Training Log Archive: KgalloIn the 7 days ending Dec 24, 2016:
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Saturday Dec 24, 2016 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
Preact,
20min WU,
active WU
2 x ( 5 x 1min uphill jog down) walk down between sets
20min CD
P&S
stretch/roll
Hills were consistent with distance covered and effort. Didnt feel especially great today but no major issues.
20min WU,
active WU
2 x ( 5 x 1min uphill jog down) walk down between sets
20min CD
P&S
stretch/roll
Hills were consistent with distance covered and effort. Didnt feel especially great today but no major issues.
Friday Dec 23, 2016 #
Run 50:00 [3] 10.0 km (5:00 / km)
Easy run in Sudbury with my cousin. Legs a little sore but achilles back to normal.
Thursday Dec 22, 2016 #
Run 30:00 [3] 6.0 km (5:00 / km)
preact, ass class
30mins barefoot run
drills, strides x2, speed ladder, stride
med ball 2kg
stretch/roll
Feeling beat up from yesterday's workout, R calf super tight and had some pain into my achilles which bothered me the entire run + strides. Nearly dropped the med ball on my head after my arms gave out.
30mins barefoot run
drills, strides x2, speed ladder, stride
med ball 2kg
stretch/roll
Feeling beat up from yesterday's workout, R calf super tight and had some pain into my achilles which bothered me the entire run + strides. Nearly dropped the med ball on my head after my arms gave out.
Run 50:00 [3] 10.0 km (5:00 / km)
Squeezed in an easy run between classes. Achilles was still tender but better then this AM
Wednesday Dec 21, 2016 #
Run 1:15:00 [3] 15.0 km (5:00 / km)
Pre-Act
WU Loop (18:30)
Tempo Loop (10:03)
Active WU
200m (36.5)
5 x (50m Excels)
100m Brazillian (2:59) 2mins
1k (3:40) 2mins
100m Brazillian 2mins
1k (3:37) 2mins
100m Brazillian 2mins
15 mins CD
P & S
Stretch/roll
Slippery on the WU & tempo but tempo was in the right effort. 1k's were really rough and was feeling pretty woozy in the last k + brazillian. Worked hard trying to push harder with each on the brazillians and keep focused during the 1km's. Tough workout today.
WU Loop (18:30)
Tempo Loop (10:03)
Active WU
200m (36.5)
5 x (50m Excels)
100m Brazillian (2:59) 2mins
1k (3:40) 2mins
100m Brazillian 2mins
1k (3:37) 2mins
100m Brazillian 2mins
15 mins CD
P & S
Stretch/roll
Slippery on the WU & tempo but tempo was in the right effort. 1k's were really rough and was feeling pretty woozy in the last k + brazillian. Worked hard trying to push harder with each on the brazillians and keep focused during the 1km's. Tough workout today.
Tuesday Dec 20, 2016 #
Pool 45:00 [3] 4.5 km (10:00 / km)
Pre-Act, Ass Class
6 min Swim
3 x (5 x 40s)
DWR to 45mins
Hip-Mob
Med ball 2kg
Drills
Strides x 6 Barefoot
Stretch/Roll
Hip flexors and R calf are really tight which challenged my form on pool drills. Effort builded with each set but was good overall. Felt really pooped after the strides.
6 min Swim
3 x (5 x 40s)
DWR to 45mins
Hip-Mob
Med ball 2kg
Drills
Strides x 6 Barefoot
Stretch/Roll
Hip flexors and R calf are really tight which challenged my form on pool drills. Effort builded with each set but was good overall. Felt really pooped after the strides.
Run 1:10:00 [3] 14.0 km (5:00 / km)
Took advantage of a little extra time after clinical and the milder weather and went for an easy run in the trails with Lynnea. Came across a nice man with a chainsaw which at first was rather frightening until he explained how he was clearing off all the fallen trees. Needless to say a number of tripping hazards have been removed. Also body is still feeling pretty sore and R calf is still really tight.
Monday Dec 19, 2016 #
Run 55:00 [3] 11.0 km (5:00 / km)
preact
15mins WU
2x (4x2mins @ 5k on 1mins) 2mins
17mins CD
P&S stretch,roll
Definitely pushed the first set, was working really hard by the last 2minuter). Second set had more of a controlled and consistent effort but still at top end of Monday effort. Otherwise feeling perma sore, foam rolling is rather torturous.
15mins WU
2x (4x2mins @ 5k on 1mins) 2mins
17mins CD
P&S stretch,roll
Definitely pushed the first set, was working really hard by the last 2minuter). Second set had more of a controlled and consistent effort but still at top end of Monday effort. Otherwise feeling perma sore, foam rolling is rather torturous.
Sunday Dec 18, 2016 #
Run 1:30:00 [3] 18.0 km (5:00 / km)
Pre-Act
Lunges x8
90 min Long Run
30 HOH
Hip-Mob
new strength
Stretch/roll
Woke up feeling pretty achy and sore, like I might be starting a cold. Took awhile to get going, but once sheltered from the wind started warm up and to feel better. Really really sore everywhere by the end though and struggled with the strength stuff.
Lunges x8
90 min Long Run
30 HOH
Hip-Mob
new strength
Stretch/roll
Woke up feeling pretty achy and sore, like I might be starting a cold. Took awhile to get going, but once sheltered from the wind started warm up and to feel better. Really really sore everywhere by the end though and struggled with the strength stuff.