Training Log Archive: KgalloIn the 7 days ending Feb 18, 2017:
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Saturday Feb 18, 2017 #
Run 1:05:00 [3] 13.0 km (5:00 / km)
Preact
17min WU
active WU, 200m (36.7)
2000m (7:04)
8mins jog
5 x 200m on 1mins
(33.5, 34.3, 33.9, 34.5, 33.9)
15min cd
P&S, stretch/roll
This was decent given I sat in a car for 11hrs today. Effort was there, although 2k was a little unfocused between dodging soccer balls and people. 200s felt tough but strong
17min WU
active WU, 200m (36.7)
2000m (7:04)
8mins jog
5 x 200m on 1mins
(33.5, 34.3, 33.9, 34.5, 33.9)
15min cd
P&S, stretch/roll
This was decent given I sat in a car for 11hrs today. Effort was there, although 2k was a little unfocused between dodging soccer balls and people. 200s felt tough but strong
Friday Feb 17, 2017 #
Run 50:00 [3] 10.0 km (5:00 / km)
Last day of placement. It was so nice outside that I ended going for a little longer then usual on Friday, but felt easy the entire time.
Stretch/roll
Stretch/roll
Thursday Feb 16, 2017 #
Run 1:15:00 [3] 15.0 km (5:00 / km)
ass class, preact
75 run
drills, strides x3
hip mob, stretch/roll
First 20 mins were pretty rough, just felt like crap and my achilles were really bothering me. started heading back home, but another 10mins in and I felt fine. 75 was probably pushing it, but was still feeling ok by the end.
75 run
drills, strides x3
hip mob, stretch/roll
First 20 mins were pretty rough, just felt like crap and my achilles were really bothering me. started heading back home, but another 10mins in and I felt fine. 75 was probably pushing it, but was still feeling ok by the end.
Wednesday Feb 15, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
Preact
20min WU
active WU, 200m (35.2)
50, 40, 30m accels
4 x (2 x 600m w 200m jog) with 2min btwn
Set 1 (2:01, 2:03)
Set 2 (2:04, 2:07)
Set 3 (2:08, 2:04)
Set 4 (2:05, 2:04)
15min cd
P&S, stretch/roll
Started out with a quick first set and really paid for it by set #3. Definitely the toughest workout I've had yet, especially trying to roll into a 200m recovery as close to 65s as possible.
20min WU
active WU, 200m (35.2)
50, 40, 30m accels
4 x (2 x 600m w 200m jog) with 2min btwn
Set 1 (2:01, 2:03)
Set 2 (2:04, 2:07)
Set 3 (2:08, 2:04)
Set 4 (2:05, 2:04)
15min cd
P&S, stretch/roll
Started out with a quick first set and really paid for it by set #3. Definitely the toughest workout I've had yet, especially trying to roll into a 200m recovery as close to 65s as possible.
Run 15:00 [3] 3.0 km (5:00 / km)
Finished at the hospital a bit early tonight, so felt up for a bit of a shakeout.
Tuesday Feb 14, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
ass class, off day preact
70mins run
drills, strides
hip mob, stretch/roll
Little bit sluggish on this morning's run. Legs felt heavy and both achilles were sore by the end but nothing too unusual.
70mins run
drills, strides
hip mob, stretch/roll
Little bit sluggish on this morning's run. Legs felt heavy and both achilles were sore by the end but nothing too unusual.
Water run 55:00 [3] 5.5 km (10:00 / km)
15mins swim
40 mins DWR
Deep end was only available. Pretty tired by the end.
40 mins DWR
Deep end was only available. Pretty tired by the end.
Monday Feb 13, 2017 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
preact
18min WU
5 x 4min @ Tempo with 1min
cd to an hour
P&S, stretch/roll
Glad I opted for doing this post clinic in the evening, since it otherwise wouldve been rushed. Great set of tempos, each one felt stronger then the last and really built the effort to just be able to roll into cd. Was limited to a mile;ish stretch of well lit road which was pretty flat.
18min WU
5 x 4min @ Tempo with 1min
cd to an hour
P&S, stretch/roll
Glad I opted for doing this post clinic in the evening, since it otherwise wouldve been rushed. Great set of tempos, each one felt stronger then the last and really built the effort to just be able to roll into cd. Was limited to a mile;ish stretch of well lit road which was pretty flat.
Run 20:00 [3] 4.0 km (5:00 / km)
Was initially going to do my workout before clinic, in case I had another really late day; but 10mins in felt awful, and turned around and opted to take this as a morning shakeout/shuffle.
Sunday Feb 12, 2017 #
Run 1:15:00 [3] 15.0 km (5:00 / km)
off day preact, lunges
75mins LR
30 HoH
hip mob, stretch
Bit of a struggle of a long run this AM due to soreness and some shin splints that started last night after my drive from Windsor to London. Luckily had the company of an old training partner to drag me along for long run.
75mins LR
30 HoH
hip mob, stretch
Bit of a struggle of a long run this AM due to soreness and some shin splints that started last night after my drive from Windsor to London. Luckily had the company of an old training partner to drag me along for long run.