Training Log Archive: Kgallo

In the 7 days ending Jan 20, 2018:

activity

time

miles

Run

6:56:00

53.07

(7:50)

85.4

(4:52)

Bike

40:00

2.49

(16:06)

4.0

(10:00)

Total

7:36:00

55.55

(8:13)

89.4

(5:06)

1:27

0:00

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

20mins wu
10mins tempo
active wu
5,4 mins hard 2 mins easy
3,2,1 mins hard 1 mins easy
cd to 75mins/home
stretch

Run 24:00 [3] 4.8 km (5:00 / km)

Run 1:03:00 [3] 12.6 km (5:00 / km)

easy PM run after clinic
stretch

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

short early am run before 17hr shift

Run 1:01:00 [3] 13.0 km (4:42 / km)

Early am w/o
20mins wu
5k progression in effort
cd back to hospital
stretch

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

early AM spin

Run 1:25:00 [3] 17.0 km (5:00 / km)

long recovery run
strength/stretch

Run 1:08:00 [3] 15.0 km (4:32 / km)

15k long run w Muskoka crew
much faster pace, lots of rolling hills
legs officially dead
stretch/roll/nap