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Training Log Archive: j_mcdonald

In the 7 days ending Nov 15, 2009:

activity # timemileskm+ft
  RUN2 3:30:00 13.15 21.16
  BIKE-TRAINER3 3:25:00 50.32(4:04) 80.98(2:32)
  SWIM2 1:46:00 2.72(39:00) 4.37(24:14)
  RUN-TREADMILL3 1:31:02 14.89(6:07) 23.96(3:48)
  CLASS1 1:00:00
  STRENGTH1 45:00
  STRETCHING2 20:00
  RECOVERY1 10:00
  Total6 12:27:02 81.08 130.48
  [1-5]6 11:57:02

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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]

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