Training Log Archive: jimcdonoIn the 7 days ending Mar 18, 2017:
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Saturday Mar 18, 2017 #
9 AM
Running tempo 55:00 [4] 12.22 km (4:30 / km)
slept:9.0
-preact + roll
-15 up + 15 hill tempo + 3x Bay Stairs + cd
-push and sit
-roll, stretch
Good workout - thought this was better than the last time we did it. Basically, I just stuck behind Derek the whole time, then with about 1min to go ate it on the ice pretty hard. Think I could have worked harder on the 15min stuff, I ran this at the perfect tempo/slightly above tempo pace but felt more like a Wednesday workout.
-15 up + 15 hill tempo + 3x Bay Stairs + cd
-push and sit
-roll, stretch
Good workout - thought this was better than the last time we did it. Basically, I just stuck behind Derek the whole time, then with about 1min to go ate it on the ice pretty hard. Think I could have worked harder on the 15min stuff, I ran this at the perfect tempo/slightly above tempo pace but felt more like a Wednesday workout.
11 AM
Weights 30:00 [2] 1.0 km (30:00 / km)
Weights x2
A) RFE + Row + Elevated Plank
B) Pallof Press + Pallof Squat + Weighted Plank
C) MB Throws + MB Push Circuit (2min) + MB Hip Drives + SB Ham curls
A) RFE + Row + Elevated Plank
B) Pallof Press + Pallof Squat + Weighted Plank
C) MB Throws + MB Push Circuit (2min) + MB Hip Drives + SB Ham curls
Friday Mar 17, 2017 #
6 PM
Running warm up/down 30:00 [2] 6.67 km (4:30 / km)
slept:8.0
-roll
-30min run
-roll, stretch
Easy run - body is composed after the first hard week back.
-30min run
-roll, stretch
Easy run - body is composed after the first hard week back.
Thursday Mar 16, 2017 #
6 AM
Circuit Training intervals 2:15:00 [3] 7.0 km (19:17 / km)
slept:7.5
-preact + bosu + ham ball
-Circuit
-Mob, drills, strides and medball
-roll, stretch
Good workout - back is still sore from max plank but happy with effort today. Have had stronger morning circuits, but have had worse as well. Strides felt great.
-Circuit
-Mob, drills, strides and medball
-roll, stretch
Good workout - back is still sore from max plank but happy with effort today. Have had stronger morning circuits, but have had worse as well. Strides felt great.
1 PM
Running warm up/down 30:00 [2] 6.67 km (4:30 / km)
-roll
-30min run
-push and sit
-roll, stretch
Run went well, hate running on any trail lately - too much ice.
-30min run
-push and sit
-roll, stretch
Run went well, hate running on any trail lately - too much ice.
Wednesday Mar 15, 2017 #
7 AM
Running warm up/down 15:00 [1] 3.33 km (4:30 / km)
slept:9.0
-roll
-15min run
-push and sit
-stretch
Shakeout was normal, nothing to report.
-15min run
-push and sit
-stretch
Shakeout was normal, nothing to report.
4 PM
Running intervals 50:00 [4] 11.11 km (4:30 / km)
-preact + roll
-15 up + 2x5x1 on/off + cd
-roll, stretch
Good workout - happy with this, didn't quite reach my goal today but had a much better 2nd half than I thought I would. Legs were fried today, presumable still from Monday, but happy with workout overall - still have a long way to go to have the fitness I need for the 800m.
-15 up + 2x5x1 on/off + cd
-roll, stretch
Good workout - happy with this, didn't quite reach my goal today but had a much better 2nd half than I thought I would. Legs were fried today, presumable still from Monday, but happy with workout overall - still have a long way to go to have the fitness I need for the 800m.
6 PM
Weights 30:00 [2] 1.0 km (30:00 / km)
Weights x2
A) High Pull + Power Push + Weighted Plank
B) Glute Bridge + Burp Jump + Elevated Plank
C) Bent-Over Row + SL MB Slams
D) 50 Push + 3min Plank + 3min WS
A) High Pull + Power Push + Weighted Plank
B) Glute Bridge + Burp Jump + Elevated Plank
C) Bent-Over Row + SL MB Slams
D) 50 Push + 3min Plank + 3min WS
Tuesday Mar 14, 2017 #
6 AM
Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:7.5
-preact + ham ball + bosu
-Pool (WU + 3x5x40s + 12min DWR)
-Hip mob + Games + 4x strides
-roll, stretch
Great workout, highest HR (27) yet - great start to the OUTDOOR season.
-Pool (WU + 3x5x40s + 12min DWR)
-Hip mob + Games + 4x strides
-roll, stretch
Great workout, highest HR (27) yet - great start to the OUTDOOR season.
7 PM
Running warm up/down 40:00 [2] 8.89 km (4:30 / km)
-roll
-40min run
-push and sit
-stretch
Solid run, most paths are still icy, so it was frustrating but glad to be getting in the mileage.
-40min run
-push and sit
-stretch
Solid run, most paths are still icy, so it was frustrating but glad to be getting in the mileage.
Monday Mar 13, 2017 #
7 AM
Running 15:00 [1] 3.33 km (4:30 / km)
slept:8.0
-roll
-15min shake out
-push and sit
-stretch
Good shake-out, nothing to report.
-15min shake out
-push and sit
-stretch
Good shake-out, nothing to report.
4 PM
Running long 55:00 [3] 12.22 km (4:30 / km)
-preact + roll
-55min Belrose Loop (14.3km in 55:50)
-Max Push (92)
-Max Plank (5:33)
-Max Wall sit (10:03)
-roll, stretch
Great run, felt solid most of the time but the last 10min were starting to get uncomfortable - still offday effort but hips were getting fatigued and it was bothersome.
-55min Belrose Loop (14.3km in 55:50)
-Max Push (92)
-Max Plank (5:33)
-Max Wall sit (10:03)
-roll, stretch
Great run, felt solid most of the time but the last 10min were starting to get uncomfortable - still offday effort but hips were getting fatigued and it was bothersome.