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Training Log Archive: Kgallo

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Run7 7:40:00 57.17(8:03) 92.0(5:00)
  Bike1 25:00 1.55(16:06) 2.5(10:00)
  Total7 8:05:00 58.72(8:16) 94.5(5:08)

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Saturday Sep 9, 2017 #

Run 1:05:00 [3] 13.0 km (5:00 / km)

prehab
20mins wu
5mins tempos x2, 1mins btwn
strong effort running/cd to 65
P&S, stretch/roll

Achilles was really really sore and stiff today. Eased up a bit during the extended wu, tried to do some active-like stuff but was awful during the tempo effort. So ran hard-ish essentially as much as possible without sacrificng form/doing any kind of weird hobble runnnig.

Friday Sep 8, 2017 #

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

Easy bike to/from the trails for todays run

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

prehab
55mins run in the trails
stregnth, stretch/roll

Achilles a bit sore from yesterdays w/o but overall decent run

Thursday Sep 7, 2017 #

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

preact
20mins wu
drills, strides
1-2-3-4-4-3-2-1 mins interval at race effort
2mins at off day run pace btwn each
cd to 75mins
P&S, stretch/roll

EARLY morning w/o with the local club in huntsville. definitely went out too hard as i struggled to keep consistent in the second 4mins and 3mins. no achilles issues today.

Wednesday Sep 6, 2017 #

Run 40:00 [3] 8.0 km (5:00 / km)

prehab
easy 40mins run before fam med clinic
quick stretch/roll

Achilles a little stiff in first 5mins

Tuesday Sep 5, 2017 #

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

ankle prehab
easy AM shakeout before clinic

achilles a bit stiff this AM

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

preact
15mins wu
4x5mins at tempo on 1mins
cd to 50mins
P&S
stretch/roll

Wasn't feeling particularly great today after being on my feet in the OR all day so tempos felt quite slow. minimal achilles pain though.

Monday Sep 4, 2017 #

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

prehab
75mins run
strength,
stretch/roll

Good run overall, felt like I was moving well in the middle of the run but started to get a sore achilles in the last 10ish.

Sunday Sep 3, 2017 #

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

prehab
80mins LR
drills, hip mob
stretch

Joined up with the local crew for long run in some very muddy trails. Legs felt pretty heavy and tired from yesterday and achilles was sore/a bit achy which stayed relatively the same for the duration of the run. Made sure to get some good ankle mobility and strength work done before and afterwards.

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