Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jimcdono

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running7 7:25:00 42.57 68.51
  Circuit Training1 2:00:00 4.14(28:57) 6.67(17:59)
  Pool1 2:00:00 3.11(38:37) 5.0(24:00)
  Weights2 1:40:00 1.55(1:04:22) 2.5(40:00)
  Total10 13:05:00 51.38 82.68
averages - sleep:8.1

«»
3:15
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

10 AM

Running race 2:00:00 [5] 16.96 km (7:05 / km)
slept:9.0

-preact + full wu + 3min tempo
-8km race (28:57)
-cd
-roll, stretch

Meh, alright performance overall but not happy with - nor' am I upset.

Got out at the pace I was happy with, moved up after each km but once I got to 5km, when I needed to start killing it, just maintained, didn't slow down but didn't speed up.

Honestly, just felt like every time I threw in a surge to speed up I'd hit a mud patch or long slanted stretch that would break my stride and slow me back down - just spent the whole time yo-yoing with the conditions and my speed.

Friday Sep 23, 2016 #

2 PM

Running warm up/down 30:00 [2]
slept:8.0

-lunges
-30min shakeout on Griak course
-stretch, roll, stretch

Great shake-out, feeling really good about tomorrow.

Thursday Sep 22, 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 elip + 10min circuit + 5min run
-mob, drills, strides, ladder, strength
-Roll, stretch

Great workout, felt tired to start but really pleased with my effort today.

Wednesday Sep 21, 2016 #

10 AM

Running intervals 2:15:00 [4] 16.0 km (8:26 / km)
slept:9.0

-preact + foot roll
-15 up + active
- 2mile + 2x1mile + 1mile
-cd
-push sit, roll and stretch

(10:50 + 5:10, 5:15 + 4:54)

Good workout, took me a while to find my footing - legs just didn't wake up right away, but felt really smooth today but that I had to start grinding from further out.

Happy with the workout as a whole
5 PM

Weights 1:00:00 [3] 1.5 km (40:00 / km)

-Full wu
2x6
A) Power Squats + Front E plank + 90/90
B) RFE + Row + Elevated side plank
C) Power push + LJ + Plank

Tuesday Sep 20, 2016 #

6 AM

Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:7.0

-Preact + assclass + roll
-Pool (WU + 3x3x1:10 + 11min DWR)
-mob, drills, strength
-roll, stretch

Good workout, rolled it down as it progressed and had a great WU swim today. Feeling good - but feels like my gas tank isn't full right now, which is ok it's recovery week.

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

-roll
-30min run on hosp. trails
-push and sit
-roll and stretch

Good run, feeling good mentally, but legs were pretty fatigued after 20min - feels like I'm slogging it out today.

Monday Sep 19, 2016 #

7 AM

Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:9.0

-roll
-15min shakeout
-push and sit

Good run, little run down - didn't feel great but shook out the junk this morning for a good run tonight.
5 PM

Running tempo 55:00 [3] 12.22 km (4:30 / km)

-preact
-15 up + 2x11min + cool down w/ 3 hill strides
-push and sit
-roll, stretch

Great workout, started out conservatively then worked into it with Ty and rolled it down nicely. Had a good time.
7 PM

Weights 40:00 [3] 1.0 km (40:00 / km)

2x6
A) Power Squat + Front Elevated plank + 90/90
B) SLDL + Row + SB Rollouts
C) Burp Jump + Power Push + Power Crunch

Sunday Sep 18, 2016 #

9 AM

Running long 1:00:00 [3] 13.33 km (4:30 / km)
slept:7.0

-preact + assclass + lunges
-60min run
-drills, mob, basic
-roll, stretch

Great run - am very sore from yesterday so the first 20ish min were a little laid back but then we buckled down and rolled it down on the way back, best running at the end and felt better after this run was in the bank.

« Earlier | Later »