Training Log Archive: vandessaIn the 1 days ending Dec 5, 2017:
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Tuesday Dec 5, 2017 #
run: track 59:20 [3] 13.27 km (4:28 / km)
activation, 20min wu, dynamic wu
3x50m + 1x80m in flats
3x(300+200, 1min rec + jog to 300m start rec)
2 mile SS/AT (13:35)
3x(300+200, 1min rec + jog to 300m start rec)
15min cd
54.0, 36.5, 51.8, 33.4, 53.8, 31.9
55.6, 35.9, 53.7, 34.7, 52.7, 34.0
this was alright. bit all over the place with pacing. 2nd set on the track was definitely a bit slower but also a bit more consistent. everything felt smooth, wasn't working too hard, just trying to adjust to the butterdome again. off track stuff wasn't blazing but it was pretty icy everywhere, was tough to get rolling but the 2nd half was still faster than 1st half. worked well with NS and EL, it's nice to have a solid group, it's too bad we're all going to get separated this winter.
3x50m + 1x80m in flats
3x(300+200, 1min rec + jog to 300m start rec)
2 mile SS/AT (13:35)
3x(300+200, 1min rec + jog to 300m start rec)
15min cd
54.0, 36.5, 51.8, 33.4, 53.8, 31.9
55.6, 35.9, 53.7, 34.7, 52.7, 34.0
this was alright. bit all over the place with pacing. 2nd set on the track was definitely a bit slower but also a bit more consistent. everything felt smooth, wasn't working too hard, just trying to adjust to the butterdome again. off track stuff wasn't blazing but it was pretty icy everywhere, was tough to get rolling but the 2nd half was still faster than 1st half. worked well with NS and EL, it's nice to have a solid group, it's too bad we're all going to get separated this winter.
9 AM
run: rec (am shake out) 15:36 [1] 3.21 km (4:52 / km)