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Training Log Archive: j_mcdonald

In the 7 days ending Oct 25, 2009:

activity	#	time	miles		km		+ft
RUN	4	3:32:10	6.37		10.25
BIKE-TRAINER	3	3:15:00	50.95	(3:50)	81.99	(2:23)
SWIM	3	1:53:00	1.95		3.14
RUN-TREADMILL	2	1:30:00	7.65	(11:46)	12.32	(7:18)
CLASS	1	1:00:00
STRENGTH	1	45:00
STRETCHING	2	35:00
Total	7	12:30:10	66.92		107.7
[1-5]	7	11:55:10

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Sunday Oct 25, 2009 #

RUN 1:00:00 [3] 6.37 mi (9:25 / mi)
ahr:135 max:153 shoes: Nike Free

Y-Lakewalk to London out/back. 30mph winds with gusts to 40mph. Hell of a tailwind. Only mild foot discomfort post run. Will update my HR and GPS info later today.

C • Awesome! 1

Nice and easy run outside. Y-Park Point out/back. Had to cut run short due to being on-call. Very little foot/toe pain during. Slight discomfort post run. Forgot my GPS:(

Thinking about doing another hour tomorrow.

Friday Oct 23, 2009 #

RUN (EZ) 45:00 [3]
max:141 shoes: Nike Free

EZ run from Y-Lakewalk out/back. Averaged 180 cadence. Very windy.

SWIM 30:00 [3]

30 min straight swim. Mixed with drills.

Thursday Oct 22, 2009 #

CLASS (BOOT CAMP) 1:00:00 [4]
ahr:139 max:164

Took it easy on any sprinting or jumping. Surprised how good my foot did feel.

BIKE-TRAINER 1:00:00 [4] 16.77 mi (3:35 / mi)
ahr:129 max:156

Good trainer ride with long climbs.

Wednesday Oct 21, 2009 #

SWIM 30:00 [3] 0.65 mi (46:09 / mi)

1150 broken

RUN (EZ) 42:10 [3]
ahr:132 max:151 shoes: Nike Free

Great run outside. Mild toe discomfort(scale of 1-10 I give it a 1). Even picked it up in the middle to test my foot.
Y-Michigan-Lakewalk-Lift Bridge out and back.

STRETCHING warm up/down 10:00 [0]

Tuesday Oct 20, 2009 #

RUN-TREADMILL (PROGESSION RUN) 1:00:00 [3] 5.1 mi (11:46 / mi)
shoes: Nike Free

Started at .5% and finished at about 7% incline. Fun workout felt great toe bothered me very little. Even took some time at the end to play with speed and incline levels. Was able to hold about a 10:00/mile with a 3% incline fairly comfortably.

C • good progress 1

STRETCHING warm up/down 20:00 [0]

10min post run.
10min post strength session.

STRENGTH 45:00 [3]

full body and core.

BIKE-TRAINER 1:00:00 [3] 25.0 km (2:24 / km)
ahr:119 max:145

EZ ride with Pat single leg iso. Legs a bit heavy from lifting.

STRETCHING warm up/down 5:00 [0]

Legs only.

Monday Oct 19, 2009 #

BIKE-TRAINER (Power Bike) 1:15:00 [4] 30.0 km (2:30 / km)
max:159

A.M. Powerbike class. Tempo work

RUN-TREADMILL 30:00 [3] 2.55 mi (11:45 / mi)
max:130 shoes: Brooks ST-3

EZ treadmill run. Was able to hold 11:45(with no pain) something I could not do last week without pain.

SWIM 53:00 [3] 1.3 mi (40:46 / mi)

2300 yards with 6x150pull,3x100pull,3x100pull w/paddles,6x50 pull w/ paddles

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