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Training Log: vandessa

In the last 7 days:

activity # timemileskm+m
  run: track 2 2:02:39 17.73(6:55) 28.54(4:18)
  run: long run1 1:15:35 9.2(8:13) 14.8(5:06)
  run: rec1 24:27 3.14(7:47) 5.06(4:50)
  Total4 3:42:41 30.07(7:24) 48.4(4:36)
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Tuesday Apr 25 #

run: track 1:08:33 [3] 15.92 km (4:18 / km)

18min wu, dynamic wu, 4x50m in flats
all in flats:
5x400m @5k RE, 75s rec
20min tempo w/ 1min pickup q5min
5x400m @5k RE, 75s rec
16min cd

77.x, 81.3, 80.x, 79.7, 78.3 (led 4, 5)
80.6, 82.8, 80.5, 81.0, 83.1 (led 2, 5)

this was alright. more cold ass rain, just like every other frickin workout we've had the past couple weeks. was supposed to do some 1k effort stuff but that wouldn't have been good, so i hopped in with DK and ML instead haha. track stuff was decent, felt kind of bad my reps were the slowest haha. managed to work with those 2 for the whole tempo which was good!

Monday Apr 24 #

run: rec (shake out) 24:27 [1] 5.06 km (4:50 / km)

Sunday Apr 23 #

run: long run 1:15:35 [1] 14.8 km (5:06 / km)

was kind of shitty that it had snowed so much, thankfully had some chicks to run with

Saturday Apr 22 #

run: track 54:06 [3] 12.62 km (4:17 / km)

activation, 20min wu, dynamic wu, 4x speed runs
4x400m @1500m RE, 75s rec
off track 3x2min (10k effort), 1min jog
4x400m, 75s rec
all in flats
16min cd

73.8, 75.1, 73.4, 71.x (me, ML, DK, me)
72.4, 71.8, 72.5, 72.7 (me, ML, DK, me)

this was ok. we went earlier, warmed up for 9am, which i was a little grumpy about initially haha but it worked out for the better. weather was cool when we started warm up but as we progressed through that first set it started spitting and felt like the wind was picking up, so we were getting colder and colder, probably why the times are a bit slow. the off-track stuff was good, we were picking up the pace throughout and i definitely felt loads warmer afterward, which helped with the 2nd set of track stuff. i got my first full night's sleep in about a week last night ahah which was nice, i was still fatigued but felt better than i have been.

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