Training Log Archive: KgalloIn the 7 days ending Feb 9, 2019:
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Saturday Feb 9, 2019 #
Run 1:25:00 [3] 17.0 km (5:00 / km)
Pre act
15 min wu
active wu
strides
jogging
various elements of active wu + strides until undetermined race time
3000m
15 min cooldown
Rolling schedules are tough. We attempted to predict appropriate wu time, but ended up being about 30mins too early. Race wise, stuck on Maxie and ran tightly on her shoulder. First km felt pedestrian and after hearing a few slow splits for someone behind us, yelled at Maxie to pick it up. Better through the 2nd km and in the third we really picked it up with each of the last 5 laps. Overall great race, room for improvement and a bit of a surprise in my fitness.
15 min wu
active wu
strides
jogging
various elements of active wu + strides until undetermined race time
3000m
15 min cooldown
Rolling schedules are tough. We attempted to predict appropriate wu time, but ended up being about 30mins too early. Race wise, stuck on Maxie and ran tightly on her shoulder. First km felt pedestrian and after hearing a few slow splits for someone behind us, yelled at Maxie to pick it up. Better through the 2nd km and in the third we really picked it up with each of the last 5 laps. Overall great race, room for improvement and a bit of a surprise in my fitness.
Friday Feb 8, 2019 #
Run 35:00 [3] 7.0 km (5:00 / km)
easy run around the turf post exam
stretch/roll
stretch/roll
Thursday Feb 7, 2019 #
Circuit 45:00 [3] 4.5 km (10:00 / km)
Pre act
15 min barefoot
15 min bike
15 min elliptical
Hip mobility
Drills
Strides 2/1/1
P/S
S/R
15 min barefoot
15 min bike
15 min elliptical
Hip mobility
Drills
Strides 2/1/1
P/S
S/R
Bike 1:00:00 [3] 6.0 km (10:00 / km)
Crazy snowstorm outside and a ft of snow, so opted for a hard spin instead of a run on the treadmill.
Wednesday Feb 6, 2019 #
Run 1:15:00 [3] 15.0 km (5:00 / km)
Pre act
Wu loop (19)
Active wu
200 @1500 effort (:37)
Jog
3 sets of 5x200m half lap jog inbetween and full lap between sets
15 cd
Hipmob
P/S
S/R
Felt strong and that the effort was gradually increasing to a wednesday in the last set. Nice to trade off with Hailee and consistency hit 40-41s
Wu loop (19)
Active wu
200 @1500 effort (:37)
Jog
3 sets of 5x200m half lap jog inbetween and full lap between sets
15 cd
Hipmob
P/S
S/R
Felt strong and that the effort was gradually increasing to a wednesday in the last set. Nice to trade off with Hailee and consistency hit 40-41s
Run 25:00 [3] 5.0 km (5:00 / km)
easy post school shakeout and stretch
Tuesday Feb 5, 2019 #
Run 1:05:00 [3] 13.0 km (5:00 / km)
easy 65 off day run post school
stretch
stretch
Monday Feb 4, 2019 #
Run 15:00 [3] 3.0 km (5:00 / km)
lunchtime shakeout
Run 52:00 [3] 10.4 km (5:00 / km)
preact
15 wu
5,4,3,2,1 with 2min after 5 and 4 and 1min after 3 and 2,
15min CD
P/S
S/R
Good effort, slippery footing which made for an extra challenge when trying to really push
15 wu
5,4,3,2,1 with 2min after 5 and 4 and 1min after 3 and 2,
15min CD
P/S
S/R
Good effort, slippery footing which made for an extra challenge when trying to really push
Sunday Feb 3, 2019 #
Run 1:20:00 [3] 16.0 km (5:00 / km)
preact
lunges
LR
hip mob
P&S
S&R
Felt sore and heavy today, but really nice running with the crew in the trails on a mild day.
lunges
LR
hip mob
P&S
S&R
Felt sore and heavy today, but really nice running with the crew in the trails on a mild day.