Training Log Archive: KgalloIn the 7 days ending Oct 22, 2016:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
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
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
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
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
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.
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.
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.