Training Log Archive: jimcdonoIn the 7 days ending Apr 6, 2017:
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Thursday Apr 6, 2017 #
6 AM
Circuit Training intervals 1:15:00 [3] 7.0 km (10:43 / km)
slept:8.0
-Roll
-60min down-and-back circuit
-10 active + 10 strength + 10 strength + 10 strength + 10 Speed ladder + 10 Strides
-stretch
Excellent workout - thought I got a lot of work done today. Legs felt much better this morning than they did yesterday. The leg circuit made me feel like crap and I slowed down a bit, but other than that, great workout!
Strides were amazing.
-60min down-and-back circuit
-10 active + 10 strength + 10 strength + 10 strength + 10 Speed ladder + 10 Strides
-stretch
Excellent workout - thought I got a lot of work done today. Legs felt much better this morning than they did yesterday. The leg circuit made me feel like crap and I slowed down a bit, but other than that, great workout!
Strides were amazing.
3 PM
Running long 45:00 [2] 10.0 km (4:30 / km)
-roll
-45min run
-push and sit
-stretch
Decent run, less dead halfway through compared to Tuesday but still wasn't a blistering pace. Will be glad once these long weeks are over!
-45min run
-push and sit
-stretch
Decent run, less dead halfway through compared to Tuesday but still wasn't a blistering pace. Will be glad once these long weeks are over!
Wednesday Apr 5, 2017 #
6 AM
Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.0
-roll
-20min run
-push sit
-stretch
Feel much better than yesterday - legs are a bit recharged.
-20min run
-push sit
-stretch
Feel much better than yesterday - legs are a bit recharged.
5 PM
Running intervals 1:30:00 [4] 14.44 km (6:14 / km)
-preact + roll
-15 up + 8 tempo + 7 Active WU
-3xBrazilian w/ 2 loops
-15 down
-hip mob and stretch
2:56, 3:39 + 2:55, 3:38 + 2:52
Good workout - happy with this. Was in a negative place really early on - hating tempo and getting frustrated, because I felt I wasn't running fast. Once I got to the Brazilians, I just didn't think about anything other than making my legs hurt and getting better.
Workout was solid, although I'm a little concerned that my legs are feeling so fatigued early on in workouts lately.
-15 up + 8 tempo + 7 Active WU
-3xBrazilian w/ 2 loops
-15 down
-hip mob and stretch
2:56, 3:39 + 2:55, 3:38 + 2:52
Good workout - happy with this. Was in a negative place really early on - hating tempo and getting frustrated, because I felt I wasn't running fast. Once I got to the Brazilians, I just didn't think about anything other than making my legs hurt and getting better.
Workout was solid, although I'm a little concerned that my legs are feeling so fatigued early on in workouts lately.
7 PM
Weights 45:00 [2] 1.0 km (45:00 / km)
Weights x2-3
A) KB DL + Push ups + 90/90 x3
B) Goblet Squat + Kneeling Pull + Plank x3
C) Kneeling Chop + Kneeling Lift + Glute Bridge x2
Need to lift heavier, I think this is a tad bit basic for where I'm at right now.
A) KB DL + Push ups + 90/90 x3
B) Goblet Squat + Kneeling Pull + Plank x3
C) Kneeling Chop + Kneeling Lift + Glute Bridge x2
Need to lift heavier, I think this is a tad bit basic for where I'm at right now.
Tuesday Apr 4, 2017 #
6 AM
Pool intervals 1:30:00 [3] 5.0 km (18:00 / km)
slept:8.0
-bosu + roll
-Pool (WU + 4x90,60,30 + 11min DWR)
-school
Great workout! One of my better swims and a PB HR today (29). Got better today.
Really sore from yesterday.
-Pool (WU + 4x90,60,30 + 11min DWR)
-school
Great workout! One of my better swims and a PB HR today (29). Got better today.
Really sore from yesterday.
3 PM
Running race 45:00 [2] 10.0 km (4:30 / km)
-roll
-45min run
-Mob, Drills, Strides
-push and sit
-stretch
Good run - was pretty run down and tired after 20min...long days are getting to me, but only 2.5 weeks left until the summer! Keep pounding away the mileage.
-45min run
-Mob, Drills, Strides
-push and sit
-stretch
Good run - was pretty run down and tired after 20min...long days are getting to me, but only 2.5 weeks left until the summer! Keep pounding away the mileage.
