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Training Log Archive: Kgallo

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Run7 7:08:00 53.81(7:57) 86.6(4:57)
  Total7 7:08:00 53.81(7:57) 86.6(4:57)

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Saturday Dec 9, 2017 #

Run 1:13:00 [3] 14.6 km (5:00 / km)

21mins wu
10 mins active wu/drills
3x7mins of tempo along rolling hills, 2mins ish between
21 mins cd
strength/stretch/roll

Friday Dec 8, 2017 #

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

Thursday Dec 7, 2017 #

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

20 wu
10 tempo
2mins easy
5ish mins of drills
10x 1 mins hard, 1 easy
10 tempo
18mins cd

Started outside, switched to treadmill after drills since nothing was ploughed.

Wednesday Dec 6, 2017 #

Run 1:08:00 [3] 13.6 km (5:00 / km)

Tuesday Dec 5, 2017 #

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

preact
20mins wu
25mins tempo w surges
cd to 60

Monday Dec 4, 2017 #

Run 1:12:00 [3] 14.4 km (5:00 / km)

Sunday Dec 3, 2017 #

Run 50:00 [3] 11.0 km (4:33 / km)

15mins wu
5k
15mins cd
stretch

Local community fundraiser 5k with a couple staff from the hospital.
Had every intention to easy run, but was feeling pretty good so pushed the effort. A couple rolling hills but was moving surprisingly well and controlled at 3:50-3:52/km. Legs were hurting but effort was more wednesday like and felt strong overall.

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