Training Log Archive: jimcdonoIn the 7 days ending Nov 19, 2016:
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Saturday Nov 19, 2016 #
9 AM
Running hills 2:00:00 [4] 15.0 km (8:00 / km)
slept:8.5
-preact + foot strength + roll
-full wu + 2x5x John St. Hill (about 300m?)
-cool down
-1x5min X
-2x30xPower skip, straight leg run, bounding, skaters
-Push and sit
-Stretch
54, 52, 51, 50, 48 + 51, 51, 50, 48, 47
Good workout - weather was awful and wind was blowing directly in my face the entire time but told myself I needed this opportunity to get faster so just kept pushing.
Found it hard to surge on the hills but easy to push from further out because of my fitness - committed to the game plan today and executed the way I was suppose to.
-full wu + 2x5x John St. Hill (about 300m?)
-cool down
-1x5min X
-2x30xPower skip, straight leg run, bounding, skaters
-Push and sit
-Stretch
54, 52, 51, 50, 48 + 51, 51, 50, 48, 47
Good workout - weather was awful and wind was blowing directly in my face the entire time but told myself I needed this opportunity to get faster so just kept pushing.
Found it hard to surge on the hills but easy to push from further out because of my fitness - committed to the game plan today and executed the way I was suppose to.
11 AM
Weights 30:00 [3] 1.0 km (30:00 / km)
Weights x2
A) Power Bench + Power Press + Weighted Sit-ups
B) RFE + Pull-ups + Plank Rockers
C) Power Squat + MB Slams + Elevated plank
A) Power Bench + Power Press + Weighted Sit-ups
B) RFE + Pull-ups + Plank Rockers
C) Power Squat + MB Slams + Elevated plank
Friday Nov 18, 2016 #
4 PM
Running warm up/down 25:00 [2] 5.56 km (4:30 / km)
slept:8.5
-roll
-25min run
-push and sit
Good run, very bouncy and quick considering how icy it is outside. Was really frustrated a lot on this because the wind kept blowing the ice rain in my face, which was stinging the eyes and cheeks quite a bit.
Wanted to go for longer but didn't make sense considering how poor the conditions are right now.
-25min run
-push and sit
Good run, very bouncy and quick considering how icy it is outside. Was really frustrated a lot on this because the wind kept blowing the ice rain in my face, which was stinging the eyes and cheeks quite a bit.
Wanted to go for longer but didn't make sense considering how poor the conditions are right now.
Thursday Nov 17, 2016 #
6 AM
Circuit Training intervals 2:15:00 [3] 6.7 km (20:09 / km)
slept:7.0
-preact + assclass +foot strength
-Fitness circuit
-Mob, drills, strides, ladder, strength
-Roll, stretch, ice bath
Solid day, definitely got something out of it. Legs were fried from yesterday so I didn't feel as good as I have in the past doing this workout but I managed to still get everything in at the quality I usually do, just higher effort (running portions).
-Fitness circuit
-Mob, drills, strides, ladder, strength
-Roll, stretch, ice bath
Solid day, definitely got something out of it. Legs were fried from yesterday so I didn't feel as good as I have in the past doing this workout but I managed to still get everything in at the quality I usually do, just higher effort (running portions).
7 PM
Running warm up/down 40:00 [2] 8.89 km (4:30 / km)
-roll
-40min run
-push and sit
-roll, stretch
Good run, was very bouncy and energetic for the first 20-25min then legs got pretty fatigued and heavy for the last bit. Little faster than usual.
-40min run
-push and sit
-roll, stretch
Good run, was very bouncy and energetic for the first 20-25min then legs got pretty fatigued and heavy for the last bit. Little faster than usual.
Wednesday Nov 16, 2016 #
4 PM
Running intervals 1:30:00 [4] 11.0 km (8:11 / km)
-preact + roll
-15 up + 5 tempo + 3x3x400m w/ 1min all out of drills after each set (A-Run, C-Run, A-March)
-Push and sit, roll and stretch
71, 72, 71 + 70, 71, 71 + 69, 68, 68
Good workout, legs were fried right from the 2nd 400m for some reason but just kept trying to hit the same splits on each one and take it one at a time to keep my mind at ease. Think this was a really solid workout - doing drills in between sets was weird.
