Training Log Archive: KgalloIn the 7 days ending Apr 14, 2018:
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Saturday Apr 14, 2018 #
Run 56:00 [3] 11.2 km (5:00 / km)
preact
15 wu
3x 1mins on 1 off
2mins
10 tempo
2mins
3x 1mins on 1 off
15 cd
Good workout, legs feeling the increase in mileage and workouts this week.
15 wu
3x 1mins on 1 off
2mins
10 tempo
2mins
3x 1mins on 1 off
15 cd
Good workout, legs feeling the increase in mileage and workouts this week.
Friday Apr 13, 2018 #
Pool 50:00 [3] 5.0 km (10:00 / km)
Morning pool run with Maria
Run 35:00 [3] 7.0 km (5:00 / km)
Easy afternoon run
Thursday Apr 12, 2018 #
Run 50:00 [3] 7.0 km (7:09 / km)
PreAct, roll
20min run, 15min + 15mins bike
Hip mobility, drills,
2 stride, speed ladder, stride
P&S
Stretch, roll
20min run, 15min + 15mins bike
Hip mobility, drills,
2 stride, speed ladder, stride
P&S
Stretch, roll
Run 1:00:00 [3] 12.0 km (5:00 / km)
Easy afternoon run
Wednesday Apr 11, 2018 #
Run 1:20:00 [3] 16.0 km (5:00 / km)
preact + drive to gratton
15mins wu
full active
5x1 mile (1+1, 1+1, 1) on 1' (6:29, 6:00, 6:17, 5:58, 6:22)
3' between sets
15mins cd
hip mob
hurdle drills
P&S, stretch/roll
Good workout, surprising myself with consistent, progressive effort. First 2 miles felt easy & controlled, then everything progressively got harder. Très sore with the reintro of all the added drills and such.
15mins wu
full active
5x1 mile (1+1, 1+1, 1) on 1' (6:29, 6:00, 6:17, 5:58, 6:22)
3' between sets
15mins cd
hip mob
hurdle drills
P&S, stretch/roll
Good workout, surprising myself with consistent, progressive effort. First 2 miles felt easy & controlled, then everything progressively got harder. Très sore with the reintro of all the added drills and such.
Tuesday Apr 10, 2018 #
Pool 45:00 [3] 4.5 km (10:00 / km)
Preact
Spike ball
6mins swimming
Drills
2 x (4 x 90s) with 30s between reps & 45s between sets w HOH for 15s 2nd set
12' DWR
Hip mobility, Drills
2 x strides
Speed ladder
1 x stride
hurdle
Stretch, Roll
Spike ball
6mins swimming
Drills
2 x (4 x 90s) with 30s between reps & 45s between sets w HOH for 15s 2nd set
12' DWR
Hip mobility, Drills
2 x strides
Speed ladder
1 x stride
hurdle
Stretch, Roll
Run 55:00 [3] 11.0 km (5:00 / km)
easy run
Monday Apr 9, 2018 #
Run 56:00 [3] 11.2 km (5:00 / km)
Preact
15 WU
15 tempo with 3’ recovery
8min tempo
15 CD
Hip mobility
P&S
Stretch
Roll
Good workout back, consistent and building through tempos.
15 WU
15 tempo with 3’ recovery
8min tempo
15 CD
Hip mobility
P&S
Stretch
Roll
Good workout back, consistent and building through tempos.
Sunday Apr 8, 2018 #
Run 25:00 [3] 5.0 km (5:00 / km)
easy AM shakeout in SSM
Run 1:05:00 [3] 13.0 km (5:00 / km)
Easy run evening post drive to TBay
stretch/roll
stretch/roll