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Training Log: vandessa

In the last 7 days:

activity # timemileskm+m
  run: rec4 2:16:11 17.06(7:59) 27.46(4:58)
  run: long run1 1:20:00 10.03(7:59) 16.14(4:57)
  run: tempo1 1:03:39 8.92(7:08) 14.36(4:26)
  run: track 1 44:53 6.61(6:48) 10.63(4:13)
  Total7 5:24:43 42.62(7:37) 68.59(4:44)
averages - sleep:7.1
«
1:20
0:00
TuWeThFrSaSuMo

Sunday Feb 26 #

run: long run 1:20:00 [1] 16.14 km (4:57 / km)
slept:6.0

i think i was feeling rested from taking yesterday easy. this was a nice run.

Saturday Feb 25 #

run: rec 34:13 [1] 7.19 km (4:46 / km)
slept:7.25

just a short run today. didn't feel like doing strength, i'm a terrible person

Friday Feb 24 #

run: tempo 1:03:39 [3] 14.36 km (4:26 / km)
slept:7.25

activation, 20min wu, dynamic wu
4 mile tempo (26:32), jog back to butterdome
6x200m, 1min rec (in flats)
10min cd on treadmill

38.5, 37.0, 35.6, 35.3, 33.6, 33.5

this was decent. everyone was out of town so i got to decide what i wanted to do for w/o today. since tuesday ended up being a bigger session than predicted i was feeling like a longer tempo. seemed like a better idea than trying to nail a big track session solo. also nice to do an aerobic w/o in the interest of getting ready for outdoor. 4 miler was decent, not crazy but was true tempo effort and 2nd half was 7 seconds faster than first half. wasn't feeling so hot getting on to the track after that, took a couple intervals for the turnover to feel easy.

Thursday Feb 23 #

run: rec 40:15 [1] 8.05 km (5:00 / km)
slept:7.5

Wednesday Feb 22 #

9 AM

run: rec (run + strength) 42:43 [1] 8.43 km (5:04 / km)
slept:7.25

21min run to VV, medball strength, 21min run home

this was okay. didn't feel very strong tossing the medballs around. but i don't think i'm very strong in the morning ever haha.
4 PM

run: rec (pm shake out) 19:00 [1] 3.79 km (5:01 / km)

Tuesday Feb 21 #

run: track 44:53 [3] 10.63 km (4:13 / km)
slept:7.5

activation, 20min wu, dynamic wu, 4x50m in spikes
flats:
5x200m FFF, 1min rec; 7min set rest
400m (200m @ 1500, 200m GC), 5min rec
400 @ 1500, 7min rec
400 (150m @1k-ish, 150m float, 100m GC), 7min rec
spikes:
200, 3min rec, 150m GC w/ morgan, 3min rec
300, 300, 200m, 1:45 rec
16min cd

34.8, 34.1, 32.8, 32.0, 32.1
64.8 (went thru 200 in ~34), 69.5, 65.2
34.5, 23.3
51.6, 50.8, 32.6

this was good. lots of recovery in there, but there were lots of gear changes. did the first part with nicole, then hopped in with morgan, then finished up OMO haha. was feeling pretty good and well rested today. was thinking after finishing with NS that I would try to settle into 36's to feel out a more reasonable 1500 rhythm, but it was hard to slow down so I just kept the momentum rolling. the foot did not flare up today thankfully!

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