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Training Log Archive: Kgallo

In the 7 days ending Sep 16:

activity # timemileskm+m
  Run7 7:37:00 56.79(8:03) 91.4(5:00)
  Bike2 1:30:00 5.59(16:06) 9.0(10:00)
  Pool1 40:00 2.49(16:06) 4.0(10:00)
  Total7 9:47:00 64.87(9:03) 104.4(5:37)

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Saturday Sep 16 #

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

prehab
20mins wu
2x(5x2mins 5k pace) on 1mins, 2mins btwn sets
cd to home/75mins
stretch/roll

Evening w/o after a 12hr day in internal medicine. W/u a bit long to avoid a skunk that was wandering back and forth along the road I was originally going to take. Focused on running my best in each 2mins although definitely built into the effort. R Achilles had some twinge pains in the last 2 intervals and sore after the cd. Overall good effort.
Mileage a bit too aggressive this week so I'll be more conscious of it going into next week . more focus on the workouts and less on mileage.

Friday Sep 15 #

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

prehab
65mins run
stretch/roll

Effort was pretty high for an off day run, but wasnt moving particularly fast. Achilles bothered me a bit.

Thursday Sep 14 #

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

prehab
15mins
4x6mins at tempo on 1mins
extended cd with high school xc team; 38mins
stretch/roll

Effort was there, but moving sluggish today. Quality wasn't my best, even while trying to remain engaged. Extended CD was nice and slow but achilles was a bit achy by the end.

Wednesday Sep 13 #

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

prehab
55mins run
stretch/roll

Really long day at the hospital - achilles was already sore and stiff so opted for just a run today in the trails. It was ok, nothing special. Spent more time stretching/rolling.

Tuesday Sep 12 #

Bike 1:00:00 [3] 6.0 km (10:00 / km)

AM spin class before ER shift
Put in some good work while giving the achilles a break

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

prehab
55mins run
P&S
stretch/roll

Good paced evening run after a crazy ER shift. Slight twinge in the R achilles but nothing major.

Monday Sep 11 #

Run 37:00 [3] 7.4 km (5:00 / km)

prehab
37ish mins run
Stretch

Originally thought to be a 5k loop... more like a 8.5k loop, this was supposed to be a lunchtime shakeout. A bit of achilles discomfort throughout, but nothing like Sat.

Run 1:10:00 [3] 14.0 km (5:00 / km)

prehab
16mins wu
drills, 60m strides x5
25mins continuous tempo + hill surges on grass
5mins rec
7x150m strides
17mins cd
stretch/roll

Was able to make it out to help coach/train with the HS xc team. W/O was 8x "hills" more or less long drawn out inclines, surging up the hill, easy down, then easy up and surging down - i.e. alternating effort. ran as a continuous effort + 1x 4mins real hill at the end. Effort was in and above tempo for me most of the w/o. By the time we got into the fast strides at the end, my legs were pretty shot so I know I put in some decent work.
The head coaches happen to be one of my ER and IM preceptors - who later both commented that I need to fix my twisting arms. Alas, the struggle continues.


Sunday Sep 10 #

Run 25:00 [3] 5.0 km (5:00 / km)

prehab
25mins run in the trails
straight to bike

R achilles still painful, so opted to X-train which was 100% pain free

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

10 easy DWR
20 mins hard DWR
10 easy

Had 40mins left of pool time so utilized that to change things up.

Bike 30:00 [3] 3.0 km (10:00 / km)

Mix of easy/tempo effort on the bike post pool run.
Pain free on the R achilles

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