Training Log Archive: vandessaIn the 7 days ending Oct 1, 2016:
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Saturday Oct 1, 2016 #
run: hills 1:17:16 [3] 15.48 km (4:59 / km)
slept:7.0
activation, 15min wu solo (to get decent mileage on the day), 11:40wu with the middies, active wu
@ rose rd hill:
3x(5/10/15sec hill sprint, 15sec jog down rec), 3min SR
3x(30/40/30/40/30sec hill @ 800/1k effort, 60sec jog down rec), 8min SS set rest
11min cd
this was okay. was a little wet/miserable to start but the rain cleared up for the workout. I was feeling pretty rested heading in. most of the workout was only like a 7/10 effort, i kind of hung back with bailey to hopefully drag her up with me. also was a little hesitant to start too hard. didn't really get the wheels moving on the longer hills until the last set, should have started pushing earlier in the workout. steady state set rest wasn't the best quality, but still a good effort and on a hilly route. overall it was a nice change, and not nearly as hard as past hill workouts so that was a bit of a treat haha. running downhill so much really made my lower back sore, i am getting old.
@ rose rd hill:
3x(5/10/15sec hill sprint, 15sec jog down rec), 3min SR
3x(30/40/30/40/30sec hill @ 800/1k effort, 60sec jog down rec), 8min SS set rest
11min cd
this was okay. was a little wet/miserable to start but the rain cleared up for the workout. I was feeling pretty rested heading in. most of the workout was only like a 7/10 effort, i kind of hung back with bailey to hopefully drag her up with me. also was a little hesitant to start too hard. didn't really get the wheels moving on the longer hills until the last set, should have started pushing earlier in the workout. steady state set rest wasn't the best quality, but still a good effort and on a hilly route. overall it was a nice change, and not nearly as hard as past hill workouts so that was a bit of a treat haha. running downhill so much really made my lower back sore, i am getting old.
Friday Sep 30, 2016 #
Note
slept:6.75 (rest day)
looked back at the log and noticed my last day completely off was august 25. going to nap with the free time!
Thursday Sep 29, 2016 #
8 AM
run: rec 34:00 [1] 6.76 km (5:02 / km)
slept:6.75
am run
5 PM
run: rec 26:00 [1] 5.41 km (4:48 / km)
pm run
felt a lot less stiff than this morning
felt a lot less stiff than this morning
Wednesday Sep 28, 2016 #
run: rec 46:00 [1] 9.3 km (4:57 / km)
slept:6.5
motivation wasn't super high for this, and i was a bit stiff (maybe from yesterday's w/o and from going from sitting for 6h to running). just kept it short today! maybe tomorrow will be longer, who knows!
Tuesday Sep 27, 2016 #
run: fartlek (tempo + fartlek) 1:07:44 [3] 15.15 km (4:28 / km)
slept:7.0
activation, 20min wu to farm, active wu
all in flats:
4x50m uphill strides wb rec
12min SS + 12min of (2min tempo + 1min surge), couple min rec
2x(90s, 60s, 30s hard), 60/30/90 rec
12:30 cd
this was pretty good! an easier session for folks leading into sask. decided to NOT go out with NS so that i could die hard later. hung back with everyone else to start. couple girls were throwing random surges in that first 12min, so that kept it interesting. in the next 12min, the first few reps were with the group but chicks were pushing tempo and sluggin the surges; eventually LK and i broke away and worked together, but she dropped me on the last rep. overall it was the strongest i've felt in a while so that was good, and it was quick, almost hit 6km. for the 90/60/30 stuff, i think NS and i gapped everyone almost right away, we worked well together and it was really good quality. yay
all in flats:
4x50m uphill strides wb rec
12min SS + 12min of (2min tempo + 1min surge), couple min rec
2x(90s, 60s, 30s hard), 60/30/90 rec
12:30 cd
this was pretty good! an easier session for folks leading into sask. decided to NOT go out with NS so that i could die hard later. hung back with everyone else to start. couple girls were throwing random surges in that first 12min, so that kept it interesting. in the next 12min, the first few reps were with the group but chicks were pushing tempo and sluggin the surges; eventually LK and i broke away and worked together, but she dropped me on the last rep. overall it was the strongest i've felt in a while so that was good, and it was quick, almost hit 6km. for the 90/60/30 stuff, i think NS and i gapped everyone almost right away, we worked well together and it was really good quality. yay
Monday Sep 26, 2016 #
run: rec (shake out) 24:20 [1] 4.85 km (5:01 / km)
slept:7.0
Sunday Sep 25, 2016 #
run: long run 1:20:00 [1] 16.16 km (4:57 / km)
slept:9.5
omgz finally did 10 miles. this was okay, felt a lil stiff for the first 40min or so, but eventually warmed up nicely and was rolling by the end.