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Training Log Archive: j_mcdonald

In the 31 days ending Dec 31, 2009:

activity # timemileskm+ft
  RUN6 9:20:00 29.7 47.8
  RUN-TREADMILL10 8:00:00 35.8 57.62
  BIKE-TRAINER7 7:30:00 125.74(3:35) 202.36(2:13)
  CLASS6 6:25:00 40.0 64.37
  SWIM4 3:03:26 3.41 5.48
  OTHER1 2:00:00
  STRENGTH2 1:30:00
  STRETCHING5 50:00
  SNOWSHOE1 45:00 3.05(14:45) 4.91(9:10)
  Total23 39:23:26 237.7 382.54
  [1-5]23 38:33:26

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Thursday Dec 31, 2009 #

RUN-TREADMILL (EZ) 45:00 [3]
shoes: Nike Free

Entering info after the fact do not remember distance and HR. Uneventful.

Wednesday Dec 30, 2009 #

SWIM 50:00 [3] 1.25 mi (40:00 / mi)

SKPF 100's

SNOWSHOE 45:00 [3] ** 3.05 mi (14:45 / mi)
ahr:126 max:143

Quick snowshoe out to Hawks Ridge. The first one of the year is always awkward with adjustments etc. Very clear crisp night.

Tuesday Dec 29, 2009 #

RUN-TREADMILL 1:00:00 [3] 7.75 mi (7:45 / mi)
ahr:131 max:177 shoes: Nike Free

Great workout.

STRETCHING warm up/down 10:00 [0]

BIKE-TRAINER 1:00:00 [3] 16.0 mi (3:45 / mi)
ahr:123 max:141

EZ bike trainer ride w/single leg iso drills.

Monday Dec 28, 2009 #

CLASS hills (POWER BIKE) 1:05:00 [3] 20.0 mi (3:15 / mi)
ahr:131 max:153

:)

RUN-TREADMILL (EZ) 30:00 [3] 3.14 mi (9:33 / mi)
ahr:125 max:131 shoes: Nike Free

Nice EZ run post bike class

STRETCHING warm up/down 10:00 [0]

STRENGTH 40:00 [3]

Full body quick strength.

Sunday Dec 27, 2009 #

Note
(rest day)

no training still digging out, but now more ice removal than snow.

Saturday Dec 26, 2009 #

CLASS (BOOT CAMP) 1:00:00 [4]
ahr:138 max:156

Very tough class after snow blowing and shovelling for three days.

Friday Dec 25, 2009 #

Note

Christmas day still on hell of a snow storm.

Thursday Dec 24, 2009 #

Note
(rest day)

Christmas Eve and one hell of a snowstorm

Wednesday Dec 23, 2009 #

Note
(rest day)

on-call

Tuesday Dec 22, 2009 #

RUN (MILE INT) 1:00:00 [3] * 6.46 mi (9:17 / mi)
ahr:135 max:150 shoes: Nike Free

Out/back from work to Park Point. Felt great love these type of runs. Was surprised how well I was able to stay on pace. Beautiful night clear with a lot of stars. Wanted to find time to lift today but it did not happen, hopefully tomorrow.

Monday Dec 21, 2009 #

CLASS intervals (THRESHOLD) 1:20:00 [4] 20.0 mi (4:00 / mi)
ahr:135 max:154

Powerbike tough class of threshold work.

RUN-TREADMILL 30:00 [3] 3.0 mi (10:00 / mi)
ahr:125 max:142 shoes: Nike Free

EZ run post bike. Leg where a bit tired, finished last 15 min as fast hill walk 4.2mph @10%.

STRETCHING warm up/down 10:00 [0]

SWIM (PKS) 50:42 [3] 1.19 mi (42:36 / mi)

PKS100. Felt great.

Sunday Dec 20, 2009 #

RUN 2:00:00 [3] *
ahr:132 max:145 shoes: NB 790

Nice run outside. Still very tough to run trails. May break long stuff up into part run and part snowshoe.

