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Training Log Archive: jimcdono

In the 7 days ending Oct 8:

activity # timemileskm+m
  Running8 9:00:00 56.79(9:30) 91.4(5:54)
  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)
  Weights3 1:45:00 2.8(37:33) 4.5(23:20)
  Total13 14:45:00 66.84(13:14) 107.57(8:14)
averages - sleep:7.6

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Saturday Oct 8 #

8 AM

Running intervals 2:30:00 [5] 15.4 km (9:44 / km)

-preact + roll -full wu + 3min tempo' -4x1mile VO2 max -cd -10min core -stretch 4:53, 4:47, 4:57, 4:42 Awesome workout - don't know how I pulled this one out, felt absolutely terrible before this and 3min of tempo felt difficult. Workout started, and just made the decision to try and hurt as much as possible and surge from further out and handle it - did this on every interval. Very proud of myself, ran hard right from the start on every interval and set the pace. I think I should have done 5, but if I knew I was doing 5 I don't think I would have ran a 4:42 mile to not sure what would be better, 2 miles in 4:50s or a 4:42 killer? But got everything out on the last one and was on the ground so I'm happy with it.
1 PM

Weights 40:00 [2] 1.0 km (40:00 / km)

2x6-10 A) RFE + Pull-ups + Weighted sit ups B) Power bench + power push + elevated side plank C) Leg press + SL slams + Plank push

Friday Oct 7 #

10 AM

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

-roll -30min shake-out on hospital trails -push and sit -stretch Another sub-par run, just feeling really sore everywhere and finding it tough to sleep, will really focus on R&R today. Run was average but effort was higher than it should have been for a shake-out.

Thursday Oct 6 #

6 AM

Circuit Training intervals 2:00:00 [3] 6.67 km (17:59 / km)

-preact + assclass -10min run + 10min elip + 10min row + 10min circuit + 5min run -mob, drills, strides, ladder, strength x -roll, ice Great workout, was feeling really run down and beat up to start but by the time we got to the circuit and run things turned around and started to pick up.
7 PM

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

-roll -30min run from LU -push and sit Ok run, was average pace but didn't feel comfortable at any time and run was just tough the whole time.
8 PM

Weights 25:00 [2] 2.5 km (10:00 / km)

25min of circuit weight training Wanted to try and boost the HGH with some hypertrophy stuff to try and kickstart my recovery for Saturday's workout.

Wednesday Oct 5 #

10 AM

Running intervals 2:00:00 [4] 16.0 km (7:30 / km)

-preact + roll
-Full WU
-Full + half + half + half loop
-push and sit
-stretch and roll

(10:38, 5:17, 5:19, 5:15)

Poor workout - faster on the 2-mile loop today but slower on everything else. Right off the start, legs felt super heavy and had no energy at all, that bugged me for a bit, but then just dedicated myself to running hard and trying to get my mind off of everything.

Circumstances out of my control really hurt my sleep last night and it definitely caught up to me today, legs felt like I did a whole pool workout right before trying to run the loops.

Tuesday Oct 4 #

6 AM

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

-preact + assclass + foot strength
-Pool (WU + 4x90,60,30 + 11 dwr)
-Drills, strides, strength

Good workout, thought my running A's were awesome today and deep water running form was great - really loosened me up. Happy with effort but felt very rushed in the morning.
2 PM

Running long 45:00 [2] 10.0 km (4:30 / km)

-45min run w/ Spyder

Great run, felt bouncy and quick the whole time - no complaints about this, probably could have gone longer but am already on a torrid pace this week so kept it to a 5min increase only.

Monday Oct 3 #

7 AM

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

-20min run from home to George Burk Park
-push and sit

Good run, a little tired but legs and feet feel great.
5 PM

Running intervals 1:05:00 [4] 14.44 km (4:30 / km)

-preact + roll
-20 up + 2x5x2min on/1 off + 15 cd w/ 3 hill sprints
-push and sit
-roll, stretch

Awesome workout! Ran well today - just got into a flow and ran with Gav and Ty the whole time, best Monday workout so far for sure.
7 PM

Weights 40:00 [2] 1.0 km (40:00 / km)

A) Power Squat + Power Bench + Elevated Plank
B) Power RFE + Row + Elevated Side plank
C) SL Slams + Burp Jumps + Plank Push

Sunday Oct 2 #

9 AM

Running long 1:20:00 [3] 17.78 km (4:30 / km)

-preact + assclass + lunges
-80min run
-drills, mob, strength x + 5min
-roll, stretch

Great run! Another fun time, great run with great dudes, probably the fastest one I've done this year.

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