Training Log Archive: jimcdonoIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
9 AM
Running long 2:00:00 [4] 16.66 km (7:12 / km)
slept:9.0
-preact + roll
-15 up + active
-9km progression run (12:00, 11:08, 10:49)
-cd
-push and sit
-roll, stretch
Meh, mediocre workout - first 2 loops felt like a jog then all of a sudden, right off the bat my legs were fried going into the fast loop and I struggled immediately. Fell off the pack a fair amount then had to throw in a huge surge to get back up there, got back to 10m behind Tree then fell apart the last km and had to kick my last 300m to regroup.
-15 up + active
-9km progression run (12:00, 11:08, 10:49)
-cd
-push and sit
-roll, stretch
Meh, mediocre workout - first 2 loops felt like a jog then all of a sudden, right off the bat my legs were fried going into the fast loop and I struggled immediately. Fell off the pack a fair amount then had to throw in a huge surge to get back up there, got back to 10m behind Tree then fell apart the last km and had to kick my last 300m to regroup.
3 PM
Weights 50:00 [3] 1.0 km (50:00 / km)
-wu + 3 strides
Weights
A) Front Squats + 90/90 + Front Plank
B) Pull-ups + Burp-jump + Weighted sit-ups
C) Chops + Pulls + Power Push + Elevated side plank
Weights
A) Front Squats + 90/90 + Front Plank
B) Pull-ups + Burp-jump + Weighted sit-ups
C) Chops + Pulls + Power Push + Elevated side plank
Friday Sep 16, 2016 #
1 PM
Running warm up/down 35:00 [2] 7.78 km (4:30 / km)
slept:9.0
-roll
-35min run on hospital trails
-push and sit
-roll and stretch
Great run, took it slow today on purpose to gear up for tomorrow but felt good - had a nice sleep so the body has bounced back from a long day yesterday.
-35min run on hospital trails
-push and sit
-roll and stretch
Great run, took it slow today on purpose to gear up for tomorrow but felt good - had a nice sleep so the body has bounced back from a long day yesterday.
Thursday Sep 15, 2016 #
6 AM
Circuit Training intervals 2:00:00 [3] 6.67 km (17:59 / km)
slept:7.5
-preact + assclass + foot strength
-10min run + 10min row + 10min bike + 10min circuit + 5min run
-mob, drills, strides, ladder, strength x
-roll, stretch
Great workout - crushed the run, we were doing sub 50s on the first part then 40s ish on the last 5min...probably a little too fast, but I felt fine.
Great workout with everyone!
-10min run + 10min row + 10min bike + 10min circuit + 5min run
-mob, drills, strides, ladder, strength x
-roll, stretch
Great workout - crushed the run, we were doing sub 50s on the first part then 40s ish on the last 5min...probably a little too fast, but I felt fine.
Great workout with everyone!
3 PM
Running long 40:00 [2] 8.89 km (4:30 / km)
-roll
-40min run with Derek in Cent/Blvd
-roll, stretch
Great run, pretty fast overall - feeling run down from a series of weeks 100km+ but pace wasn't impacted, just was getting some more sweat on.
-40min run with Derek in Cent/Blvd
-roll, stretch
Great run, pretty fast overall - feeling run down from a series of weeks 100km+ but pace wasn't impacted, just was getting some more sweat on.
Wednesday Sep 14, 2016 #
7 AM
Running warm up/down 20:00 [2] 4.44 km (4:30 / km)
slept:9.0
-roll
-20min run on Hospital trails
-push and sit
-stretch and roll
Great run, smooth and bouncy - not too tired from the week so far.
-20min run on Hospital trails
-push and sit
-stretch and roll
Great run, smooth and bouncy - not too tired from the week so far.
