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Training Log Archive: Kgallo

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Run7 7:26:00 56.05(7:57) 90.2(4:57)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total7 8:11:00 58.84(8:21) 94.7(5:11)

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

Run 55:00 [3] 12.0 km (4:35 / km)

preact
15mins WU
active
2mins tempo
6k @ Griak
15 CD, stretch/roll

First k felt controlled and almost pedestrian in effort, started rolling through people after the mile. Broke down shortly after 3k with no response.

Friday Sep 23, 2016 #

Run 30:00 [3] 6.0 km (5:00 / km)

lunges
30 mins prerace shakeout
stretch/roll

Felt so so on the shakeout, hamstrings and hipflexors are really tight.

Thursday Sep 22, 2016 #

Run 30:00 [3] 6.0 km (5:00 / km)

Preact + ass class
30 Barefoot
Hip Mobility
Drills
Strides x2
speed ladder
stride
basic
stretch/roll

Faster then usual off day, definitely felt the extra bit of effort but overall feeling good.

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

off day run
stretch

Not feeling too great, tired and legs felt heavy.

Wednesday Sep 21, 2016 #

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

preact
15 WU
active
full loop, 3mins
(12:00)
2x half loop on 1mins
(5:47,5:53)
16 CD
P&S, stretch/roll

Full loop felt strong and found a good rhythm. Worked hard on the first half loop and tried to maintain as much as possible on the second half loop. Not feeling particularly peppy but it was good and consistent quality overall.

Tuesday Sep 20, 2016 #

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.

Monday Sep 19, 2016 #

Run 1:01:00 [3] 12.2 km (5:00 / km)

preact
15 WU
3x9mins tempo 2mins btwn
15CD
P&S stretch/roll
First tempo was fast and worked into a good rhythm. second and third struggled with this stabbing stomach pain that kept coming and going. Form wasnt consistent on the second two and effort was on the easier end of tempo.

Sunday Sep 18, 2016 #

Run 1:15:00 [3] 15.0 km (5:00 / km)

off day react, lunges
75 long run
30 HoH, hip mob, strength X
stretch/roll

Good long run, legs were feeling heavy at first but got better in the last 1/3 of the run.

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