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Training Log: Kgallo

In the last 7 days:

activity # timemileskm+m
  Run6 6:55:00 51.57(8:03) 83.0(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total6 7:40:00 54.37(8:28) 87.5(5:15)
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ThFrSaSuMoTuWe

Tuesday Dec 6 #

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

Easy run with Lynnea in the slight snowstorm conditions. Hip flexors/hamstrings sore but feeling pretty good otherwise.

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

Pre-Act, Ass Class
6 min Swim
2 x (Counting down from 90s - 15s by 15s)
DWR to 45mins
Hip-Mob
Drills
Strides x 6 Barefoot
Strength X
Stretch/Roll

Woke up feeling really sore/tight in my hips & back. Pretty good workout overall.

Monday Dec 5 #

Run 20:00 [3] 4.0 km (5:00 / km)

Easy AM run after a couple hours studying

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

preact
15 min WU
20 mins of (2:30 Steady, 30s Surge)
15 min CD
P&S, stretch/roll

Good workout, worked hard on the surges and transitioned in/out of steady at building effort. Best I've felt on a double run day in a while.

Sunday Dec 4 #

Run 1:30:00 [3] 18.0 km (5:00 / km)

Pre-Act
Lunges x8
90 min Long Run
30 HOH
Hip-Mob
basic
Stretch/roll

Decent long run, legs felt a bit heavy after yesterday.

Saturday Dec 3 #

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

pre act,
18 WU, active
3x4 hills continuous (6:10, 6:22, 6:28)
2 min between sets
17 CD
P&S,stretch, roll

These didn't feel as strong as I would've liked, breathing was out of control pretty much for the entirety of the 2nd & 3rd set.

Friday Dec 2 #

Run 40:00 [3] 8.0 km (5:00 / km)

Easy run through some of the trails. Poor life decision as a couple sections were particularly swampy.

Thursday Dec 1 #

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

Legs feeling really sore from last night;s workout. May or may not have fallen in a puddle.

Run 20:00 [3] 4.0 km (5:00 / km)

ass class, preact
20mins run
drills, strides x3
strength X,
stretch/roll

Really sore from yesterday, so would label this as a AM shuffle. Miscalculated and ended up only running 20, not 30mins... but it definitely felt like 30.

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