Training Log Archive: GallowayIn the 7 days ending May 8, 2016:
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Sunday May 8, 2016 #
8 PM
Running 7:00:00 [3] 15.56 km (27:00 / km)
shoes: Brooks puregrit 4
preact
70 min run
30 HOH
sit and push rolled
Felt really good on this run, took about 20 min to get into it, but felt like I was floating through the last portion. Was thinking I could have kept going longer but didn't want to over do it.
70 min run
30 HOH
sit and push rolled
Felt really good on this run, took about 20 min to get into it, but felt like I was floating through the last portion. Was thinking I could have kept going longer but didn't want to over do it.
Saturday May 7, 2016 #
8 PM
Running 20:00 [3] 9.5 km (2:06 / km)
shoes: Brooks puregrit 4
pre-act
15 min warmup
Active warmup
3x30m
200+200m @ 30 sec w 30 sec rest (29, 30)
3x30m
5x150m @ 400m pace w 4 min rest (20, 21, 22, 21, 21)
200 + 200m @ 30s with 30 sec rest (31, 32)
10 min cool down
Felt pretty good on this, didn't quite hit the times I was looking for so a bit disappointed on that level. But felt good to get the work in. Legs felt good!
15 min warmup
Active warmup
3x30m
200+200m @ 30 sec w 30 sec rest (29, 30)
3x30m
5x150m @ 400m pace w 4 min rest (20, 21, 22, 21, 21)
200 + 200m @ 30s with 30 sec rest (31, 32)
10 min cool down
Felt pretty good on this, didn't quite hit the times I was looking for so a bit disappointed on that level. But felt good to get the work in. Legs felt good!
Thursday May 5, 2016 #
5 PM
Running 30:00 [3] 6.67 km (4:30 / km)
shoes: Brooks puregrit 4
Did a quick 30 min shake out to keep the legs fresh and rolling. Feeling not to bad!!
Wednesday May 4, 2016 #
2 PM
Running 2:15:00 [3] 10.0 km (13:30 / km)
shoes: Brooks puregrit 4
preact + full WU
-2x3x50m
-4x3x200m @ 800m pace
-CD
-stretch
(28, 30, 29 + 27, 30, 29 + REST + 28, 29, 28)
Pretty good workout. I didn't want to over due it so I took the 3rd set off, and hammered the final set out with Juice!! Felt really good on the last set!
Strong wind on the middle of every set.
-2x3x50m
-4x3x200m @ 800m pace
-CD
-stretch
(28, 30, 29 + 27, 30, 29 + REST + 28, 29, 28)
Pretty good workout. I didn't want to over due it so I took the 3rd set off, and hammered the final set out with Juice!! Felt really good on the last set!
Strong wind on the middle of every set.
Tuesday May 3, 2016 #
8 AM
Running 20:00 [3] 4.44 km (4:30 / km)
shoes: Brooks puregrit 4
Off day run, shake out! Felt pretty easy.
Weights after.
Weights after.
Monday May 2, 2016 #
4 PM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Brooks puregrit 4
15 min warmup
2:30 + 30sec surge, 2 sets of 3 with 2min between.
12 min cool down
sit and push, stretch, roll
2:30 + 30sec surge, 2 sets of 3 with 2min between.
12 min cool down
sit and push, stretch, roll