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Training Log Archive: Kgallo

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Run6 6:15:00 46.6(8:03) 75.0(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total6 7:00:00 49.4(8:30) 79.5(5:17)

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SuMoTuWeThFrSa

Saturday Oct 1, 2016 #

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

Quick prewedding AM shakeout. Still pretty congested by feeling 75% back to normal.

Friday Sep 30, 2016 #

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

Preact + ass class
30mins
Hip Mobility
Drills
Strides x3
basic strength
stretch/roll

Feeling much better today energy wise but still really congested. Took about 10mins to get my breathing under control but other 20mins felt easy. Strides also felt strong.

Run 15:00 [3] 3.0 km (5:00 / km)

easy 15mins shakeout after the flight. Feeling ok body wise.

Thursday Sep 29, 2016 #

Note
(sick)

Slept most of the day in between clinical & classes.

Wednesday Sep 28, 2016 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

preact
15mins WU
5mins tempo
3mins
2x(1-2-1) with 2mins btwn
2mins
5mins tempo
15CD
P&S, stretch/roll

Day 2 fighting a cold, felt really achy and congested going into workout. worked as hard as I could on the intervals and was consistent in effort on the tempos.

Tuesday Sep 27, 2016 #

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

off day preact, ass class
6mins swim/kick
pool #3
drills to 45
hip mob, drills
strides x6
strength X, stretch/roll

Felt like a slug this morning, definitely starting a cold. Worked as hard as I could but today was rough.

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

65mins run

Was feeling a lot better after lunch and felt good enough during the entire 65mins run.

Monday Sep 26, 2016 #

Run 55:00 [3] 11.0 km (5:00 / km)

pre act,
15 WU,
20 min of 1:45 steady, :15 surge,
20 CD with 3 hill surges,
push and sit
stretch/roll

Definitely a harder Monday, had to back off a bit at the very end since I found myself breathing out of control. feeling achy rather then residual soreness... possibly getting sick.

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

Easy morning shakeout, felt rough for the first half and more relaxed in the second.

Sunday Sep 25, 2016 #

Run 1:30:00 [3] 18.0 km (5:00 / km)

off day preact, ass class, lunges
LR 90mins
30 HoH, hip mob, strength x
stretch/roll

Rough run, was practically walking up the hills but breathing/effort was out of control. Hip flexors and hamstrings are really sore.

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