Monday Apr 3, 2017 #
5 PM
Running intervals 1:00:00 [4] 13.33 km (4:30 / km)
-preact + roll
-15 up + 3x1min + 15 Tempo + 3x1min + 6min down + 4x10s fast + 6min down
-roll, stretch
Meh, ok workout I suppose. Tempo was decent - spent most of the time up and down the line, never really relaxed, but never slowing down. 3min interval stuff wasn't great, first set before the tempo was solid but after tempo wasn't the best. Actual running was decent, but recoveries were painfully slow.
For some reason my legs get fried on these long continuous workouts, but my breathing never goes with it - feel solid aerobically, but for whatever reason, my legs just tighten up and keeping pace is unusually difficult.
-15 up + 3x1min + 15 Tempo + 3x1min + 6min down + 4x10s fast + 6min down
-roll, stretch
Meh, ok workout I suppose. Tempo was decent - spent most of the time up and down the line, never really relaxed, but never slowing down. 3min interval stuff wasn't great, first set before the tempo was solid but after tempo wasn't the best. Actual running was decent, but recoveries were painfully slow.
For some reason my legs get fried on these long continuous workouts, but my breathing never goes with it - feel solid aerobically, but for whatever reason, my legs just tighten up and keeping pace is unusually difficult.
7 PM
Weights 30:00 [3] 1.0 km (30:00 / km)
Weights x2
A) High pull + power push + weighted crunch
B) Pallof Press +Pallof Squat +Weighted plank
C) MB Throws + MB Slams + MB Knee Drive + MB Squat + MB Twists + MB V sits
A) High pull + power push + weighted crunch
B) Pallof Press +Pallof Squat +Weighted plank
C) MB Throws + MB Slams + MB Knee Drive + MB Squat + MB Twists + MB V sits
9 PM
Running warm up/down 20:00 [2] 4.44 km (4:30 / km)
slept:8.5
-roll
-20min run
-push and sit
-stretch
Good run - a little sore waking up today.
-20min run
-push and sit
-stretch
Good run - a little sore waking up today.
Sunday Apr 2, 2017 #
9 PM
Running long 1:10:00 [3] 17.5 km (4:00 / km)
slept:8.5
-preact + lunges
-70min run
-drills, mobility, Push Challenge (63s)
-stretch and roll
Awesome run, was feeling pretty crappy for the first 25min then things turned around and the run was fantastic! Best one of the year, blazing on the way back and was a fun exploring run for a bit!
-70min run
-drills, mobility, Push Challenge (63s)
-stretch and roll
Awesome run, was feeling pretty crappy for the first 25min then things turned around and the run was fantastic! Best one of the year, blazing on the way back and was a fun exploring run for a bit!
Saturday Apr 1, 2017 #
9 PM
Running intervals 2:00:00 [4] 14.88 km (8:04 / km)
slept:8.5
-preact + roll
-20min up
-6km hard (21:17 -30s stop at lights = 20:47)
-20min down
-stretch, roll
Ok workout, better than Wednesday, but still not feeling fresh on workouts. Ran tough and put in a lot of effort but was hurting early on and time was only mediocre.
-20min up
-6km hard (21:17 -30s stop at lights = 20:47)
-20min down
-stretch, roll
Ok workout, better than Wednesday, but still not feeling fresh on workouts. Ran tough and put in a lot of effort but was hurting early on and time was only mediocre.
11 PM
Weights 30:00 [3] 1.0 km (30:00 / km)
Weights x2
A) RFE + Row + Hanging Leg Lifts
B) Step ups + Pull-ups + Elevated Plank
C) MB Throws + MB Slams + MB Chest Throw + MB Knee Lift + MB Squat Throw
A) RFE + Row + Hanging Leg Lifts
B) Step ups + Pull-ups + Elevated Plank
C) MB Throws + MB Slams + MB Chest Throw + MB Knee Lift + MB Squat Throw
Friday Mar 31, 2017 #
6 AM
Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.5
-roll
-20min shake out
-push and sit
Good run, legs still super sore but feeling much better after the run.
-20min shake out
-push and sit
Good run, legs still super sore but feeling much better after the run.
5 PM
Running warm up/down 30:00 [2] 6.67 km (4:30 / km)
-roll
-30min run
-push and sit
-stretch
Good run - nothing to report. Quads are still sore.
-30min run
-push and sit
-stretch
Good run - nothing to report. Quads are still sore.