Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kgallo

In the 7 days ending Feb 16:

activity # timemileskm+m
  Run7 7:50:00 58.41(8:03) 94.0(5:00)
  Yoga1 45:00
  Circuit1 45:00 4.04(11:08) 6.5(6:55)
  Total7 9:20:00 62.45 100.5

«»
2:00
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 16 #

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

PreAct
Wu
active wu,
200m @ 1500m effort (38s)
1500m @ 3000m effort (5:15), 4min recovery, 1000m (3:33), 2min recovery 500m (1:38)
20min CD
Hip mobility
S/R

Felt really fatigued today but effort was there and struggled/suffered my way through the intervals.

Friday Feb 15 #

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

easy shakeout

Thursday Feb 14 #

Circuit 45:00 [3] 6.5 km (6:55 / km)

preact
25mins bike
20mins run

pre 7:30am ER shift, tried elliptical but it was aggravating my achilles for some reason so I kiboshed that and just biked.

Run 45:00 [3] 9.0 km (5:00 / km)

easy off day run with maxie

Wednesday Feb 13 #

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

Pre act
Wu loop (18)
Active wu
200 @ 1500 effort (:38)
2 accels
7x600 with 90s inbetween (2:10,2:06,2:14,2:05, 2:05, 2:03, 1:58)
15 barefoot cd
Hip mobility
S/R

Felt really tired and sore on the warm up and active which was improved after the first few intervals. Worked well to progress to hit splits and push when it really got hard in the back half of the workout. Definitely a wednesday+ effort

Yoga 45:00 [3]

Evening yoga class after ER academic half day

Tuesday Feb 12 #

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

preact
off day run
hip mob
P/S
Stretch

Felt rough for the first half hour and improved in the second half. Legs still feeling really sore and footing was so so today which didnt help.

Monday Feb 11 #

Run 50:00 [3] 10.0 km (5:00 / km)

preact
15min WU
16min of 1 :45 steady, 15s surge
20min CD
P&S
Stretch

Felt real sore, and was tough to go right back into steady from the surge. Overall good monday effort.

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

easy evening shakeout post ER shift
stretch

Sunday Feb 10 #

Run 1:32:00 [3] 18.4 km (5:00 / km)

preact
lunges
92 LR
hoh drills
hip mob
med ball
s/r

Very sore legs especially Rt calve and achilles. Trails were a slog due to slipping and sinking on soft uneven snow. Better quality on the last 30 mins on the roads. Really pooped by the end

« Earlier | Later »