Training Log Archive: KgalloIn the 7 days ending Feb 4, 2017:
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Saturday Feb 4, 2017 #
Run 40:00 [3] 8.5 km (4:42 / km)
preact
15mins WU
active wu
1500m 4:52
15 CD
stretch/roll
Another solid race which played out almost exactly like yesterdays. In #2 of 3 heats, tucked in the group for the first couple laps but knew I had to get out and get moving before it was too late with a little over 600 to go. Treated the last 400 like the bell lap and ran as hard as I could not really knowing if anyone was right behind me. Overall another smart race with room for improvement.
15mins WU
active wu
1500m 4:52
15 CD
stretch/roll
Another solid race which played out almost exactly like yesterdays. In #2 of 3 heats, tucked in the group for the first couple laps but knew I had to get out and get moving before it was too late with a little over 600 to go. Treated the last 400 like the bell lap and ran as hard as I could not really knowing if anyone was right behind me. Overall another smart race with room for improvement.
Run 10:00 [3] 2.0 km (5:00 / km)
Easy AM shakeout before the drive to York.
Friday Feb 3, 2017 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
preact
20 wu
active WU
3k 10:18
20mins outdoor CD
stretch/roll
Great race today, and I feel like I seldom say that. Not sure where it came from as I was still harbouring some soreness. Led the first couple laps and didn't panic as a couple girls took over. Went back and forth with 2 girls through the middle and committed to and broke away in the last 600, finding that extra gear. A couple of slow feeling laps through the middle so still some room for improvement. Overall, best race to date.
20 wu
active WU
3k 10:18
20mins outdoor CD
stretch/roll
Great race today, and I feel like I seldom say that. Not sure where it came from as I was still harbouring some soreness. Led the first couple laps and didn't panic as a couple girls took over. Went back and forth with 2 girls through the middle and committed to and broke away in the last 600, finding that extra gear. A couple of slow feeling laps through the middle so still some room for improvement. Overall, best race to date.
Thursday Feb 2, 2017 #
Run 45:00 [3] 9.0 km (5:00 / km)
off day preact
45mins run
drills, strides x3
hip mob, stretch/roll
Legs really really sore today, especially my quads which is unusual. Soreness didnt really ease up by the end of the run, but feeling ok.
45mins run
drills, strides x3
hip mob, stretch/roll
Legs really really sore today, especially my quads which is unusual. Soreness didnt really ease up by the end of the run, but feeling ok.
Wednesday Feb 1, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
Preact
20min WU,
active WU, 200m (35.4)
50, 40, 30m accels
5 x 800m on 2mins rest,
(2:48, 2:44, 2:46, 2:46, 2:45)
20mins cd
P&S, stretch/roll
Good workout today, 800s were tough on some sore legs but the effort was consistent and just relaxed rather then worry about splits. Opted to try a little longer wu/cd to see if I can shake this stiff legs feeling that's been lingering since the weekend.
20min WU,
active WU, 200m (35.4)
50, 40, 30m accels
5 x 800m on 2mins rest,
(2:48, 2:44, 2:46, 2:46, 2:45)
20mins cd
P&S, stretch/roll
Good workout today, 800s were tough on some sore legs but the effort was consistent and just relaxed rather then worry about splits. Opted to try a little longer wu/cd to see if I can shake this stiff legs feeling that's been lingering since the weekend.
Tuesday Jan 31, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
ass class, off day preact
70 mins run
drills, 6x strides
hib mob
stretch/roll
Legs feeling pretty sore still, but otherwise the run was good.
70 mins run
drills, 6x strides
hib mob
stretch/roll
Legs feeling pretty sore still, but otherwise the run was good.
Monday Jan 30, 2017 #
Run 55:00 [3] 6.0 km (9:10 / km)
45 mins spin class + 6mins run each way to gym
Was invited to try a spin class EARLY this am before my (originally scheduled) shift in the ER.
Still feeling some calf/quad soreness but nice to spin out the legs.
Was invited to try a spin class EARLY this am before my (originally scheduled) shift in the ER.
Still feeling some calf/quad soreness but nice to spin out the legs.
Run 1:00:00 [3] 12.0 km (5:00 / km)
Preact
15min WU
3 x (3 , 2 , 1min hard w 1min jog ) 2mins btwn
18min cd
P&S
stretch/roll
This was really good, consistent effort throughout and movign along well. Legs felt pretty fatigued by the end but able to stumble into cd. R quad was still pretty sore so spent some extra time stretching and rolling.
15min WU
3 x (3 , 2 , 1min hard w 1min jog ) 2mins btwn
18min cd
P&S
stretch/roll
This was really good, consistent effort throughout and movign along well. Legs felt pretty fatigued by the end but able to stumble into cd. R quad was still pretty sore so spent some extra time stretching and rolling.
Sunday Jan 29, 2017 #
Run 1:35:00 [3] 19.0 km (5:00 / km)
preact + lunges
95mins LR
HoH x30
hip mob
stretch,roll
Woke up feeling pretty sore today, but the run was good quality from start to finish. Some pretty big hills along the dirt roads were rough, and legs definitely felt the unplanned for extra 5-6mins at the end. Strength was particularly pathetic today so called it quits and spent extra time stretching and rolling.
95mins LR
HoH x30
hip mob
stretch,roll
Woke up feeling pretty sore today, but the run was good quality from start to finish. Some pretty big hills along the dirt roads were rough, and legs definitely felt the unplanned for extra 5-6mins at the end. Strength was particularly pathetic today so called it quits and spent extra time stretching and rolling.