Training Log Archive: KgalloIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
Off day preact
60mins run
Stretch/roll
Legs are feeling sore but still a good quality AM run.
60mins run
Stretch/roll
Legs are feeling sore but still a good quality AM run.
Friday Sep 16, 2016 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
Preact
10mins WU
Short version of Active
3 full loop progression
(13;01, 12:47, 13:00)
22mins CD
Stretch/roll
First loop felt controlled, started working on second but really struggled through the third. Pushed up that last hill and had nothing left at the end.
10mins WU
Short version of Active
3 full loop progression
(13;01, 12:47, 13:00)
22mins CD
Stretch/roll
First loop felt controlled, started working on second but really struggled through the third. Pushed up that last hill and had nothing left at the end.
Run 20:00 [3] 4.0 km (5:00 / km)
Easy evening shakeout. Hamstrings feeling pretty sore
Thursday Sep 15, 2016 #
Run 30:00 [3] 6.0 km (5:00 / km)
off day preact
ass class
30mins barefoot
hip mob, drills
strides x2, speed ladder, stride
strength X
stretch/roll
Hamstrings and hip flexors were pretty tight but overall good quality run.
ass class
30mins barefoot
hip mob, drills
strides x2, speed ladder, stride
strength X
stretch/roll
Hamstrings and hip flexors were pretty tight but overall good quality run.
Run 25:00 [3] 5.0 km (5:00 / km)
Easy run after classes today
Wednesday Sep 14, 2016 #
Run 1:05:00 [3] 13.0 km (5:00 / km)
Preact
15 min WU
8 mins @ Tempo
3 mins rec & put on Spikes
6 x (1 min Hard, 1 min Easy)
2 mins rec & take off Spikes
12 mins @ good quality Tempo
16 min CD
P & S
Roll/Stretch
Got the times mixed up on the tempos and really hurt in the last 5mins of the second tempo. Focused on running as hard as I could on the 1 minuters which felt strong
15 min WU
8 mins @ Tempo
3 mins rec & put on Spikes
6 x (1 min Hard, 1 min Easy)
2 mins rec & take off Spikes
12 mins @ good quality Tempo
16 min CD
P & S
Roll/Stretch
Got the times mixed up on the tempos and really hurt in the last 5mins of the second tempo. Focused on running as hard as I could on the 1 minuters which felt strong
Run 20:00 [3] 4.0 km (5:00 / km)
Easy shakeout
Tuesday Sep 13, 2016 #
Pool 45:00 [3] 4.5 km (10:00 / km)
off day preact
ass class + lunges
6mins swim
drills
the classic
hip mob, drills, strides in spikes on grass x5
strength X, stretch/roll
Hip flexors and hamstrings really sore and tight but great effort in the pool. legs felt really heavy during strides.
ass class + lunges
6mins swim
drills
the classic
hip mob, drills, strides in spikes on grass x5
strength X, stretch/roll
Hip flexors and hamstrings really sore and tight but great effort in the pool. legs felt really heavy during strides.
Run 1:10:00 [3] 14.0 km (5:00 / km)
70mins run
river ice & roll
long busy day of clinical stuff, crappy sleep last night definitely caught up to me by the end of day. run was pretty rough from start to finish but had Lynnea to drag my dead body along the trails.
river ice & roll
long busy day of clinical stuff, crappy sleep last night definitely caught up to me by the end of day. run was pretty rough from start to finish but had Lynnea to drag my dead body along the trails.
Monday Sep 12, 2016 #
Run 23:00 [3] 4.6 km (5:00 / km)
lunges x3
23mins morning shakeout before class
23mins morning shakeout before class
Run 57:00 [3] 11.4 km (5:00 / km)
preact
15 WU
20mins 2:30, :30 steady-surge
22 CD w 3xhill strides
P&S, stretch/roll
Good effort on steady and really focused on putting forth a strong surge and getting right back into steady. Was working pretty hard in the end so really had to focus going right into CD. Slightly OT on the CD after nearly forgetting the hill strides.
15 WU
20mins 2:30, :30 steady-surge
22 CD w 3xhill strides
P&S, stretch/roll
Good effort on steady and really focused on putting forth a strong surge and getting right back into steady. Was working pretty hard in the end so really had to focus going right into CD. Slightly OT on the CD after nearly forgetting the hill strides.
Sunday Sep 11, 2016 #
Run 1:35:00 [3] 19.0 km (5:00 / km)
off day preact + 4x lunges
95 LR
30 HoH drills, hip mob
strength X
roll/stretch
Good long run, LOTs of hills thanks to Maxie in the first hour. Hip flexors were really sore by the last 10ish mins
95 LR
30 HoH drills, hip mob
strength X
roll/stretch
Good long run, LOTs of hills thanks to Maxie in the first hour. Hip flexors were really sore by the last 10ish mins