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Training Log Archive: Kgallo

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Run7 7:23:00 55.05(8:03) 88.6(5:00)
  Total7 7:23:00 55.05(8:03) 88.6(5:00)

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Saturday Oct 22, 2016 #

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

Preact, 15min WU, active WU,
3km, 3min recovery, 3km,
15min cd
P&S
stretch and roll

Friday Oct 21, 2016 #

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

easy run

Thursday Oct 20, 2016 #

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

easy run
stretch/roll

Wednesday Oct 19, 2016 #

Run 1:10:00 [3] 14.0 km (5:00 / km)

Preact,
15min WU,
10min at Tempo, 3min jog
2 X (1, 2, 1min hard with 1min easy)
2min jog
10min @ Tempo
15min CD
P&S, stretch and roll, ice bath

Tuesday Oct 18, 2016 #

Run 17:00 [3] 3.4 km (5:00 / km)

am shakeout

Run 50:00 [3] 10.0 km (5:00 / km)

off day preact, ass class
hip mob, drills
strides x3
strength X, stretch/roll lake ice

Monday Oct 17, 2016 #

Run 1:06:00 [3] 13.2 km (5:00 / km)

preact
17mins WU
6x4mins, 1mins btwn
20mins CD
P&S, stretch/roll
Manitowaning Bay ice bath

Went in feeling pretty tired after a good but stressful first day in clinic. Still trying to figure out where best to run (hence the awkward WU/CD times), so stuck to some open country roads which were a mix of pavement/dirt shoulder. First interval was all uphill, and tempo was hard to gage. 2-4 were faster then tempo effort and pace wise, but progressing. 5-6 each had a steep uphill/downhill and were more in the tempo range. Overall, ran a hard Monday - still not feeling like myself in that running feels 'hard' regardless of pace.

Sunday Oct 16, 2016 #

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

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

Rough run at home this morning. Haven't been able to eat much since the race so feeling pretty depleted. Everything before and after the running felt strong otherwise.

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