Training Log Archive: jimcdonoIn the 7 days ending Mar 25, 2017:
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Saturday Mar 25, 2017 #
9 AM
Running hills 1:00:00 [4] 13.33 km (4:30 / km)
slept:8.5
-preact + roll
-15 up + 11min hills + 5min hills + 3x Stairs + cd
-push and sit
-roll, stretch
Good workout - better than last week, but think it could have been better. Thought I was working really hard on the first set but then had a ton left for the second set and ran well, looking back, should have set a goal to do more on the second set than settle for what was prescribed.
-15 up + 11min hills + 5min hills + 3x Stairs + cd
-push and sit
-roll, stretch
Good workout - better than last week, but think it could have been better. Thought I was working really hard on the first set but then had a ton left for the second set and ran well, looking back, should have set a goal to do more on the second set than settle for what was prescribed.
11 AM
Weights 35:00 [2] 1.0 km (35:00 / km)
Weights x2
A) Step-ups + Pull ups + Elevated Plank
B) Pallof Press + Pallof Squat + Weighted Plank
C) MB Throws + MB Chest + MB Slams + MB Knee lifts + MB Squat Throws
A) Step-ups + Pull ups + Elevated Plank
B) Pallof Press + Pallof Squat + Weighted Plank
C) MB Throws + MB Chest + MB Slams + MB Knee lifts + MB Squat Throws
Friday Mar 24, 2017 #
6 AM
Running warm up/down 25:00 [1] 5.56 km (4:30 / km)
slept:8.0
-roll
-25min run
-stretch
Easy recovery day run - body is beat down from this week! 5 more weeks of workouts like this and I'll be in great shape. Looking forward to it.
-25min run
-stretch
Easy recovery day run - body is beat down from this week! 5 more weeks of workouts like this and I'll be in great shape. Looking forward to it.
Thursday Mar 23, 2017 #
6 AM
Circuit Training intervals 1:45:00 [3] 6.67 km (15:45 / km)
slept:8.0
-preact + bosu + SB Ham curls + SL Bridges
-Circuit
-Mobility, drills and strides
Great workout! Really happy with this, hit my goal of going over 165 Bpm on the cross training and got tons of aerobic work in today. Strides felt amazing, like I was bouncing on trampolines.
-Circuit
-Mobility, drills and strides
Great workout! Really happy with this, hit my goal of going over 165 Bpm on the cross training and got tons of aerobic work in today. Strides felt amazing, like I was bouncing on trampolines.
3 PM
Running long 40:00 [2] 8.89 km (4:30 / km)
-roll
-40min run
-Drills, Mini-hurdles, strength
-stretch
Good run - still sucks that most trails are icy, but run was average-ish (for icy conditions). Felt better afterwards.
-40min run
-Drills, Mini-hurdles, strength
-stretch
Good run - still sucks that most trails are icy, but run was average-ish (for icy conditions). Felt better afterwards.
Wednesday Mar 22, 2017 #
6 AM
Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.0
-roll
-20min
-push and sit
-stretch
Nothing abnormal to report.
-20min
-push and sit
-stretch
Nothing abnormal to report.
5 PM
Running tempo 55:00 [4] 12.22 km (4:30 / km)
-preact + roll
-15 up + 15 tempo + 3,2,1 + CD
-stretch, roll
Good workout - I think it was one of my better Tempo-type workouts. Not as close to the guys as I would have liked, but in terms of focus and pushing through discomfort, this was a great day. Felt like garbage in warm-up and during the tempo, about 6min in had no idea how I was going to finish the workout, but focused on getting the most out of today and running hard without caring about the discomfort in my legs.
-15 up + 15 tempo + 3,2,1 + CD
-stretch, roll
Good workout - I think it was one of my better Tempo-type workouts. Not as close to the guys as I would have liked, but in terms of focus and pushing through discomfort, this was a great day. Felt like garbage in warm-up and during the tempo, about 6min in had no idea how I was going to finish the workout, but focused on getting the most out of today and running hard without caring about the discomfort in my legs.
