Training Log Archive: KgalloIn the 7 days ending Jun 21, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||
Tuesday Jun 21, 2016 #
Run 50:00 [3] 10.0 km (5:00 / km)
preact
15mins WU
Active WU
3k (10:29)
15mins CD
stretch/roll
Another good race for the most part. Got caught in a choppy grouping of girls behind the pacer, probably should've tried to get out sooner then I did. Made a move in last 600 to bypass a few girls but thinking back, I should've went earlier. All in all a solid effort and improvement, focusing on staying engaged and competitive. First set of outdoor track races in 6 years and was pleasantly surprised.
15mins WU
Active WU
3k (10:29)
15mins CD
stretch/roll
Another good race for the most part. Got caught in a choppy grouping of girls behind the pacer, probably should've tried to get out sooner then I did. Made a move in last 600 to bypass a few girls but thinking back, I should've went earlier. All in all a solid effort and improvement, focusing on staying engaged and competitive. First set of outdoor track races in 6 years and was pleasantly surprised.
Monday Jun 20, 2016 #
Run 30:00 [3] 6.0 km (5:00 / km)
easy prerace shakeout in the trails in Hamilton.
drills, strides
stretch/roll
Was still in the 30s but feeling pretty good with little soreness from yesterday race.
drills, strides
stretch/roll
Was still in the 30s but feeling pretty good with little soreness from yesterday race.
Sunday Jun 19, 2016 #
Run 35:00 [3] 7.0 km (5:00 / km)
preact
12mins WU
Active WU
1500m race (4:52)
15 mins CD
stretch/roll
Great race and improvement. Was a little tentative going into it with my little to no race experience but avoided panicking in the first lap, worked to pick people off in the middle and try and close the gap in the last lap.
12mins WU
Active WU
1500m race (4:52)
15 mins CD
stretch/roll
Great race and improvement. Was a little tentative going into it with my little to no race experience but avoided panicking in the first lap, worked to pick people off in the middle and try and close the gap in the last lap.
Saturday Jun 18, 2016 #
Run 40:00 [3] 8.0 km (5:00 / km)
Easy shakeout,
stretch/roll
ice bath
stretch/roll
ice bath
Friday Jun 17, 2016 #
Run 20:00 [3] 4.0 km (5:00 / km)
Easy shakeout
Thursday Jun 16, 2016 #
Run 1:05:00 [3] 13.0 km (5:00 / km)
preact
65mins
hip mob, drills, grass strides x3
stretch/roll
65mins
hip mob, drills, grass strides x3
stretch/roll
Bike 30:00 [3] 3.0 km (10:00 / km)
Wednesday Jun 15, 2016 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
Preact
15WU
Active WU, 200 (36.4)
3x 40m accels
5x600 @ 3k effort on 90s
(2:05,2:04,2:02,2:03,2:04)
3mins
6x150 (progression every 50m) on 90s in spikes
15CD
Stayed focused and felt pretty strong on the 600s, although was working a little harder then 3k effort. Definitely didn't leave anything for 150s which by the end felt as though I wasnt even moving.
15WU
Active WU, 200 (36.4)
3x 40m accels
5x600 @ 3k effort on 90s
(2:05,2:04,2:02,2:03,2:04)
3mins
6x150 (progression every 50m) on 90s in spikes
15CD
Stayed focused and felt pretty strong on the 600s, although was working a little harder then 3k effort. Definitely didn't leave anything for 150s which by the end felt as though I wasnt even moving.
Bike 30:00 [3] 3.0 km (10:00 / km)