Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j_mcdonald

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+ft
RUN	7	10:35:15	52.24		84.07
RUN-TREADMILL	10	8:08:02	48.34		77.79
BIKE-TRAINER	7	7:19:13	103.69		166.87
SWIM	7	5:50:41	8.51		13.69
CLASS	2	2:15:00	18.64		30.0
STRETCHING	8	1:20:00
MTB	1	50:00	8.8	(5:41)	14.16	(3:32)
STRENGTH	1	45:00
RECOVERY	1	10:00
Total	21	37:13:11	240.21		386.58
[1-5]	21	35:43:11

2:55

0:00

» now

Monday Nov 30, 2009 #

CLASS (POWER BIKE) 1:15:00 [3] 18.64 mi (4:01 / mi)
ahr:131 max:159

RUN-TREADMILL (EASY RUN HILL SPRINTS) 30:00 [3]
shoes: Nike Free

SWIM (EZ) 45:00 [3] 1.42 mi (31:42 / mi)

Pulling

STRETCHING 10:00 [0]

Friday Nov 27, 2009 #

RUN-TREADMILL (LONG RUN) 2:00:00 [3] 14.55 mi (8:15 / mi)
ahr:131 max:143 shoes: Nike Free

Thought I would be able to hit the trails while home for Thanksgiving. Ended up babysitting while the rest of the fam went shopping.

Treadmill run at about 8:15/mile. Better than nothing. But still not able to do any trail work yet this week.

Thursday Nov 26, 2009 #

RUN (EZ LONG) 2:00:00 [3] * 13.3 mi (9:01 / mi)
ahr:130 max:143 shoes: Nike Free

EZ uneventful run. Out/back from home to Lakewalk.

Wednesday Nov 25, 2009 #

RUN-TREADMILL (UPHILL WALKING) 35:00 [3] 2.5 mi (14:00 / mi)
ahr:120 max:133 shoes: Nike Free

10% incline. Built up to 4.2mph by end of 35min. Did not do this workout following the power-bike class felt much easier.

Tuesday Nov 24, 2009 #

RUN-TREADMILL (KENYAN) 1:00:00 [3]
ahr:133 max:155 shoes: Nike Free

Warm up 10 min build to 9:00/mile. Built pace for about 40min before dropping to 8:15/mile pace.
Last pace was about 7:40. Distance indicator was not working on my treadmill. Not as strong as last week but still felt great. I think I'm still a bit tired from all of the on-call work.

Monday Nov 23, 2009 #

Note
(rest day)

Work

Sunday Nov 22, 2009 #

Note
(rest day)

Work

Saturday Nov 21, 2009 #

Note
(rest day)

Work on-call

Note
(rest day)

work on-call

Thursday Nov 19, 2009 #

Note
(sick)

Still have stomach issues. No training.

Wednesday Nov 18, 2009 #

SWIM (FORCE) 56:00 [3] 1.4 mi (40:00 / mi)

BIKE-TRAINER 15:00 [3]

EZ spin post bike. Had to cut hour short. Was not feeling well. GI issues.

Tuesday Nov 17, 2009 #

RUN-TREADMILL (KENYAN) 1:02:00 [3] 7.1 mi (8:44 / mi)
ahr:131 max:154 shoes: Nike Free

10min warm-up building to 9:30/mile.
Great workout. Built up to just under 7min/mile. Ran out of time, think I could have gone a few more increases, Dropped to 8:15/mile at 57min and held for two minutes before cool down. This was a fun workout.

STRETCHING warm up/down 10:00 [0]

Monday Nov 16, 2009 #

BIKE-TRAINER intervals (POWERBIKE ANAEROBIC) 1:20:37 [4] 18.64 mi (4:19 / mi)
ahr:133 max:170

This was a tough bike session.
Legs still a bit heavy from the weekend training. Anaerobic intervals pyramid 1minx2,2minx2,3minx2-2minx2,1minx2 at 140%

RUN-TREADMILL (HILL FAST WALK) 30:00 [3] 2.2 mi (13:38 / mi)
ahr:117 max:128 shoes: Nike Free

10% incline, built up to 4.2 by end of 30 min. This was very tough after an anaerobic bike workout. But I starting to like this workout.

STRETCHING 10:00 [0]

Sunday Nov 15, 2009 #

RUN (LONG RUN) 2:45:00 [3] **** 13.15 mi (12:33 / mi)
ahr:127 max:147 shoes: NB 790

Out/back from UMD Outpost to Jay Cooke remote site. Speed walked all hills so my pace and distance was a slower and lower than last week. But felt good. Traction was still an issue. Lost satellite a couple times so data might be a bit off.

NUTRITION: Breakfast smoothie with flax,oatmeal,protein powder,banana,wheat germ,almond butter,Nutella, and coffee.
Ensure just before run. Another at half way point of run.

Used a Camelback and 1 hand bottle with Gatorade. GU every 20min with water and GU.

RECOVERY (ICE BATH) 10:00 [0]

Saturday Nov 14, 2009 #

CLASS intervals (BOOT CAMP) 1:00:00 [4]
ahr:143 max:166

Great class. 60min off basketball shuffle,jump rope, football relay,plank walk, push-up/sprints,walking lunges, BOSU.

**Worked drills into bootcamp**

RUN (EZ) 45:00 [3] *
ahr:128 max:142

EZ out/back from Y after bootcamp. Legs a bit tired starting out but got better as run progressed. Worked in drills during boot camp.

Friday Nov 13, 2009 #

Note
(rest day)

Legs are very sore and heavy. Decided to skip swim and take a rest day. Have Bootcamp and short run tomorrow and long run on Sunday.

