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Training Log Archive: j_mcdonald

In the 31 days ending Jan 31, 2010:

activity # timemileskm+ft
  CLASS8 9:54:00 96.6 155.46
  RUN-TREADMILL10 9:18:00 41.15 66.22
  BIKE-TRAINER9 9:05:00 157.7 253.79
  SWIM6 4:47:00 5.38 8.66
  RUN6 3:55:00 29.96 48.22
  STRENGTH4 2:35:00
  STRETCHING6 1:25:00
  CORE2 45:00
  OTHER1 30:00 2.7(11:07) 4.34(6:54)
  RECOVERY1 10:00
  Total27 42:24:00 333.49 536.7
  [1-5]27 40:49:00

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Sunday Jan 31, 2010 #

RUN-TREADMILL (LONG) 1:00:00 [3] 7.0 mi (8:34 / mi)
ahr:123 max:150 shoes: Nike Free

-15 at 9am. Decided to run inside. :)

OTHER (INDOOR TRACK) 30:00 [3] 2.7 mi (11:07 / mi)
ahr:121 max:139 shoes: Nike Free

CORE 25:00 [2]
shoes: Nike Free

jump rope-BOSU-core-etc...

STRETCHING warm up/down 15:00 [0]

Saturday Jan 30, 2010 #

CLASS (POWERBIKE) 2:44:00 [3] 46.6 mi (3:31 / mi)
ahr:136 max:161

Long enduro ride with 23min push at 70% max watts.

Friday Jan 29, 2010 #

RUN-TREADMILL (TRUE SPEED) 1:00:00 [3] 8.0 mi (7:30 / mi)
ahr:133 max:159 shoes: Nike Free

Awesome workout. Wish I could have done his one outside.

Thursday Jan 28, 2010 #

CLASS 1:00:00 [4]
ahr:131 max:165

Basic condition.

BIKE-TRAINER 1:00:00 [3] 15.0 mi (4:00 / mi)
ahr:131 max:154

Wednesday Jan 27, 2010 #

RUN-TREADMILL (MIN ON MIN OFF HILL) 1:00:00 [3]
shoes: Nike Free

Tuesday Jan 26, 2010 #

STRENGTH 40:00 [3]

TRX

Monday Jan 25, 2010 #

RUN-TREADMILL (Hill Walk) 45:00 [3]
ahr:128 max:139 shoes: Nike Free

Sunday Jan 24, 2010 #

RUN (LONG) 20:00 [3]

STRETCHING warm up/down 20:00 [0]

Saturday Jan 23, 2010 #

CLASS long (Power assessment) 2:00:00 [4] 50.0 mi (2:24 / mi)
ahr:134 max:166

First PB class power assessment and 12:42:01 PM watts followed by enduro ride.

STRETCHING warm up/down 15:00 [0]

Thursday Jan 21, 2010 #

CLASS intervals 10:00 [4]

Goo class today.

BIKE-TRAINER 1:05:00 [3] 21.0 mi (3:06 / mi)

Spin class following Boot.

Tuesday Jan 19, 2010 #

RUN-TREADMILL 1:03:00 [3] 6.0 mi (10:30 / mi)
ahr:134 max:148 shoes: Nike Free

These are fun. Flats felt really fast.

BIKE-TRAINER warm up/down6.0 mi ( / mi)
ahr:102 max:120

EZ post run spin.

Monday Jan 18, 2010 #

SWIM 50:00 [3] 1.33 mi (37:36 / mi)

RUN-TREADMILL 1:00:00 [3] 4.0 mi (15:00 / mi)
ahr:137 max:150

WOW. This was a lot harder than I thought. Could not believe how high my HR got.

Sunday Jan 17, 2010 #

RUN (LONG) 20:00 [3] 14.0 mi (1:26 / mi)

Home to Sky Harbor Airport out/back. Felt good to get outside for a long run. Trails are pretty much out for running long until spring.

Saturday Jan 16, 2010 #

SWIM (MIXED) 1:00:00 [3] 1.3 mi (46:09 / mi)

mixed bag or intervals.

BIKE-TRAINER (END) 1:30:00 [3] 28.0 mi (3:13 / mi)

Good steady state ride.

Friday Jan 15, 2010 #

RUN-TREADMILL (HILL INT) 1:00:00 [3]
ahr:131 max:155 shoes: Nike Free

Great workout. Love these structured interval routines. Do not remember my distance.