Thursday Dec 17, 2009 #

CLASS (BOOT CAMP) 1:00:00 [4]
ahr:141 max:162

Boot camp intervals

BIKE-TRAINER (SPIN CLASS) 1:00:00 [3] 20.0 mi (3:00 / mi)
ahr:131 max:145

Wednesday Dec 16, 2009 #

SWIM (FORCE) 32:44 [3] 0.96 mi (33:55 / mi)

300 pull w/ paddles. first swim in a few weeks. Wanted to do at least 2500.

RUN (FARTLEK) 1:15:00 [3] * 7.55 mi (9:56 / mi)
ahr:134 max:155 shoes: Nike Free

Out back Y-Lakewalk Ext. A bit chilly bit a very beautiful night running along Lake Superior. Did not take in enough calories before run and bonked a bit coming back in, nothing major just slowed down and was fine. This type of unstructured workout is great for winter up here.
****GPS DATA IF OFF SINCE I LOST SATALITTE FOR ABOUT 10MIN**

Tuesday Dec 15, 2009 #

RUN-TREADMILL (HILL RUN) 1:00:00 [3] 6.59 mi (9:06 / mi)
ahr:131 max:149 shoes: Nike Free

Great workout. Amazing how good the flats feel.

STRENGTH 50:00 [3]

Full body with core.

Monday Dec 14, 2009 #

RUN-TREADMILL (EZ W/STRIDES) 45:00 [3] 5.1 mi (8:49 / mi)
shoes: Nike Free

Sunday Dec 13, 2009 #

Note

Shovelled snow 2hrs

OTHER (SNOW SHOVELLING) 2:00:00 [3]

Saturday Dec 12, 2009 #

BIKE-TRAINER 1:30:00 [3] 21.74 mi (4:08 / mi)
ahr:131 max:149

EZ ride with drills with Ben.

RUN-TREADMILL (EZ) 30:00 [3] 3.1 mi (9:41 / mi)
ahr:122 max:141 shoes: Nike Free

EZ run post ride.

Note

A bit disappointed my volume is down so much this week.

Friday Dec 11, 2009 #

BIKE-TRAINER 1:00:00 [3] 18.0 mi (3:20 / mi)

Thursday Dec 10, 2009 #

CLASS (BOOT CAMP) 1:00:00 [4]

BIKE-TRAINER (SPIN CLASS) 1:00:00 [3] 19.0 mi (3:09 / mi)

VEry tough after a tough Boot Camp.

Wednesday Dec 9, 2009 #

RUN-TREADMILL (HILL PROGRESSION) 1:00:00 [3]
shoes: Nike Free

Love these type of workouts!

Tuesday Dec 8, 2009 #

RUN-TREADMILL (MILE INTERVALS) 1:00:00 [3] 7.12 mi (8:26 / mi)
shoes: Nike Free

Uneventful. :)

STRETCHING 10:00 [0]

Monday Dec 7, 2009 #

Note
(sick)

Sunday Dec 6, 2009 #

RUN (LONG) 2:50:00 [3] 15.69 mi (10:50 / mi)
ahr:131 max:143 shoes: Nike Free

Long run. Could not hit the 3 hr mark. Very very tired. Also could not get out to the trail had to run the roads. Very cold to day about 15 degrees.

Saturday Dec 5, 2009 #

CLASS (BOOT CAMP) 1:00:00 [4]
ahr:147 max:161

Worked running drills into class.

RUN (EZ) 1:00:00 [3]
shoes: Nike Free

A bit fatigued from Bootcamp but settled into nice pace.

Friday Dec 4, 2009 #

Note
(rest day)

Thursday Dec 3, 2009 #

BIKE-TRAINER 1:00:00 [3] 15.0 mi (4:00 / mi)

Wednesday Dec 2, 2009 #

RUN (MED LONG) 1:15:00 [3]
shoes: Nike Free

Another fun workout.

SWIM (FORM/DRILLS) 50:00 [3]

Tuesday Dec 1, 2009 #

RUN-TREADMILL (TEMPO HILL INTERVAL) 1:00:00 [3]
ahr:134 max:159 shoes: Nike Free

My fav workout to date! Very difficult. Sorry about lack of data logging info from past week by memory.

BIKE-TRAINER (FORM) 1:00:00 [3] 16.0 mi (3:45 / mi)

STRETCHING 10:00 [0]

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