Training Log Archive: KgalloIn the 7 days ending Jan 28, 2017:
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Saturday Jan 28, 2017 #
Run 55:00 [3] 12.0 km (4:35 / km)
preact
15 wu + 1/2 of active WU
track delay
5mins indoor wu, active wu
3k 10:48
10 mins indoor CD
10mins outdoor CD
stretch/roll
Weird start to the day, started wu the usual 55mins beforehand, came back in to find out they were 20, then 40 then 60mins behind schedule. Then they split the 10 person 3k into two heats, got the heats mixed up and put the faster heat first. Anyways, started running with the two girls seeded around my time, it was feeling pedestrian after the first ~1200, so left them and ran in no man's land for a faster 2nd k, and then faster 3rd k. Really only started hurting with 3-4 laps to go at which point I knew it was too late. Tough go without any clocks to watch or splits but glad to at least feel way better/stronger then 2 weeks ago.
15 wu + 1/2 of active WU
track delay
5mins indoor wu, active wu
3k 10:48
10 mins indoor CD
10mins outdoor CD
stretch/roll
Weird start to the day, started wu the usual 55mins beforehand, came back in to find out they were 20, then 40 then 60mins behind schedule. Then they split the 10 person 3k into two heats, got the heats mixed up and put the faster heat first. Anyways, started running with the two girls seeded around my time, it was feeling pedestrian after the first ~1200, so left them and ran in no man's land for a faster 2nd k, and then faster 3rd k. Really only started hurting with 3-4 laps to go at which point I knew it was too late. Tough go without any clocks to watch or splits but glad to at least feel way better/stronger then 2 weeks ago.
Run 35:00 [3] 7.5 km (4:40 / km)
preact
15mins WU
shortened version of active wu
1500m 5:00
15 CD indoors
stretch/roll
Legs were a little stiff, but otherwise was feeling pretty good. Still had a couple delays which really dragged my wu out longer. Was put in the slower heat as the last person and was still putting my hip number on as the gun went off. Got majorly boxed in for a slow first 500m which felt like my 3k pace, then finally escaped and ran my own 1k. Overall an interesting and highly disorganized day, happy to have raced after a long week of training alone and lots to improve upon for next weekend.
15mins WU
shortened version of active wu
1500m 5:00
15 CD indoors
stretch/roll
Legs were a little stiff, but otherwise was feeling pretty good. Still had a couple delays which really dragged my wu out longer. Was put in the slower heat as the last person and was still putting my hip number on as the gun went off. Got majorly boxed in for a slow first 500m which felt like my 3k pace, then finally escaped and ran my own 1k. Overall an interesting and highly disorganized day, happy to have raced after a long week of training alone and lots to improve upon for next weekend.
Friday Jan 27, 2017 #
Run 25:00 [3] 5.0 km (5:00 / km)
Easy shakeout
Stretch/roll
Feeling overall pretty good, calves a bit tight.
Stretch/roll
Feeling overall pretty good, calves a bit tight.
Thursday Jan 26, 2017 #
Run 50:00 [3] 10.0 km (5:00 / km)
off day preact
50mins run
stretch/roll
AM run before clinic, legs felt a little stiff/sore from yesterday but otherwise feeling pretty good. Still a little wheezy & coughing from my cold which I'm hoping finally resolves in another week or so.
50mins run
stretch/roll
AM run before clinic, legs felt a little stiff/sore from yesterday but otherwise feeling pretty good. Still a little wheezy & coughing from my cold which I'm hoping finally resolves in another week or so.
Run 27:00 [3] 5.4 km (5:00 / km)
27mins run
drills, strides x3
hip mob
stretch/roll
Easy PM run post clinic. No major complaints.
drills, strides x3
hip mob
stretch/roll
Easy PM run post clinic. No major complaints.
