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Training Log Archive: vandessa

In the 7 days ending Sep 24:

activity # timemileskm+m
  run: rec4 2:46:56 21.08(7:55) 33.92(4:55)
  run: fartlek2 2:26:02 19.78(7:23) 31.83(4:35)
  run: long run1 1:15:08 9.4(8:00) 15.13(4:58)
  Total7 6:28:06 50.26(7:43) 80.88(4:48)
averages - sleep:7.3

» now

Saturday Sep 24 #

run: rec (shake out) 31:23 [1] 6.02 km (5:13 / km)

quickie before work. didn't wake up as stiff/in pain as i usually do haha.

Friday Sep 23 #

run: fartlek 1:11:35 [3] 15.82 km (4:31 / km)

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.

Thursday Sep 22 #

run: rec 50:31 [1] 10.24 km (4:56 / km)

Wednesday Sep 21 #

run: rec 51:49 [1] 10.69 km (4:51 / km)

Tuesday Sep 20 #

run: fartlek (tempo + foxy frog) 1:14:27 [3] 16.01 km (4:39 / km)

20min wu, active wu, jog over to farm, spikes (xc flats) on, 4x50m uphill, wb rec
in shoes: 5x100m uphill (95% effort) jog down rec; couple min rec
32min total of:
5min RP, 5min SS
12min of 1min hard, 1min SS
5min SS, 5min hard
16min cd

this was ehh. the 100m hills took quite a bit out of me. i am purposefully working hard on those despite knowing it'll hurt me in tempo, for dat speed. i don't know how i feel about the 32min. i went out with NS in that first 5min of race pace, had no idea how fast i was running; turns out that first km was 3:36. so that hurt me real bad and i never really recovered. the young uns started to really dust me about halfway through foxy frog, my easier minutes really slowed down and then i was alone. the cherry on top of the whole thing was desperately needing to make a pit stop during the last 5min or so and being super far from the bush haha. i think getting into good xc shape is always a slow grind for me, and these super-long-tempo/fartlek days are really doing a great job of highlighting my weakness. so i'm still not too concerned with how much of a struggle this ended up being. super happy that i get to workout with the team this friday, i think i've been missing out big time on the weekend workouts.

Monday Sep 19 #

run: rec 33:13 [1] 6.97 km (4:46 / km)

should probably quit it with these short ass off day runs, but it's monday so eff it. lawl. this was positively pleasant, excited to work out tomorrow.

Sunday Sep 18 #

run: long run 1:15:08 [1] 15.13 km (4:58 / km)

good run. it was so glorious to wake up and not have to work and take my time to slowly wake up the body and eat and activate and then run. FUCKING GLORIOUS!!

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