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Training Log Archive: ktree

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running10 10:15:00 84.92(7:15) 136.67(4:30)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total11 11:00:00 87.72(7:31) 141.17(4:41)

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

11 AM

Running 1:30:00 [3] 20.0 km (4:30 / km)

Pre-act
15wu, active
8k Griak
35cd
Roll/stretch
Solid day today. Energy was good again today which was nice. Seemed to have a fair amount of tightness in my hamstrings right from the start but didn't pay much attention to them so it seemed to dissappear. Moved up well, stayed patient and had to work pretty hard in the last k but definity more gas in the tank

Friday Sep 23, 2016 #

3 PM

Running 45:00 [3] 10.0 km (4:30 / km)

Solid course run today. Quad/IT/hips a bit sore but all good once I got warmed up. Ready to go!

Thursday Sep 22, 2016 #

7 AM

Running 40:00 [3] 8.89 km (4:30 / km)

Tired again today. Just have no energy...knackered
2 PM

Running 25:00 [3] 5.56 km (4:30 / km)

Well not so good. Got to 15mins and just had enough so went back and slept for 45mins. Then physio

Wednesday Sep 21, 2016 #

8 AM

Running 40:00 [3] 8.89 km (4:30 / km)

Pre-act
Good run this morning. Felt tired but my legs actually felt decent and had no soreness
5 PM

Running 1:20:00 [3] 17.78 km (4:30 / km)

Pre-act, 19wu
Active
Full loop, 2x2xhalf loop with 2mins at start of loop and 1min at top of loop.
- 9:45, 4:57, 4:59, 4:52, 4:48
15cd, push/sit
This was a grind today. Felt like I was running with my emergency break on the whole time. Felt smooth and relaxed but just had no giddy up and no energy. Better once I put my flats on for the last 2m.

Tuesday Sep 20, 2016 #

Note

70mins of biking
7 AM

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

Solid morning. Quad was a bit sore during running A's
3 PM

Running 1:10:00 [3] 15.56 km (4:30 / km)

Bit of a slog for the first half. Body was tired and quite heavy. Quad was a bit sore towards the end but better overall

Monday Sep 19, 2016 #

Note

70mins of biking
8 AM

Running 30:00 [3] 6.67 km (4:30 / km)

Sore this morning mostly in my arches. Legs tired.
5 PM

Running 1:15:00 [3] 16.67 km (4:30 / km)

Pre-act
15WU, 3x13mins @tempo with 2mins b/w
17CD with 3 hill surges
Push/sit
Roll/rope
Awesome workout today. Really strong and solid tempo despite legs being pretty heavy. Legs started to come around about halway through the workout. Running 20-30sec (maybe more) per loop faster during tempo than last year which is nice to see. Fitness is there

Sunday Sep 18, 2016 #

9 AM

Running 2:00:00 [3] 26.67 km (4:30 / km)

Pre-act
LR
30xHoH drills
HM
Basic strength
Roll/rope
Solid run today. Quicker than last Sunday I would say and didn't feel any soreness from yesterday. Left quad felt alright. Low back /IT bands (Tfls) were getting pretty fatigued near the end

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