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Training Log Archive: Galloway

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running6 10:40:00 40.01(16:00) 64.39(9:56)
  Pool1 45:00 6.21(7:15) 10.0(4:30)
  Total7 11:25:00 46.23(14:49) 74.39(9:12)

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Saturday Oct 15, 2016 #

1 PM

Running 2:00:00 [3] 15.5 km (7:45 / km)
shoes: Brooks puregrit 4

preact
15min wu
full warmup
8k race 27:35
15min cd
stretch, roll

executed the plan.... really put in a good effort on the 3rd loop, died on the last loop. mentally was good to go, body just wouldn't react. Was hoping for a better time. First 2km was 6:40. Not bad, try to improve that pace continuous for the whole race next time.

Friday Oct 14, 2016 #

2 PM

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

preact
30min shake out
stretch, roll

Thursday Oct 13, 2016 #

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

preact
30min shake out
stretch roll

Wednesday Oct 12, 2016 #

10 AM

Running 50:00 [3] 11.11 km (4:30 / km)
shoes: Brooks puregrit 4

preact
15min wu
10min tempo, 3min, 1,2,3,2,1 hard with 1min easy, 2 min jog, 5min tempo
15min cd
sit push, stretch roll

good work out. pushed it hard, got put in the hurt locker by Spyder, but good effort to keep up.

Tuesday Oct 11, 2016 #

7 AM

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

preact
ass class
5x40sec - 3 sets
10min deep water swim
hip, drills,stride, sit push stetch roll

Monday Oct 10, 2016 #

5 PM

Running 50:00 [3] 11.11 km (4:30 / km)
shoes: Brooks puregrit 4

preact
20min wu
15min of 4:15 tempo + 45 surge
15min cd

tough workout. Legs where fatigued

Sunday Oct 9, 2016 #

12 PM

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

preact
60min long run
sit and push, stretch roll

Good run with the boys, legs feeling exhausted.

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