Training Log Archive: vandessaIn the 1 days ending Sep 23, 2016:
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Friday Sep 23, 2016 #
run: fartlek 1:11:35 [3] 15.82 km (4:31 / km)
slept:8.0
18.5min wu, active wu, 4 x hill strides in xc flats
all in racing flats:
4x2min hard, 90s rec; couple min set rest
run down rose rd, then left @ the top and SS until stairs (~2.9km); walk down + another couple min set rest
4x2min hard, 90s rec
15.5min cd
this was okay. S1: NS and I were rippin the 2min intervals haha, faster than 5k rp at times. S2: decided to sit at the back of the group for the rose rd portion, really didn't feel like going out too hard and dying, AGAIN haha. kind of got dropped for a bit, was feeling a lot of fatigue esp on the hills. managed to catch back up to the back of the pack by the end. took a couple minutes to relax into tempo but once i did the rest was really good. S3: worked with NS but it was mostly her dragging me along haha. started falling off her at the end of the last 2 sets but i think the reps were a bit faster and the recovery a bit slower than the 1st set, so it was all goood.
all in racing flats:
4x2min hard, 90s rec; couple min set rest
run down rose rd, then left @ the top and SS until stairs (~2.9km); walk down + another couple min set rest
4x2min hard, 90s rec
15.5min cd
this was okay. S1: NS and I were rippin the 2min intervals haha, faster than 5k rp at times. S2: decided to sit at the back of the group for the rose rd portion, really didn't feel like going out too hard and dying, AGAIN haha. kind of got dropped for a bit, was feeling a lot of fatigue esp on the hills. managed to catch back up to the back of the pack by the end. took a couple minutes to relax into tempo but once i did the rest was really good. S3: worked with NS but it was mostly her dragging me along haha. started falling off her at the end of the last 2 sets but i think the reps were a bit faster and the recovery a bit slower than the 1st set, so it was all goood.