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Training Log: Kgallo

In the last 7 days:

activity # timemileskm+m
  Run6 6:40:00 49.71(8:03) 80.0(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total6 7:25:00 52.51(8:29) 84.5(5:16)
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Saturday Jan 21 #

Run 1:15:00 [3] 15.0 km (5:00 / km)

Preact
18min WU
15min @ Tempo
active WU, 200m (37.6)
1200m (4:11)
5min rest/jog
2 X (5 x 200m on 1min) 2min btwn
(36.7, 37.0, 35.2, 35.3, 36.0)
(36.9, 35.2, 35.2, 34.7, 34.4)
15min cd
P&S
stretch/roll

Tempo was a bit of a slushy slow mess, and legs felt like jello by the end. 1200 was ok, just tough to get used to the v. tight corners of the track and constant acceleration/deceleration. Relaxed on the 200s and really just focused on form and taking one at a time. They were tough but consistent and definitely pushed for the saturday effort.

Friday Jan 20 #

Run 30:00 [3] 6.0 km (5:00 / km)

Easy shakeout after the drive to Sudbury. Feeling a bit rough during this one.

Thursday Jan 19 #

Run 30:00 [3] 6.0 km (5:00 / km)

preact, ass class
30mins barefoot run
drills, strides x2, speed ladder, stride
med ball 2kg
basic strength
stretch/roll

Good effort on the run, but strength felt particularly rough. Still trying to shake the residual cough.

Run 50:00 [3] 10.0 km (5:00 / km)

Easy run in SSM after the ~7hr drive. Feeling a little stiff but overall moving better then I thought I would be.

Wednesday Jan 18 #

Run 1:10:00 [3] 14.0 km (5:00 / km)

preact
15 WU
5 tempo
active WU, 200m (37.3)
accels 50, 40, 30
4x (3x400m) on ~100m jog recovery
set one (1:25s), set 2 (1:25, 1:26, 1:26), set 3 (1:27, 1:28, 1:27) set 4 (1:24, 1:25, 1:23)
15 CD
P&S, stretch/roll

This was the right effort, but slow time wise. So focused on the effort and not letting my form break down. Overall a bit of a struggle, felt dizzy after the 2nd and 3rd 400s in the back half of the workout.

Tuesday Jan 17 #

Pool 45:00 [3] 4.5 km (10:00 / km)

Pre-Act, Ass Class
6 min Swim
2:15 down by :15
DWR to 45mins
Hip-Mob
Med ball 2kg
Drills
Strides x 6 Barefoot
Stretch/Roll

Still super sore, especially my hip flexors, and so form felt a bit off. Good effort from start to finish and strides felt strong.

Run 1:05:00 [3] 13.0 km (5:00 / km)

Easy slow 65mins in the trails. Hills were challenging to the point a couple times felt like a power walk up them rather then running.

Monday Jan 16 #

Run 30:00 [3] 6.0 km (5:00 / km)

Easy morning run, still incredibly sore from the weekend.

Run 50:00 [3] 10.0 km (5:00 / km)

preact
15mins WU
20mins of 3:30 steady, :30 surge
15mins CD
P&S stretch,roll

This was good overall, legs tighten up and my stride felt choppy between 10-14mins but eased up a bit and relaxed and was able to get back to flowy

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