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Training Log Archive: Kgallo

In the 7 days ending Apr 21:

activity # timemileskm+m
  Run6 7:51:00 56.67(8:19) 91.2(5:10)
  Total6 7:51:00 56.67(8:19) 91.2(5:10)

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Saturday Apr 21 #

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

Pre-Act
20 min WU
Active WU
3 x (6 Hills @ Italian Hall) 2 mins between sets. (10:09, 10:31, 10:45)
24 min CD
Hip-Mob
Hurdle H
P & S
Stretches
Roll

Fell apart a bit in the last set, legs felt pretty dead despite taking some time off this week. Happy with the effort regardless.

Thursday Apr 19 #

Run 50:00 [3] 7.0 km (7:09 / km)

preact
roll
20mins run
15 bike
15 elliptical
hip mob
drills
stride x2, speed ladder, stride
P&S, stretch/roll

I was pretty beat up from my first brazillian w/o in a ~1 year so this felt way harder then usual.

Wednesday Apr 18 #

Run 35:00 [3] 7.0 km (5:00 / km)

easy AM shakeout on le turf

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

Preact
WU loop 18
tempo loop 9:41
full active
200m 37.0s
3 x full lap Brazilians with 2 mins
1km 3:34
15 CD
Hip mobility
Hurdle
P&S
Stretch
Roll

I was fearful of not being able to finish the w/o, but I just took it piece by piece. Tempo was ok, I was feeling rough, but I kept it at the right effort. Brazillians - by the end the exercises where a bit of a disaster; my form was all over the place. 1k was good, at that point everything was numb so it was a matter of pushing everything I had left.

Tuesday Apr 17 #

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

Easy hour bellrose loop with paige and maxie. Très windy.

Run 15:00 [3] 3.0 km (5:00 / km)

easy run to and from campus today

Monday Apr 16 #

Run 56:00 [3] 11.2 km (5:00 / km)

preact
15 wu
2x(4x 2mins) on 1mins, 2 mins btwn sets
15 cd
P&S, stretch/roll

Not feeling the greatest today, but good hard monday effort.

Sunday Apr 15 #

Run 1:35:00 [3] 19.0 km (5:00 / km)

preact
lunges
95 LR
hoh drills
hip mob
strength Y
stretch/roll

Feeling fairly strong on LR footing a little sketchy so my achilles felt a bit sore in the last 1/3 of LR.

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