Wednesday Jan 25, 2017 #
Run 1:10:00 [3] 14.5 km (4:50 / km)
Preact
17min WU
5min @ Tempo
active WU, 200 (38.1)
50, 40, 30m accels,
1500m (5:16)
5min jog
3 x (3 x 300m with 100m jog) 200m jog btwn
(56,59,60)
(60, 60, 59)
(59, 59, 57)
15min cd
P&S, stretch/roll
On one hand, the track at the military base is legitimately 200m and there's no weird corner/straights ratio. On the other, the surface is essentially concrete with non-slip paint. Felt pretty sluggish on WU, and tempo felt hard. Focused on just relaxing and taking it one lap at a time and then one 300 at a time. Effort was high, and each part felt pretty tough but I think I got a lot out of it. Still trying to settle in and figure out some scheduling, so I'm optimistic next week will 'feel' a lot better once I get used to everything.
17min WU
5min @ Tempo
active WU, 200 (38.1)
50, 40, 30m accels,
1500m (5:16)
5min jog
3 x (3 x 300m with 100m jog) 200m jog btwn
(56,59,60)
(60, 60, 59)
(59, 59, 57)
15min cd
P&S, stretch/roll
On one hand, the track at the military base is legitimately 200m and there's no weird corner/straights ratio. On the other, the surface is essentially concrete with non-slip paint. Felt pretty sluggish on WU, and tempo felt hard. Focused on just relaxing and taking it one lap at a time and then one 300 at a time. Effort was high, and each part felt pretty tough but I think I got a lot out of it. Still trying to settle in and figure out some scheduling, so I'm optimistic next week will 'feel' a lot better once I get used to everything.
Tuesday Jan 24, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
off day preact, ass class
70 mins run
drills, 6x strides
hib mob
stretch/roll
Later start to clinic, so had time to get this done in the AM. Legs felt tired/heavy but overall feeling pretty good.
70 mins run
drills, 6x strides
hib mob
stretch/roll
Later start to clinic, so had time to get this done in the AM. Legs felt tired/heavy but overall feeling pretty good.
Water run 50:00 [3] 5.0 km (10:00 / km)
50 DWR
med ball 4kg
stretch/roll
Went to check out the track that was ~15mins drive from me to see if it could work for Wednesdays. There was a rec swim so jumped in for some DWR. Shallow end was too busy with kids so opted to just stick the the deep end. The track has a full gym set up as well, so did med ball while I was there anyway. Also found out there is no med ball less then 4kg... so looks like I'm increasing.
med ball 4kg
stretch/roll
Went to check out the track that was ~15mins drive from me to see if it could work for Wednesdays. There was a rec swim so jumped in for some DWR. Shallow end was too busy with kids so opted to just stick the the deep end. The track has a full gym set up as well, so did med ball while I was there anyway. Also found out there is no med ball less then 4kg... so looks like I'm increasing.
Monday Jan 23, 2017 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
Preact
15min WU
3 x (5min @ Tempo, 2min @ cross race effort, 1min hard) with 2min jog btwn 15min cd
P&S, stretch/roll
This was really good from start to finish. Effort builded with each interval and was consistent across sets. Last minute was really tough, but was still able to go right into CD. This was post clinic and really dark out, so zig zagged through a couple neighbourhoods on what was mostly pavement.
15min WU
3 x (5min @ Tempo, 2min @ cross race effort, 1min hard) with 2min jog btwn 15min cd
P&S, stretch/roll
This was really good from start to finish. Effort builded with each interval and was consistent across sets. Last minute was really tough, but was still able to go right into CD. This was post clinic and really dark out, so zig zagged through a couple neighbourhoods on what was mostly pavement.
Run 27:00 [3] 5.4 km (5:00 / km)
AM run before clinic.
Sunday Jan 22, 2017 #
Run 1:30:00 [3] 18.0 km (5:00 / km)
Pre-Act
Lunges x8
90 min Long Run
30 HOH
Hip-Mob
basic strength
Stretch/roll
Great (but very early) long run in Sudbury with some old teammates. R achilles a little sore but otherwise felt recovered.
Lunges x8
90 min Long Run
30 HOH
Hip-Mob
basic strength
Stretch/roll
Great (but very early) long run in Sudbury with some old teammates. R achilles a little sore but otherwise felt recovered.