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Training Log Archive: Galloway

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running7 7:45:00 53.13(8:45) 85.5(5:26)
  Pool1 45:00 6.21(7:15) 10.0(4:30)
  Total8 8:30:00 59.34(8:36) 95.5(5:20)

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Saturday Oct 8, 2016 #

8 AM

Running 2:30:00 [3] 15.5 km (9:41 / km)
shoes: Brooks puregrit 4

-preact + roll -full wu + 3min tempo' -4x1mile VO2 max -cd -10min core -stretch 5:04, 4:59, 5:02, 4:54 Was worried at first being 10sec behing the guys after the first mile. Thinking I might not last. I didn't want to fall to far behind too soon. But each interval made the conscious decision to just go for it. Big help from Kip to push me and go after it and try and catch them on the second and third one. The third one felt great knowing I was right there and knowing Kip said don't worry about the 4th just go for it now. Which I feel I did. And then the 4th to be up in with the group and hammer it out felt great right to the finish. Pleased with the effort.
4 PM

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

preact 30min run stretch, roll shake out, quick and easy before the rain came!!

Thursday Oct 6, 2016 #

6 AM

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

preact + assclass -10min run + 10min elip + 10min row + 10min circuit + 5min run -mob, drills, strides, ladder, strength x -roll, ice Felt much better especially after last nights okay practice. Felt good to know I was putting in a good effort! Felt great!

Wednesday Oct 5, 2016 #

7 PM

Running 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Brooks puregrit 4

preact
15min wu
Full loop 11:30, half loops (5:40, 5:45)
too dark so ran hard on the road for 5:30
15cd on the road

went back to the school, sit and push, stretch roll - played some bball game at 9pm

Tuesday Oct 4, 2016 #

6 AM

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

-preact + assclass + foot strength
-Pool (WU + 4x90,60,30 + 11 dwr)
-Drills, strides, strength
soccer
9 PM

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

shakeout run
30min
sit push, stretch, roll

Monday Oct 3, 2016 #

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

preact
15min cd
16min tempo, 3min jog, 10min tempo
16min cd

Really good work out today! Felt smooth, last 3min of the 10min tempo I could tell my legs weren't having it. Pushed through it. Mentally had to keep reminding myself to go, up tall, stay focus!!

Pleased with the work out!!

Sunday Oct 2, 2016 #

7 PM

Running 1:25:00 [3] 18.89 km (4:30 / km)
shoes: Brooks puregrit 4

preact
lungs
85min run
HOH, sit push, stretch, roll

okay run, legs are fatigued. Stomach was off, around the 45min mark had to walk a 100m to the portajohn just to avoid crapping myself....hurt so bad. Felt great after though!!!

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