7 PM
Weights 35:00 [2] 1.0 km (35:00 / km)
Weights x2
A) Power Bench + Power Push + Elevated plank
B) RFE + Incline Prone-row + Weighted Plank
C) SL MB Slams + MB Knee Lifts + Plank Push w/ partner
A) Power Bench + Power Push + Elevated plank
B) RFE + Incline Prone-row + Weighted Plank
C) SL MB Slams + MB Knee Lifts + Plank Push w/ partner
Tuesday Mar 21, 2017 #
6 AM
Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:8.5
-preact + bosu + SB Ham Curls
-Pool (WU + 2:15/15 + 12min DWR)
-School
Good workout - accomplished my goal of having HR get to 27...thought it would be higher cause I really pushed from further out today, but oh well, increasing the goal every week, so next time I'll be gunning for 28.
Great swim today, one of my best pool workouts ever!
-Pool (WU + 2:15/15 + 12min DWR)
-School
Good workout - accomplished my goal of having HR get to 27...thought it would be higher cause I really pushed from further out today, but oh well, increasing the goal every week, so next time I'll be gunning for 28.
Great swim today, one of my best pool workouts ever!
3 PM
Running long 40:00 [2] 8.89 km (4:30 / km)
-roll
-40min run
-Drills + 3 Strides
-Push and sit
-stretch
Good run - about average, nothing to report. Body is holding up nicely!
-40min run
-Drills + 3 Strides
-Push and sit
-stretch
Good run - about average, nothing to report. Body is holding up nicely!
Monday Mar 20, 2017 #
6 AM
Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.0
-roll
-20min run
-push and sit
-stretch
Good shakeout, conditions still suck to run most places. Nothing abnormal to report.
-20min run
-push and sit
-stretch
Good shakeout, conditions still suck to run most places. Nothing abnormal to report.
5 PM
Running long 53:30 [3] 14.38 km (3:43 / km)
-preact + roll
-Belrose + Bike Path Loop (53:35)
-roll, stretch
Good workout - accomplished my goal of hitting this loop faster than last week. Fell off from the guys with about 10min to go, they made a daring cross on the road and at that point I was already a few seconds back then after waiting for the lights I was nowhere near them, so that ended the group running - should have just sprinted across when they did.
Happy with this overall, was pretty dead going into it, but strong running the whole time - need to work on that last 10min being better quality.
-Belrose + Bike Path Loop (53:35)
-roll, stretch
Good workout - accomplished my goal of hitting this loop faster than last week. Fell off from the guys with about 10min to go, they made a daring cross on the road and at that point I was already a few seconds back then after waiting for the lights I was nowhere near them, so that ended the group running - should have just sprinted across when they did.
Happy with this overall, was pretty dead going into it, but strong running the whole time - need to work on that last 10min being better quality.
6 PM
Weights 35:00 [2] 1.0 km (35:00 / km)
Weights x2
A) Deadlifts + Power Push + Weighted Sit-ups
B) Power Upright Row + Power Skip + Weighted Plank
C) Reverse Lunge + SL MB Slams + Hanging Leg Lifts
A) Deadlifts + Power Push + Weighted Sit-ups
B) Power Upright Row + Power Skip + Weighted Plank
C) Reverse Lunge + SL MB Slams + Hanging Leg Lifts
Sunday Mar 19, 2017 #
9 AM
Running long 1:05:00 [3] 14.44 km (4:30 / km)
slept:8.0
-preact + lunges
-65min run
-drills, mob, strength x
-roll, stretch
Solid run, happy with this - ran about 30ish on the trails and then the last half on the road. Legs feel really good after a week of training, sore, but the good kind and no pain whilst running. Looking forward to the next 6 weeks of base building before race time!
-65min run
-drills, mob, strength x
-roll, stretch
Solid run, happy with this - ran about 30ish on the trails and then the last half on the road. Legs feel really good after a week of training, sore, but the good kind and no pain whilst running. Looking forward to the next 6 weeks of base building before race time!