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Training Log: vandessa

In the last 7 days:

activity # timemileskm+m
  run: long run1 1:17:40 9.43(8:14) 15.17(5:07)
  run: rec2 1:12:59 8.86(8:14) 14.26(5:07)
  run: hills1 1:12:57 9.02(8:05) 14.52(5:01)
  run: track 1 56:55 7.72(7:22) 12.43(4:35)
  cross training 1 45:00 2.8(16:06) 4.5(10:00)
  Total6 5:25:31 37.83(8:36) 60.88(5:21)
averages - sleep:7.3
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Tuesday Dec 6 #

run: track (400 + 4x300) 56:55 [3] 12.43 km (4:35 / km)
slept:7.5

20min wu, active wu, 4x50m in spikes
all in flats:
400, 90s rec, 4x300 60s rec
9min run to/on/from skating rink
400, 90s rec, 4x300 60s rec
3min bfcd, 15min cd outside

71.5, 51.6, 51.0, 53.5, 52.4
71.1, 53.7, 53.4, 52.4, 52.5

this was goood. we had a bigger group today so ML, NS and i took turns leading. i led #2, 5, 7, and 10. pacing was a little wonky at times but that's fine since we were going a big longer today. bit of a weird pain on the bottom of my left foot that wasn't bothersome while running but pretty sore when i poke at it. hopefully nothing too serious. that foot is feeling pretty tight right now

Monday Dec 5 #

run: long run 1:17:40 [1] 15.17 km (5:07 / km)
slept:6.5

this kind of really sucked initially but my toes warmed up and my brain shut down some time between 20-30 minutes in and then the rest of the run was a blur!

Sunday Dec 4 #

run: rec (shake out) 20:23 [1] 3.75 km (5:26 / km)
slept:7.5

Saturday Dec 3 #

run: rec 52:36 [1] 10.51 km (5:00 / km)
slept:8.0

should have done strength today but woke up with my neck/upper back all locked up, was in so much pain haha. have been popping robax and rubbing it with voltaren all day and trying to stretch things out. it's better now but still decently sore. man i am just falling apart in the most mundane ways lol

Friday Dec 2 #

run: hills 1:12:57 [3] 14.52 km (5:01 / km)
slept:7.25

13min wu, abbreviated active wu
@ rose rd: 3x40s uphill, 90s jog rec
15min tempo (few minutes rec on either end)
6x40s uphill, 90s jog down, 3x20s uphill, 60s jog down; couple min rec
3x40s uphill, 90s jog down
18min cd

i had class so showed up late, just hopped into the workout at a random time and threw in a couple extra hills at the end. knees and hips were feeling pretty good thank gawd. i think i should have started pushing the hills harder a bit earlier on in the workout but otherwise it was a decent effort.

Thursday Dec 1 #

cross training (bike) 45:00 [1] 4.5 km (10:00 / km)
slept:7.25

knees were still a bit sore from my tumble and my hips felt kind of weird and locked up so i opted to xtrain. hopefully back on the train tomorrow!

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