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Training Log Archive: Kgallo

In the 7 days ending Sep 2:

activity # timemileskm+m
  Run7 7:40:00 57.17(8:03) 92.0(5:00)
  Bike4 2:20:00 8.7(16:06) 14.0(10:00)
  Total7 10:00:00 65.87(9:07) 106.0(5:40)

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Saturday Sep 2 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

prehab
20mins wu
20 tempo
20 cd
strength
stretch/roll

Joined the local group for some hilly tempo work. Didn't feel great but stuck it out. Achilles still a bit sore from the last couple days.

Bike 55:00 [3] 5.5 km (10:00 / km)

Hilly bike in and around Bracebridge this afternoon. Some good work put in on a number of climbs.

Friday Sep 1 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

prehab
60mins run
strength
stretch/roll

Good quality trail run, although R achilles still feeling a bit iffy.

Bike 40:00 [3] 4.0 km (10:00 / km)

Supplemented today's run with some time on the spin bike.

Thursday Aug 31 #

Run 50:00 [3] 10.0 km (5:00 / km)

prehab
45mins run
strength
stretch

Achilles not feeling the greatest today so kept it on the shorter side.

Wednesday Aug 30 #

Run 55:00 [3] 11.0 km (5:00 / km)

prehab
55mins trail run
hip mob, drills
strength/stretch

Good PM run, legs a bit tired and achilles a bit sore but good quality.

Bike 25:00 [3] 2.5 km (10:00 / km)

Hard bike to/from the trail run.

Run 20:00 [3] 4.0 km (5:00 / km)

prehab
easy early AM run
stretch/roll

Tuesday Aug 29 #

Run 1:15:00 [3] 15.0 km (5:00 / km)

prehab
75mins run
strength/stretch

Great 75mins run loop on gravel road. Little to no pain and movnig well.

Monday Aug 28 #

Run 1:00:00 [3] 12.0 km (5:00 / km)

prehab
60 mins run
stretch/roll/ice

R achilles was pretty sore today, even out on the trails. tried to do some tempo'ish effort but overall was pretty crummy quality. Also split my shoe in half in the last km...

Bike 20:00 [3] 2.0 km (10:00 / km)

An attempted bike - got a flat 20mins in so that killed that idea pretty quickly.

Sunday Aug 27 #

Run 1:20:00 [3] 16.0 km (5:00 / km)

prehab
80mins LR
hip mob, basic strength, stretch

Visiting family in Toronto, so this was unfortunately done mostly on pavement. Overall good run, could have gone longer but I wanted to be able to walk come monday.

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