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Training Log Archive: jimcdono

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running9 8:10:00 57.51(8:31) 92.55(5:18)
  Weights3 2:30:00 2.17(1:08:58) 3.5(42:51)
  Pool1 2:15:00 3.11(43:27) 5.0(27:00)
  Total13 12:55:00 62.79(12:21) 101.05(7:40)
averages - sleep:8.5

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SuMoTuWeThFrSa

Saturday Oct 1, 2016 #

10 AM

Running long 1:00:00 [3] 13.33 km (4:30 / km)
slept:8.0

-preact + assclass
-60min run in Finland
-mob, drills, X
-roll, stretch

Great run! Had a fun time with all the guys on this run - was just awesome overall.

Friday Sep 30, 2016 #

9 AM

Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:8.5

-15min shakeout
-roll

Good shake-out, cold feels a lot better, only thing left is a stuffy nose.
5 PM

Running race 2:30:00 [5] 17.0 km (8:49 / km)

-stride outs + mob
-Full WU + 3min tempo
-8km race
-cd
-core
-roll, stretch

Great race, went out much faster than last week and just tried to deal with it, worked out way better than Griak.

Ran well the whole time but just wimped out on the last 2km, didn't commit to surging the last big hill until about 800m left - but big improvements and way smaller spread this week, so proud of everyone!

Great times.

Thursday Sep 29, 2016 #

6 AM

Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:8.0

-roll
-15min easy shake-out before coaching

Cold is a lot better today, still congested but no more light-headedness or coughing *knock on wood

2 PM

Weights 1:00:00 [1] 1.0 km (1:00:00 / km)

-Weights WU
-Drills + Speed ladder

Wednesday Sep 28, 2016 #

10 AM

Running intervals 1:00:00 [4] 13.33 km (4:30 / km)
slept:9.0

-preact + roll
-15 up + 10 tempo + 2x1,2,1 + 5min tempo + cd
-push and sit
-roll, stretch

Decent workout - happy that my loops on the Current River Rec. Center loop were the same as when I wasn't sick and felt fast on the spiked stuff but recoveries were pretty slow in between.

Probably not my best, but I'm really happy with how this went considering I am fairly sick.
5 PM

Weights 50:00 [3] 1.5 km (33:20 / km)

-Weights WU + strides
2x6-10
A) Power Squat + Row + Plank
B) RFE + Bench + plank
C) Slams + throws + SB rollouts

Tuesday Sep 27, 2016 #

6 AM

Pool intervals 2:15:00 [3] 5.0 km (27:00 / km)
slept:8.0

-preact + roll
-pool (wu + 2:15/15 + drills)
-mob, drills, strides, strength x
-roll, stretch

Ok workout, didn't get any better over night, but not any worse - having troubles sleeping with the cold.

Think I worked hard in the pool and got some specific work in - happy with today.
2 PM

Running long 40:00 [2] 8.89 km (4:30 / km)

-roll
-40min run
-push and sit
-roll, stretch

Decent run, the cold didn't impact it as much as I thought - but could definitely feel I wasn't running on a full tank.

Took about 20min to get into it and ended up going 1.5min faster on the way back.

Monday Sep 26, 2016 #

9 AM

Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:9.5

-roll
-20min run
-push and sit

Shake-out this morn - feeling a cold coming on so got a lot of sleep last night and have been taking some cold remedies (garlic) to try and keep it under control but throat is starting to hurt.

Ankle hurt on run, but only because it is swollen and squeezing my shoes tighter
5 PM

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

-preact + roll
-20 up + 16 of 1:45/15 + cd w/ 3 hill strides
-push and sits
-roll, stretch

Ok workout, ankle wasn't sore at all really - still was swollen but wasn't too bad. Cold was bothering me during the warm up but didn't seem to bug me during the workout. Didn't feel the greatest but kept grinding it out at a decent pace.
7 PM

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

2x6-8
A) Power Squat + Power Push + 90/90
B) Power RFE + Row + Weighted crunch
C) SL Slams + Burp Jump + Elevated side plank

Sunday Sep 25, 2016 #

9 AM

Running long 1:15:00 [3] 16.67 km (4:30 / km)
slept:8.5

-preact + assclass + lunges
-75min run
-drills, mob, strength
-roll, stretch

Decent run, ran with Kev and Derek for the first 45min then picked it up, although not as much as they did, to finish it off. Best long run in a while but rolled my ankle really badly around 35min, actually rolled it 2 times in one fall.

Swollen afterwards but can still run on it.

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