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Training Log: Kgallo

In the last 7 days:

activity # timemileskm+m
  Run5 6:10:00 44.74(8:16) 72.0(5:08)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total5 6:55:00 47.53(8:44) 76.5(5:25)
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Thursday Oct 18 #

Run 45:00 [3] 6.0 km (7:30 / km)

Preact
Balance
Roll
15 barefoot run
10 elliptical
10 bike
10 circuit
Hip mobility
Drills
Strides
P&S
Stretch and roll


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

post work run with maxie and maria
legs felt ++heavy & tired

Wednesday Oct 17 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

preact
15 wu
3x (3-2-1 on 1mins) 2mins btwn
cd to 60
hip mob
P&S, S&R

Worked hard, felt strong and made sure to push when I felt like backing off. Grateful to have the girls to work with and keep the effort honest

Tuesday Oct 16 #

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

Pre act
Balance
Okie dokie ball
Pool workout (2 sets of :15,:30,:45,:60,:60,:45,:30,:15)
Hip mobility
Drills
Strides
Hurdle
Stretch and roll

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

10mins + 55 mins run with Maria and Maxie around Chapples area post clinic.
Nice to have some old lady company.

Monday Oct 15 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

preact
easy run in centennial/bluffs
P&S
S&R

Legs felt dead esp uphill. Good recovery/off day effort

Sunday Oct 14 #

Run 1:15:00 [3] 16.0 km (4:41 / km)

preact
20mins wu around chippewa
active
8k race
20 mins cd with team
stretch/roll

Good race effort, more mentally challenging as I ran alone for essentially 8k which felt like a TT instead of race. Room for improvement.

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