Training Log Archive: KgalloIn the 7 days ending Aug 12, 2017:
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Saturday Aug 12, 2017 #
Run 50:00 [3] 10.0 km (5:00 / km)
prehab
50mins run
P&S, stretch
Ran a nice 12k return trail out to Eva Lake in Revelstoke mt. The start/finish 1km was pretty steep and rocky and not run'able but the rest was a good mix of rolling hills in the mountain. Achilles was a bit sore.
50mins run
P&S, stretch
Ran a nice 12k return trail out to Eva Lake in Revelstoke mt. The start/finish 1km was pretty steep and rocky and not run'able but the rest was a good mix of rolling hills in the mountain. Achilles was a bit sore.
Bike 1:20:00 [3] 8.0 km (10:00 / km)
80 mins bike around Kelowna and up and around Knox mountain.
Originally was just going for an easy spin around the city, but got to the base of the mountain and decided to bike to the top and around the trails overlooking the city. Legs are permanently sore at this point, but R achilles and hip are feeling consistently better/less sore with the increase in biking.
Originally was just going for an easy spin around the city, but got to the base of the mountain and decided to bike to the top and around the trails overlooking the city. Legs are permanently sore at this point, but R achilles and hip are feeling consistently better/less sore with the increase in biking.
Friday Aug 11, 2017 #
Run 1:00:00 [3] 12.0 km (5:00 / km)
AM prehab
60mins
PM stretch
60mins of straight uphill running up one of the steepest trails in Glacier National Park. No achilles/hip pain and the effort felt like I was racing for the entire hour. Opted to walk down since legs felt absolutely destroyed at the top of the mountain.
60mins
PM stretch
60mins of straight uphill running up one of the steepest trails in Glacier National Park. No achilles/hip pain and the effort felt like I was racing for the entire hour. Opted to walk down since legs felt absolutely destroyed at the top of the mountain.
Bike 1:00:00 [3] 6.0 km (10:00 / km)
1 hr mountain bike up and around Revelstoke mountain trails.
Feeling pretty tired and hip was a bit sore by the end but nothing major.
Feeling pretty tired and hip was a bit sore by the end but nothing major.
Thursday Aug 10, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
prehab
70mins
stretch, glacier lake ice bath
14k trail run from Tea house-tea house in Lake Louise. Really hilly, so the run was pretty slow with a couple water breaks. No pain though and legs felt pretty good.
70mins
stretch, glacier lake ice bath
14k trail run from Tea house-tea house in Lake Louise. Really hilly, so the run was pretty slow with a couple water breaks. No pain though and legs felt pretty good.
Wednesday Aug 9, 2017 #
Run 1:15:00 [3] 15.0 km (5:00 / km)
AM prehab exercises
80mins (broken in ~20mins chunks along the hikes)
PM stretch
Non traditional running day. Did about 5.5hrs of moderate-difficult hikes in and around Banff running the sections with decent footing on the switchbacks and opting for a power hike up the vertical ascents. HR definitely stayed high though and my legs felt like jello by the end of the day. No hip/achilles issues.
80mins (broken in ~20mins chunks along the hikes)
PM stretch
Non traditional running day. Did about 5.5hrs of moderate-difficult hikes in and around Banff running the sections with decent footing on the switchbacks and opting for a power hike up the vertical ascents. HR definitely stayed high though and my legs felt like jello by the end of the day. No hip/achilles issues.
Bike 30:00 [3] 3.0 km (10:00 / km)
Easy spin down the mountain into town with a decent 6k climb back up. Actually felt pretty good with no pain, just some normal soreness
Tuesday Aug 8, 2017 #
Bike 1:35:00 [3] 9.5 km (10:00 / km)
Another decent mountain bike, this time around the hills of Fish Creek Provincial Park. Legs feeling heavy from yesterday, but achilles/hip not bothering me at all.
Run 10:00 [3] 2.0 km (5:00 / km)
prehab
10mins
quick stretch
Easy shakeout in Canmore. Was hoping to go for a bit longer but the longer trails were all closed due to grizzlies so opted for a quick loop around the lake.
10mins
quick stretch
Easy shakeout in Canmore. Was hoping to go for a bit longer but the longer trails were all closed due to grizzlies so opted for a quick loop around the lake.
Monday Aug 7, 2017 #
Run 50:00 [3] 10.0 km (5:00 / km)
Preact
50mins run
P&S, stretch
Easy run along the river in Calgary, legs felt heavy from all the mt biking, but achilles was minimally sore.
50mins run
P&S, stretch
Easy run along the river in Calgary, legs felt heavy from all the mt biking, but achilles was minimally sore.
Bike 1:35:00 [3] 9.5 km (10:00 / km)
Nice long mt bike up and around the hills at Nose Hill park in Calgary, then around the trails near the university.
Sunday Aug 6, 2017 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
preact
70mins run
stretch
Easy uphill run on a dirt rd in Drumheller, AB. Felt good, minimal achilles/hip pain.
70mins run
stretch
Easy uphill run on a dirt rd in Drumheller, AB. Felt good, minimal achilles/hip pain.
Bike 20:00 [3] 2.0 km (10:00 / km)
Hilly mountain bike around Dinosaur provincial park. Felt good to spin the legs after sitting in the car for a while.