Training Log Archive: jimcdonoIn the 7 days ending May 16, 2017:
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Tuesday May 16, 2017 #
6 AM
Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:7.5
-preact
-Pool (WU + 4x90,60,30 + 8min DWR)
-Mob, drills, strides, strength x
-roll, stretch
Good workout, didn't get the HR up as high as I would have liked but still managed to put the legs in the hurt locker...aerobic system wasn't as involved today but the lactic in the legs sure was.
-Pool (WU + 4x90,60,30 + 8min DWR)
-Mob, drills, strides, strength x
-roll, stretch
Good workout, didn't get the HR up as high as I would have liked but still managed to put the legs in the hurt locker...aerobic system wasn't as involved today but the lactic in the legs sure was.
3 PM
Running long 45:00 [2] 10.0 km (4:30 / km)
-roll
-45min run
-push and sit
-stretch
Good run, legs felt abnormally good on this! Hamstring and calves are still tighter than usual but the run itself was solid.
-45min run
-push and sit
-stretch
Good run, legs felt abnormally good on this! Hamstring and calves are still tighter than usual but the run itself was solid.
Monday May 15, 2017 #
7 AM
Running warm up/down 20:00 [2] 4.44 km (4:30 / km)
slept:8.5
-roll
-20min shakeout
-push and sit
-stretch
Good shake-out....very, very sore still.
-20min shakeout
-push and sit
-stretch
Good shake-out....very, very sore still.
5 PM
Running intervals 50:00 [4] 11.11 km (4:30 / km)
-preact
-15 up + 18 3:30/30 + cd
-Plyo: 2x20 Hops + 2x20 SLR, PWR SKIP, BOUNDING, SKATERS
-stretch
Good workout, progressed well and finished off well but this one was probably below average. Got a ton out of the workout today by being tough and doing everything I could to get something out of it.
-15 up + 18 3:30/30 + cd
-Plyo: 2x20 Hops + 2x20 SLR, PWR SKIP, BOUNDING, SKATERS
-stretch
Good workout, progressed well and finished off well but this one was probably below average. Got a ton out of the workout today by being tough and doing everything I could to get something out of it.
7 PM
Weights 30:00 [2] 1.0 km (30:00 / km)
Weights x2
A) Jump Squat + Row + Weighted Crunch
B) Power Bench + Power Push + Assisted Leg Raises with Partner
C) Power Press + Plank + Side Plank
A) Jump Squat + Row + Weighted Crunch
B) Power Bench + Power Push + Assisted Leg Raises with Partner
C) Power Press + Plank + Side Plank
Sunday May 14, 2017 #
9 AM
Running long 1:15:00 [3] 16.67 km (4:30 / km)
slept:8.5
-preact
-75min run
-drills, mob, strength x
-roll, stretch
Good run - extremely sore from yesterday! Took me about an hour to warm-up and feel good again. Can't believe how sore that 300m made me!
-75min run
-drills, mob, strength x
-roll, stretch
Good run - extremely sore from yesterday! Took me about an hour to warm-up and feel good again. Can't believe how sore that 300m made me!
Saturday May 13, 2017 #
9 AM
Running intervals 2:30:00 [5] 13.0 km (11:32 / km)
slept:9.0
-preact + full warm-up (33)
-2x4x40m fly
-4x6x100m w/ 30s
-1x300m
-cd
-push and sit
-roll, stretch
100m avg: 14.1 + 300m: 36.5
Great workout - felt very controlled and locked into 800m pace early on, was cruising the whole workout. 300m was ok, time was decent but at no point was it flowing and feeling natural....need to do some more work like that to adjust the body.
-2x4x40m fly
-4x6x100m w/ 30s
-1x300m
-cd
-push and sit
-roll, stretch
100m avg: 14.1 + 300m: 36.5
Great workout - felt very controlled and locked into 800m pace early on, was cruising the whole workout. 300m was ok, time was decent but at no point was it flowing and feeling natural....need to do some more work like that to adjust the body.
11 AM
Weights 45:00 [2] 1.0 km (45:00 / km)
Weights x3-4
A) Power RFE + Weighted Push-ups + 90/90
B) Power Squat + Kneeling Pull-downs + Bear Crawl
C) SL Glute Bridge + Chops + Lifts
A) Power RFE + Weighted Push-ups + 90/90
B) Power Squat + Kneeling Pull-downs + Bear Crawl
C) SL Glute Bridge + Chops + Lifts
Friday May 12, 2017 #
12 PM
Running long 45:00 [2] 10.0 km (4:30 / km)
slept:9.0
-roll
-45min run
-push and sit
-stretch and roll
Good run - felt wayyyy better than last night! Nothing bad to report.
-45min run
-push and sit
-stretch and roll
Good run - felt wayyyy better than last night! Nothing bad to report.
Thursday May 11, 2017 #
6 AM
Running warm up/down 35:00 [2] 7.78 km (4:30 / km)
slept:7.0
-preact + roll
-30min run
-mob, drills, speed ladder
-stretch, roll
Good run, feeling a little tired and fatigued in the legs, but gradually got better as the run went on.
-30min run
-mob, drills, speed ladder
-stretch, roll
Good run, feeling a little tired and fatigued in the legs, but gradually got better as the run went on.
2 PM
Weights 1:00:00 [3] 1.0 km (1:00:00 / km)
Weights x2-5
A) Deadlifts + Reverse Lunges
B) Inverted Row + Weighted Push + SB Rollouts
C) SLDL + Chops + Lifts
A) Deadlifts + Reverse Lunges
B) Inverted Row + Weighted Push + SB Rollouts
C) SLDL + Chops + Lifts
7 PM
Running warm up/down 35:00 [2] 7.78 km (4:30 / km)
-roll
-35min run
-push and sit
-roll, stretch
Better than this morning, actually felt pretty good on this run! Could have gone longer but just following the plan.
-35min run
-push and sit
-roll, stretch
Better than this morning, actually felt pretty good on this run! Could have gone longer but just following the plan.
Wednesday May 10, 2017 #
4 PM
Running race 3:00:00 [5] 13.33 km (13:30 / km)
slept:8.5
-preact + race day warm-up
-800m race (1:58.0)
-15 cd
-10min X's
-6x150m (18 avg)
-5min CD
-roll, stretch
Decent race, didn't know what to expect, given that I haven't done any track work and was out all of last week. Found this pretty easy, went out controlled and kept my composure until 220m to go, decided to throw in a surge to ensure the W and that felt fine.
Probably put in the same amount of effort as my 800m in Wisconsin...so pretty easy to run 1:58-57.
-800m race (1:58.0)
-15 cd
-10min X's
-6x150m (18 avg)
-5min CD
-roll, stretch
Decent race, didn't know what to expect, given that I haven't done any track work and was out all of last week. Found this pretty easy, went out controlled and kept my composure until 220m to go, decided to throw in a surge to ensure the W and that felt fine.
Probably put in the same amount of effort as my 800m in Wisconsin...so pretty easy to run 1:58-57.