-15 up + 5 tempo + 3x3x400m w/ 1min all out of drills after each set (A-Run, C-Run, A-March)
-Push and sit, roll and stretch
71, 72, 71 + 70, 71, 71 + 69, 68, 68
Good workout, legs were fried right from the 2nd 400m for some reason but just kept trying to hit the same splits on each one and take it one at a time to keep my mind at ease. Think this was a really solid workout - doing drills in between sets was weird.
6 PM
Weights 40:00 [3] 1.0 km (40:00 / km)
Weights x2
A) Power Squat + Bent over row + Elevated plank
B) RFE + Power Push + Elevated side plank
C) Power Press + Med slams + Power Jump Squat + Plank rocker
A) Power Squat + Bent over row + Elevated plank
B) RFE + Power Push + Elevated side plank
C) Power Press + Med slams + Power Jump Squat + Plank rocker
Tuesday Nov 15, 2016 #
6 AM
Pool intervals 2:15:00 [3] 5.0 km (27:00 / km)
slept:7.5
-preact + assclass + foot strength
-Pool (WU + 2:15/15 + 11min DWR)
-Mob, drills, strides, strength
-Roll, stretch
Good workout - wasn't as good as last week but was much more tired coming into this from a hard weight session last night. Still got the HR up and burning in the hips but not as high as last week.
-Pool (WU + 2:15/15 + 11min DWR)
-Mob, drills, strides, strength
-Roll, stretch
Good workout - wasn't as good as last week but was much more tired coming into this from a hard weight session last night. Still got the HR up and burning in the hips but not as high as last week.
7 PM
Running long 45:00 [2] 10.0 km (4:30 / km)
-roll
-45min run with Jordo
-push and sit
-roll
Great run, really wasn't looking forward to this because of how long and tiring my day was but got into some good conversations and the time went by quickly and run was solid.
-45min run with Jordo
-push and sit
-roll
Great run, really wasn't looking forward to this because of how long and tiring my day was but got into some good conversations and the time went by quickly and run was solid.
Monday Nov 14, 2016 #
7 AM
Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:8.0
-roll
-15min shakeout
-push and sit
Easy shakeout in the morning, feeling good but not as fast and effortless as I would like - still rusty.
-15min shakeout
-push and sit
Easy shakeout in the morning, feeling good but not as fast and effortless as I would like - still rusty.
4 PM
Running intervals 55:00 [4] 12.22 km (4:30 / km)
-preact + roll
-15 up + 3x1,2,1 + cool down and 3 hill strides
-push and sit
-roll, stretch
Good workout - started off really fast and didn't really suffer until about the last 2min and 1min which weren't even slow, it was just their recoveries. Happy with this workout considering how long my day was.
-15 up + 3x1,2,1 + cool down and 3 hill strides
-push and sit
-roll, stretch
Good workout - started off really fast and didn't really suffer until about the last 2min and 1min which weren't even slow, it was just their recoveries. Happy with this workout considering how long my day was.
6 PM
Weights 35:00 [3] 1.0 km (35:00 / km)
Weights x2
A) Reverse Lunge + Lateral Lunge + SB Rollouts
B) Power Bench + Plyo Push + Plank Rockers
C) Ham SB curls + Bent over row + weighted sit-ups
A) Reverse Lunge + Lateral Lunge + SB Rollouts
B) Power Bench + Plyo Push + Plank Rockers
C) Ham SB curls + Bent over row + weighted sit-ups
Sunday Nov 13, 2016 #
9 AM
Running long 1:15:00 [3] 16.67 km (4:30 / km)
slept:8.0
-preact + assclass + lunges
-75min run
-drills, mob and strength
-roll, stretch
Good run, a little fatigued in the hips at the end but a decent run overall.
-75min run
-drills, mob and strength
-roll, stretch
Good run, a little fatigued in the hips at the end but a decent run overall.