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Training Log Archive: Kgallo

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Run6 6:40:00 49.71(8:03) 80.0(5:00)
  Swim1 40:00 2.49(16:06) 4.0(10:00)
  Pool1 30:00 1.86(16:06) 3.0(10:00)
  Total6 7:50:00 54.06(8:42) 87.0(5:24)

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Saturday Nov 11, 2017 #

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

50mins run to race course, 1x2k loop and back home
a couple strides
stretch/roll

on call and worked 21 of the last 36hours with about 4 hours of napping this morning so wasn't exactly motivated to run. Ran straight from the hospital to the course to pick up my number, did the loop, a couple strides then ran home.

Thursday Nov 9, 2017 #

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

preact
20 wu
25 tempo
15 cd

with the muskoka crew this AM, tempo definitely progressed in pace and was working hard near the end.

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

evening pool run, achilles a wee bit sore

Wednesday Nov 8, 2017 #

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

preact
accidental 80mins
stretch/roll

not too sore from yesterday thankfully, achilles a bit bothersome but at baseline
found out a section of the usual trail i run gets closed off for the winter... extended my run quite a bit more than planned

Tuesday Nov 7, 2017 #

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

18mins WU
drills
4x (3x400m trail repeats hard on 1-1:30mins easy run) 2:30ish btwn
15 cd
stretch
P&S

Early AM with the muskoka run group. Was going to bail on this workout since i wasn't sure if it was a good idea/not exactly typical xc w/o. after 1 set being of dragged along by some of the master's men's team at the fastest i've ran anything in months, decided to stick to their w/o and enjoy. lactic and tired by the end

Monday Nov 6, 2017 #

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

AM swim

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

65mins trail run in btwn afternoon and evening clinics
quick stretch

Sunday Nov 5, 2017 #

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

preact
long run
drills, hip mob
strength, stretch, roll

Finished at the hospital at a reasonable time today. Legs were shuffling after about 50mins of decent running. better quality at the end. Rt hammy and calf were really tight

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