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Training Log Archive: Kgallo

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Run7 8:13:00 61.27(8:03) 98.6(5:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total7 8:58:00 64.06(8:24) 103.1(5:13)

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Saturday Oct 8, 2016 #

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

Pre-Act 15 min WU Active WU 2 mins @ Tempo 4 x (1200m @ Vo2 Max Effort) 15 min CD P & S First 3 intervals were strong and controlled, felt back to normal self for the most part. Was really dizzy and lightheaded after the 3rd one and could feel myself backing off in the 4th one. Focus and effort were better on the 5th.

Friday Oct 7, 2016 #

Run 53:00 [3] 10.6 km (5:00 / km)

Easy run post exams and nap Best running this week, feeling tired but overall significant improvement.

Thursday Oct 6, 2016 #

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

Preact + ass class 30 Barefoot Hip Mobility Drills Strides x2 speed ladder stride strength X stretch/roll Felt rough till about 20mins in, last 10 was best (better) effort. Still not feeling too great.

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

Easy run post exam and post nap Feeling better then the last couple days, finally able to eat a full meal without feeling nauseous.

Wednesday Oct 5, 2016 #

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

15mins shakeout Woke up feeling really sore, felt a little better after the shakeout.

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

PreAct 15 min WU, Active WU 2 x (Half Loops) 1 min rec. (5:50, 6:00) 3 mins rec. 1 x Full Loop w spikes (12:22) 15 min CD P & S Stretch/roll Rough workout, effort all over the place. felt really stiff from sitting and studying all day and still fighting off cold/flu. Been feeling really nauseous the last week on and off and haven't been eating/sleeping much which has put a damper on training overall.

Tuesday Oct 4, 2016 #

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

off day preact, ass class
6mins swim/kick
pool #4
8mins DWR
hip mob, drills
strides x3
strength X, stretch/roll

a good but not great pool workout. L achilles was really tight/sore even in the pool. very poor sleep and took awhile to shake the sluggish feeling.

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

easy 65mins feeling pretty rough still fighting off the sickness

Monday Oct 3, 2016 #

Run 20:00 [3] 4.0 km (5:00 / km)

easy morning shakeout
felt pretty rough, still trying to shake off some congestion/cough

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

pre act
15 WU
2x (4x 2 min, with 1 min) and 2 min between sets,
20 CD w/ 3x hill strides

Consistent and best effort, worked hard for a Monday. R hip flexor really sore & still feeling under the weather.

Sunday Oct 2, 2016 #

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

off day preact, ass class, lunges
60mins run
30 HoH, hip mob, strength X
stretch

still pretty congested but overall a solid hour. still about 75% back to normal.

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