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Training Log Archive: Kgallo

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Run7 8:02:00 59.9(8:03) 96.4(5:00)
  Total7 8:02:00 59.9(8:03) 96.4(5:00)

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Saturday Nov 18, 2017 #

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

20mins wu
8x3mins on 1mins
20mins cd
strength, stretch/roll

Roads were super slushy so opted mid wu to stick to a main road loop for some decent footing. Intervals were decent, built on effort and speed although didn't feel great.
A little heavy on mileage this week, but worked a bit less then usual and that made a huge difference motivation/energy wise given most of this week was on my own.

Friday Nov 17, 2017 #

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

easy run with a few of the muskoka crew

Thursday Nov 16, 2017 #

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

18mins wu
20mins of 1:45, :15
CD to 60

Early start and long day at the hospital, so this was done in the evening just at the weather was taking a wintery turn. Roads were really slippery so the steady wasnt really consistent in pace. Legs feeling a bit better, Rt achilles soreness persisting but not unbearable

Wednesday Nov 15, 2017 #

Run 1:07:00 [3] 13.4 km (5:00 / km)

off day run
strength, stretch roll

Legs still sore but getting better.

Tuesday Nov 14, 2017 #

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

20mins wu
25mins tempo with 30s-90s surges
20mins cd

AM workout with the muskoka crew. Legs still feel dead from the weekend and probably LR yesterday. Tempo was slow, but just focused on maintaining decent form on the surges.

Monday Nov 13, 2017 #

Run 1:30:00 [3] 18.0 km (5:00 / km)

90mins LR
hip mob

Woke up this AM with crazy soreness, the most I've felt probably in a long time. Lateral lower leg of both legs were the absolute worst, probably from the constant rolling of ankles during the 8k. Needless to say this long run was pretty slow, and I died a little on each hill.

Sunday Nov 12, 2017 #

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

15mins wu
8k race AOs
15mins cd
stretch/roll @home

Ok'ish racing, footing was a bit of a disaster. Felt pretty sluggish overall, dragged along a group of girls for 6k or so before they broke away. Race itself was slow, but my body felt destroyed by the end.

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

Easy 20mins shakeout post hospital shift
Achilles a bit sore but overall legs felt much better after shakeout

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