Thursday Nov 12, 2009 #

RUN-TREADMILL (HILL PROGRESSION) 1:02 [3] 6.0 mi (10 / mi)
ahr:132 max:150 shoes: Nike Free

This is a great workout. warm up to 9:00/mile, peaked at 6% twice before cooling down. Felt good but probably could have better output if I did not lift so hard last night.

BIKE-TRAINER (SPIN CLASS) 1:10:00 [4] 18.64 mi (3:45 / mi)
ahr:124 max:194

Spin class right after run. Tough!

Wednesday Nov 11, 2009 #

SWIM (KICK) 51:00 [3] 1.28 mi (39:54 / mi)

100K/100S x10 w/fins.

STRENGTH 45:00 [3]

Full body workout.

Tuesday Nov 10, 2009 #

RUN-TREADMILL (FLAT TEMPO) 1:00:00 [3] 6.79 mi (8:50 / mi)
ahr:130 max:149 shoes: Nike Free

TM run .5% incline felt good. Uneventful.

STRETCHING warm up/down 10:00 [0]

BIKE-TRAINER 1:00:00 [3] 12.48 mi (4:48 / mi)

EZ spin with iso leg drills.

Monday Nov 9, 2009 #

RUN-TREADMILL (UPHILL WALK) 30:00 [3] 2.1 mi (14:17 / mi)
ahr:126 max:138 shoes: Nike Free

Did workout as prescribed. A lot harder than I thought. Thought I would be able to hold an ez jog...maybe for about 30 seconds before going into a walk.

BIKE-TRAINER (POWERBIKE V02) 1:15:00 [4] 19.2 mi (3:54 / mi)
ahr:135 max:160

Tough VO2 class.

SWIM (FORCE) 55:00 [3] 1.44 mi (38:12 / mi)

6x150, 6x100, 6x50 pull w/ paddles.

STRETCHING warm up/down 10:00 [0]

Sunday Nov 8, 2009 #

RUN (EZ TRAIL) 32:00 [3] ** 3.4 mi (9:25 / mi)
ahr:130 max:156 shoes: NB 790

EZ out/back from home to Hartley. Uneventful.

Saturday Nov 7, 2009 #

RUN (LONG TRAIL) 2:31:00 [3] **** 14.07 mi (10:44 / mi)
ahr:136 max:155 shoes: NB 790

Out/back UMD Outpost to Greenly Trail. Toughest long run in Jay Cooke yet. The traction was terrible with the leaves and mud. Plus the sun on the way out was making it difficult to see the trail. Sun was low and bright. Coming in was much better with sun at my back.

Breakfast of a smoothie with oatmeal, flaw, banana,chocolate protein powder and coffee. Ensure just before the run. GU and water every 20min. Worked well I thought. Next time out at J Cooke will use different sunglasses.

Friday Nov 6, 2009 #

SWIM 30:00 [3]

30 min straight swim w/ kick drills

RUN (EASY W/ DRILLS) 47:00 [3] *
ahr:124 max:147 shoes: Nike Free

Out/back from Y to Aerial Lift Bridge. Drills at Bayfront Park.
Beautiful day for a run by the water. Felt great.

STRETCHING warm up/down 15:00 [0]

Thursday Nov 5, 2009 #

MTB 50:00 [3] **** 8.8 mi (5:41 / mi)

Night ride in Hartley w lights. Very different place in the dark. Got to give my new lights a good test. Full moon helped a bit.

Wednesday Nov 4, 2009 #

SWIM (ENDURANCE) 1:00:00 [3] 1.44 mi (41:40 / mi)

Endurance work. 300,200,100,200,100,50, plus drills and kick.
Took a bit to much rest then I wanted.

RUN (MID-WEEK LONG) 1:15:15 [3] * 8.32 mi (9:03 / mi)
ahr:131 max:142 shoes: Nike Free

Out and back from Y-Lakewalk Extension. Tougher than I thought to maintain pace. Great weather

**Swam before run, should have taken in more nutrition before heading out. Only took in 1/2 Powerbar 1/2 cup coffee and 1 GU....not enough. Really started to feel it coming back. Besides the mini bonk, I felt good.

Tuesday Nov 3, 2009 #

RUN-TREADMILL (CUT DOWN RUN) 1:00:00 [3] 7.1 mi (8:27 / mi)
ahr:140 max:160 shoes: Nike Free

Great run.
Warm-up 10 min build to 9:30. Continued to build until sub 7's only went down to 8:15/mile for last three minutes of session. Will post HR later today.

STRETCHING warm up/down 10:00 [0]

from roller to roll out legs and IT.

BIKE-TRAINER 1:00:00 [3] 15.53 mi (3:52 / mi)
ahr:122 max:146

Ez hi rpm spin.

Monday Nov 2, 2009 #

BIKE-TRAINER (POWERBIKE) 1:18:36 [4] 19.2 mi (4:06 / mi)
ahr:139 max:160

Threshold training. Much better than last week.
5min @240watts
12minx2 @ 200 watts
11minx1 @ 200watts
10minx1 @ 200 watts

STRETCHING warm up/down 5:00 [0]

SWIM (FORCE) 53:41 [3] 1.53 mi (35:05 / mi)

5pm YMCA
50's fast with 300 pulls with paddles.

Sunday Nov 1, 2009 #

Note
(rest day)

Rain Rain Go Away.
Today was planning on 2hr MTB. Been raining since 8am. No dice. Rest day. Will not have to spend so much time at the hospital this week, so I should be able to get my volume up.

« Earlier | Later »