Training Log Archive: KgalloIn the 7 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
Run 1:05:00 [3] 13.0 km (5:00 / km)
Preact
15min WU
active WU
5 x 90s uphill hard, jog down
4 x 15s sprint uphill jog down
20min cd
P&S, stretch
Good set of hills today, legs were burning by the second hill. Sprint hills felt really strong.
15min WU
active WU
5 x 90s uphill hard, jog down
4 x 15s sprint uphill jog down
20min cd
P&S, stretch
Good set of hills today, legs were burning by the second hill. Sprint hills felt really strong.
Friday Dec 30, 2016 #
Run 30:00 [3] 6.0 km (5:00 / km)
Easy run.
Thursday Dec 29, 2016 #
Run 30:00 [3] 6.0 km (5:00 / km)
Easy morning run. Feeling pretty beat up from yesterday's track session.
Run 1:00:00 [3] 12.0 km (5:00 / km)
off day preact
60 mins run
drills, strides x3
hip mob, stretch
Feeling a bit better then this morning.
60 mins run
drills, strides x3
hip mob, stretch
Feeling a bit better then this morning.
Wednesday Dec 28, 2016 #
Run 1:15:00 [3] 15.0 km (5:00 / km)
Preact
15min WU
10min @ Tempo
active WU, 5 x 50m accels with lap walk
2 x 500m with 100m jog
2min rest
Brazilian 200m
2 x 500m
Brazilian
2 x 500m
15min cd
P&S, stretch/roll
Distances and times were a little off due to the track not really an exact 200m and more or less a rectangle, 500s were more or less 600s. Solid effort throughout, legs felt lactic/heavy by the second set of 500s. IT band was sore from the tight turns.
15min WU
10min @ Tempo
active WU, 5 x 50m accels with lap walk
2 x 500m with 100m jog
2min rest
Brazilian 200m
2 x 500m
Brazilian
2 x 500m
15min cd
P&S, stretch/roll
Distances and times were a little off due to the track not really an exact 200m and more or less a rectangle, 500s were more or less 600s. Solid effort throughout, legs felt lactic/heavy by the second set of 500s. IT band was sore from the tight turns.
Tuesday Dec 27, 2016 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
preact
60mins run,
drills, strides x3
strength X
stretch/roll
Crappy quality run today since the roads have all turned into skating rinks. Found a decent section for strides.
60mins run,
drills, strides x3
strength X
stretch/roll
Crappy quality run today since the roads have all turned into skating rinks. Found a decent section for strides.
Run 25:00 [3] 5.0 km (5:00 / km)
Easy PM run with an old training partner. Still pretty icy out.
Monday Dec 26, 2016 #
Run 1:40:00 [3] 20.0 km (5:00 / km)
preact, lunges x8
long run
P&S, stretch/roll
Good long run, a little on the slower side since we ran through a couple kms of unplowed sidewalk. Legs were pretty dead by the end.
long run
P&S, stretch/roll
Good long run, a little on the slower side since we ran through a couple kms of unplowed sidewalk. Legs were pretty dead by the end.