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Training Log Archive: WillMcDonough

In the 7 days ending Feb 17:

activity # timemileskm+m
  Track4 3:45:30 27.02(8:21) 43.49(5:11)
  Off day 2 1:00:00 8.29(7:15) 13.33(4:30)
  X-train1 45:00 3.93(11:26) 6.33(7:07)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total6 6:15:30 42.04(8:56) 67.66(5:33)
averages - sleep:7

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Sunday Feb 17 #

Track long 50:30 [3] 11.22 km (4:30 / km)
slept:8.0

50 min run + 20HOH+ Medball
Felt pretty good glutes a little sore but nothin too bad

Saturday Feb 16 #

Track intervals 1:00:00 [3] 11.0 km (5:27 / km)
slept:7.5

WU loop, active, 500+300 w 1 min rest, 15 min rest, 300+200+100 w 1 min after 3 and 30s after 1, 20 min CD

500 was 70.5, 300 was 43.** added up to 1:54.2
300=38.9, 200=26.6, 100= 14.4 added up to 1:19.9

500 felt really smooth didn’t realize how fast it was until I ended and was surprised by how easy it felt, the fatigue didn’t settle until partway through the recovery, 300 felt v hard for the last 150 but didn’t quite blow up as it was still decently fast

300 also felt smooth felt like a 41, the 200 and 100 was tough from the start but pushed to run w the other guys

Solid workout

Thursday Feb 14 #

X-train 45:00 [3] 6.33 km (7:07 / km)
slept:7.0

Regular Thursday + weights

Pretty good, slept funny & the side of my back was sore to walk & do static stuff but was fine running

Off day 30:00 [3] 6.67 km (4:30 / km)

Back felt better for this

Wednesday Feb 13 #

Track intervals 1:00:00 [3] 11.27 km (5:19 / km)
slept:5.0

WU loop, active, 2x600 w 90 s rec, 3 min rec, 2x8x100@800 pace w 30s btw & 2 min btw sets, 15 CD

600s were 1:41 & 1:40
100s were 14.2 avg on first set and 13 mid for second set

Pretty good workout felt smooth on the 100s and the 600s felt hard but relaxed

Tuesday Feb 12 #

Pool 45:00 [3] 4.5 km (10:00 / km)
slept:6.5

Regular pool, 4x60-15 by 15

Above average pool td really good effort on the drills especially

Off day 30:00 [3] 6.67 km (4:30 / km)

30 min run

Felt pretty dece

Monday Feb 11 #

Track tempo 55:00 [3] 10.0 km (5:30 / km)
slept:8.0

15 min WU, 10 min 1:45:15s surge, 2x4x down n back, 15 min CD + weights

Pretty good workout still a little sore
Weights were good

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