Thursday Jan 14, 2010 #

CLASS (BOOT CAMP) 1:00:00 [3]
ahr:131 max:157

Great instructor changed it up today.

BIKE-TRAINER 1:00:00 [3] 25.0 mi (2:24 / mi)
ahr:130 max:145

Did ride after boot camp.

Wednesday Jan 13, 2010 #

Note
(rest day)

had to work extra hours.

Tuesday Jan 12, 2010 #

RUN tempo (FLAT C) 1:15:00 [3] 9.0 mi (8:20 / mi)
ahr:132 max:147 shoes: Nike Free

Nice run until it got icy. Got in some good hills and a few short intervals.

*****I realize now(Sat 1-16) that I did this workout wrong. For whatever reason thought it was a fartlek session.*********

STRENGTH 40:00 [3]

Quick full body w/core.

STRETCHING warm up/down 10:00 [0]

Monday Jan 11, 2010 #

BIKE-TRAINER (ANAEROBIC) 1:15:00 [4] 25.0 mi (3:00 / mi)
ahr:128 max:155

Great power bike class. Anaerobic intervals 200% watts

SWIM 52:00 [3] 1.3 mi (40:00 / mi)

500 w/u
PKS100's

RUN 1:00:00 [3] 6.96 mi (8:37 / mi)
ahr:131 max:150 shoes: Nike Free

Finally a nice outside run.

CORE warm up/down 20:00 [2]

Sunday Jan 10, 2010 #

BIKE-TRAINER warm up/down 15:00 [2] 3.7 mi (4:03 / mi)

Warm up on bike prior to run.

RUN 30:00 [3]
ahr:124 max:150 shoes: Nike Free

Attempted long run. To freakin cold. -3 degrees without the windchill factor. Ridiculous.

Saturday Jan 9, 2010 #

Note
(rest day)

On-call

Friday Jan 8, 2010 #

SWIM 35:00 [3]

Straight swim. At least 1300yrds+ lost count of laps.

Thursday Jan 7, 2010 #

CLASS intervals 1:00:00 [4]
ahr:130 max:150

Good class.Built in running drills.
C • CLASS? 1

BIKE-TRAINER 1:00:00 [3]
ahr:123 max:135

Straight endurance ride.

Wednesday Jan 6, 2010 #

RUN-TREADMILL 1:00:00 [3] 7.0 mi (8:34 / mi)
ahr:133 max:145 shoes: Nike Free

Wish I could have done this outside. Good workout.

SWIM 30:00 [3]

Basic kick drills w/fins.

STRETCHING warm up/down 10:00 [0]

RECOVERY (FORM ROLLER) 10:00 [0]

Tuesday Jan 5, 2010 #

STRENGTH 1:00:00 [3]

TRX

SWIM (SPRINT FREE) 1:00:00 [3] 1.45 mi (41:22 / mi)

Mixed bag

BIKE-TRAINER (EZ)9.3 mi ( / mi)

EZ spin on trainer.

RUN-TREADMILL 30:00 [3] 3.15 mi (9:31 / mi)
ahr:125

Nice EZ run on TM post run.

Monday Jan 4, 2010 #

BIKE-TRAINER 1:00:00 [3] 20.0 mi (3:00 / mi)
ahr:120 max:169

Nice Powerbike class VO2Max training.

RUN-TREADMILL 1:00:00 [3] 6.0 mi (10:00 / mi)
ahr:136 max:162 shoes: Nike Free

Great session. Love these kinds of TM workouts. Peaked at 8%. Only had enough time to build up to 1.5 on second cycle.

STRETCHING warm up/down 15:00 [0]

Sunday Jan 3, 2010 #

BIKE-TRAINER 1:00:00 [3] 20.0 mi (3:00 / mi)
ahr:111 max:131

Nice ez ride before run.

RUN 30:00 [3]
ahr:123 max:139 shoes: Nike Free

EZ run indoor track,lost track of distance.

STRENGTH 15:00 [3]

Jump rope,burpies w/BOSU, core.

Saturday Jan 2, 2010 #

CLASS intervals (BOOTCAMP) 1:00:00 [4]
ahr:139 max:170

Good class.

Friday Jan 1, 2010 #

CLASS (BASIC CONDITION) 1:00:00 [3]
ahr:138 max:169

Wow was this crazy tough. Jump rope,BOSU, running, etc...

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