In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||cross training ||1|| 1:30:00|| 5.59||(16:06)|| 9.0||(10:00)|
| ||run: race||2|| 1:15:15|| 10.13||(7:26)|| 16.31||(4:37)|
| ||run: rec||2|| 1:12:30|| 9.12||(7:57)|| 14.67||(4:57)|
| ||run: track ||1|| 37:28|| 4.9||(7:39)|| 7.88||(4:45)|
| ||Total||6|| 4:35:13|| 29.74||(9:15)|| 47.86||(5:45)|
cross training 1:30:00  9.0 km (10:00 / km)
active recovery, leisurely bike ride
run: rec 54:00  10.95 km (4:56 / km)
just an EZ one from the track. maybe a bit longer than i intended but it was pretty relaxed. stopped to pee a couple times, stopped in at home for a drink, walked up a couple sets of stairs, etc. didn't feel super fresh but all things considered i was feeling pretty good.
run: race race (Trials tune up 1500m) 37:09  8.32 km (4:28 / km)
activation, 20min wu, dynamic wu, strides/accels in spikes
1500m - 4:31.77, pb, 2nd
this was pretty unexpected, i couldn't really believe the time i ran. my mindset heading in wasn't the best, i was kind of dreading running. my focus during wu was to clear my head and not think about anything, i think that really helped. i told myself that i could just try to get through 800 fast and then see what happens. i really lucked out, hubbard and savanna took it out pretty much exactly how hard i was wanting to run. i was through 400 in about 70, 800 in about 2:24-25? and it was so smooth and relaxed. even at bell lap, i took the lead with about 300 to go and felt so good. savanna got me in the last 100m but i still felt like i was finishing well. kind of felt bad about sitting on the young kids haha but i had no idea that time was in me. excited for nats!!!
run: race race (Trials tune up 800m) 38:06  7.99 km (4:46 / km)
activation, 20min wu, dynamic wu
800m - 2:10.07, pb, 1st
this was good! a few of the younger girls went out balls to the wall, i think at the front the 400 split was ~59. i knew we were blazing but i had to choose between tucking in or running alone into the wind on the home stretch. so i think i was through in like 60-61? moved around everyone at the bell, but didn't really pick up the effort until i hit the back straight. i was still feeling pretty comfy at that point, but i think the 600 split ended up being around 1:35 so that's probably why haha. around the curve and hitting the wind on the home straight i was just thinking all arms, had no idea what was going on behind me but NS almost nabbed me at the line. kind of hurts my soul to be that close to breaking 2:10 but there's totally more there in the right race.
run: rec 18:30  3.72 km (4:58 / km)
lil shake out heading into the weekend, + some dynamic stretching.
run: track 37:28  7.88 km (4:45 / km)
activation, 15min wu, dynamic wu
200, 200, 400 in spikes (60s, 2min rec)
30.1, 30.9, 63.8
this was okay. wanted to get on the track to do a little bit of stuff before racing, nothing crazy just wanted to get the legs moving. the 200's were pretty good. there was a decent head wind on the home stretch, i think i got out well in the 400 and slowed a bit at the end.
all weeks |