5 PM
Running intervals 1:05:00 [4] 14.44 km (4:30 / km)
-preact + roll
-15 up + 15 tempo + 5x1min + 5 tempo + cd
-push sit
-roll, stretch
Mediocre workout, legs didn't feel loose and stride wasn't on until the 1min stuff - so first 15min tempo didn't feel fast. Happy with my effort on my 1min stuff and last 5min tempo, it was off little recovery and got right into fast running and tried to control it the whole time - ended up being faster than any interval in my 15min tempo
-15 up + 15 tempo + 5x1min + 5 tempo + cd
-push sit
-roll, stretch
Mediocre workout, legs didn't feel loose and stride wasn't on until the 1min stuff - so first 15min tempo didn't feel fast. Happy with my effort on my 1min stuff and last 5min tempo, it was off little recovery and got right into fast running and tried to control it the whole time - ended up being faster than any interval in my 15min tempo
7 PM
Weights 40:00 [3] 1.0 km (40:00 / km)
2x6-10
A) RFE + Reverse Lunge
B) Power bench + power push + elevated plank
C) Lateral lunge + pull ups + elevated side plank
A) RFE + Reverse Lunge
B) Power bench + power push + elevated plank
C) Lateral lunge + pull ups + elevated side plank
Tuesday Sep 13, 2016 #
6 AM
Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:8.0
-preact + assclass + foot strength
-Pool (WU + 3x5x40s)
-Mob, drills, strides, strength x
Good workout, thought I did everything to the best of my abilities in the pool - gradually increased the effort on the running A's and each set got better, and pushed from further out.
-Pool (WU + 3x5x40s)
-Mob, drills, strides, strength x
Good workout, thought I did everything to the best of my abilities in the pool - gradually increased the effort on the running A's and each set got better, and pushed from further out.
2 PM
Running long 40:00 [2] 8.89 km (4:30 / km)
-roll
-40min run on Hospital trails
-Push and sit
-roll, stretch
Good run, started of pretty mundane - picked it up a fair amount on the way back (1min faster). Faster on my normal loop than usual without feeling fast.
-40min run on Hospital trails
-Push and sit
-roll, stretch
Good run, started of pretty mundane - picked it up a fair amount on the way back (1min faster). Faster on my normal loop than usual without feeling fast.
Monday Sep 12, 2016 #
8 AM
Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:9.0
-roll
-15min shakeout
-5min core
-roll
Good run, feeling a lot better than yesterday but still very sore.
-15min shakeout
-5min core
-roll
Good run, feeling a lot better than yesterday but still very sore.
5 PM
Running intervals 55:00 [4] 12.22 km (4:30 / km)
-preact + roll
-20 up + 16 2:30/30 + cd to 55
-push and sit
-roll, stretch
Great workout today, wasn't feeling too great before hand but during the workout I was running really well, ran fast and in control - things didn't get hard until about 2min left.
-20 up + 16 2:30/30 + cd to 55
-push and sit
-roll, stretch
Great workout today, wasn't feeling too great before hand but during the workout I was running really well, ran fast and in control - things didn't get hard until about 2min left.
7 PM
Weights warm up/down 45:00 [3] 1.0 km (45:00 / km)
2x6-8
A) Goblet Squats + Power Push + 90/90
B) RFE + Row + Elevated plank
C) Burp jump + Throws + side plank
A) Goblet Squats + Power Push + 90/90
B) RFE + Row + Elevated plank
C) Burp jump + Throws + side plank
Sunday Sep 11, 2016 #
9 AM
Running long 1:20:00 [3] 17.78 km (4:30 / km)
slept:6.0
-preact + lunges + assclass
-80min run
-drills, mob, strength x
-roll, stretch
Pretty poor run, was really fatigued today and incredibly sore - just made the run feel really long and effort was up almost immediately.
Combination of sleep-loss along with soreness made this below average, but feel better afterwards.
-80min run
-drills, mob, strength x
-roll, stretch
Pretty poor run, was really fatigued today and incredibly sore - just made the run feel really long and effort was up almost immediately.
Combination of sleep-loss along with soreness made this below average, but feel better afterwards.