen a drastic improvement in the strength in my foot and reduction of pain.
Sunday Jan 24, 2016 #
9 AM
Running warm up/down 30:00 [3] 6.67 km (4:30 / km)
-Preact + lunges
-30min run with boys
-Assclass + strength
-Roll, stretch and ice
Good run, foot not 100% but didn't bother me much during this and it was nice to be actually running with people again. More sore post-run.
-30min run with boys
-Assclass + strength
-Roll, stretch and ice
Good run, foot not 100% but didn't bother me much during this and it was nice to be actually running with people again. More sore post-run.
6 PM
Pool intervals 45:00 [3] 4.5 km (10:00 / km)
-Lunges
-Pool (10min swim + drills + the hurricane (6) + 5x1min A's + 5min DWR
-Foot strength, roll, ice
Good workout, nice to have company for this w/ the Lakehead Athletics legend himself. Good effort but starting to get tired of cross training - just wanna unleash the beast on the track.
-Pool (10min swim + drills + the hurricane (6) + 5x1min A's + 5min DWR
-Foot strength, roll, ice
Good workout, nice to have company for this w/ the Lakehead Athletics legend himself. Good effort but starting to get tired of cross training - just wanna unleash the beast on the track.