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Training Log Archive: Galloway

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running8 12:00:01 55.56(12:58) 89.41(8:03)
  Pool1 45:00 6.21(7:15) 10.0(4:30)
  Total9 12:45:01 61.77(12:23) 99.41(7:42)

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Saturday Oct 1, 2016 #

1 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Brooks puregrit 4

preact
60min run
hip, strength x, stretch roll

Good run with the boys. Felt stiff for the first 20min, slowly felt better, but the last 20min felt great!!

Friday Sep 30, 2016 #

10 AM

Running 15:00 [3] 3.33 km (4:30 / km)
shoes: Brooks puregrit 4

15 min shake out!
5 PM

Running 1:00:00 [3] 16.2 km (3:42 / km)
shoes: Brooks puregrit 4

preact
15min wu
3 min tempo
race (8km - 27:41)
15min cd
stretch roll

Smashed last years race results!! Tried to keep up with Ty until the 3km mark, then got dropped, felt like shit in the middle. But kept trying to push my way through. Could see Juice the last km, tried to catch him but wasn't having any luck!! Over all decent effort....

Thursday Sep 29, 2016 #

12 PM

Running 1 [3] 1.0 km (1 / km)
(rest day)

off day - no work out

Wednesday Sep 28, 2016 #

Running 6:00:00 [3] 13.33 km (27:00 / km)
shoes: Brooks puregrit 4

preact
15min wu
10min tempo
3min recovery
2x(1,2,1min hard) with 1 min between, 2 min between sets (spiked up)
5min tempo
14min cd until the hour

Pretty decent run!! could definitely feel the body getting exhausted during the hard stuff. Legs and shoulders getting exhausted felt like.

Tuesday Sep 27, 2016 #

7 AM

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

-preact + roll
-pool (wu + 2:15/15 + drills)
-mob, drills, strides, strength x
-roll, stretch

not a bad workout!! Calves felt tight from doing deep water swimming in the shallow end (up on the toes for all of it).
6 PM

Pool 45:00 [3] 10.0 km (4:30 / km)
shoes: Brooks puregrit 4

preact
45min run
stretch

Hit the hospital trails for soft surface!! Not a bad run!! Super casual

Monday Sep 26, 2016 #

1 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Brooks puregrit 4

preact
20min wu
20 of 1:45 with 15sec surge
20 cd

Excellent workout!! Ran with Mr. Sheilds, and that really helped push me. Felt good, tempo pace felt fast. last 3 where hard, last one was hard to keep form, but tried to focus on that.

Sunday Sep 25, 2016 #

9 PM

Running 2:00:00 [3] 18.89 km (6:21 / km)
shoes: Brooks puregrit 4

preact
lunges
85min run
HOH, hip mobility, sit and push, stretch, roll

It was okay, hips felt super tight, legs where tired from yesterday's race and being on my feet all night.

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