Training Log Archive: Kgallo

In the 1 days ending Sep 20, 2016:

activity

time

miles

Run

1:05:00

8.08

(8:03)

13.0

(5:00)

Pool

45:00

2.8

(16:06)

4.5

(10:00)

Total

1:50:00

10.87

(10:07)

17.5

(6:17)

1:50

0:00

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

off day preact
ass class
6mins swim
drills
3x3x70s
8mins DWR

hip mob, drills, strides in spikes on grass x5
basic strength, stretch/roll

Run 1:05:00 [3] 13.0 km (5:00 / km)

Easy 65mins off day in the trails
ice

hip flexors were really tight but otherwise good quality off day.