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Training Log Archive: vandessa

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  run: long run2 2:44:47 20.97(7:51) 33.75(4:53)
  run: rec3 2:07:36 16.11(7:55) 25.93(4:55)
  run: fartlek1 1:17:25 10.89(7:07) 17.52(4:25)
  run: xc intervals1 1:05:40 8.93(7:21) 14.37(4:34)
  Total7 7:15:28 56.9(7:39) 91.57(4:45)
averages - sleep:6.8

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Saturday Oct 8, 2016 #

run: long run 1:21:12 [1] 16.35 km (4:58 / km)

LR today because there will not be enough time to do it tomorrow. this was pretty good, the snow made for muddy/slippery conditions on the trails. i've had a weird pain on the outside of my left leg, just above the ankle, since yesterday morning. doesn't bother me while running unless i don't land on that foot perfectly. little more bothersome walking around in bare feet. i'm wondering if i tweaked something 2 days ago or something. didn't get worse with activity. something to ice and keep an eye on.

Friday Oct 7, 2016 #

run: xc intervals 1:05:40 [4] 14.37 km (4:34 / km)

Gold Bar:
activation, 20min wu, active wu, 4 x ~40-50m uphill in xc flats
in regular flats, all on usual 2k loop:
2km (500rp/500SS/500rp/500SS), 90s rec
2x2:50 @ 5k rp, 90s rec
2x1k, 90s rec, 3min set rest
2km (500rp/500SS/500rp/500SS)
16:45 cd

7:51, 3:46, 3:47, 7:59

this was good! not sure how it compares to past gold bar workouts but i feel like i'm in a good place for this time of year. we had a solid group going, i was mostly trying to just let NS and morgan drag me through and not get dropped too hard, but there was definitely some good back and forth going on at points. one annoying thing was how a couple of the young uns would decide it was time to mix it up and get competitive on the steady state portions, which was odd but eh, they'll figure it out. i am not fit enough to fight back and still be able to call the effort "steady" haha. there was the option to do another k at the end, but i have been exhausted the past couple days and don't feel keen to run myself into the ground unnecessarily. i was actually feeling pretty tired and lethargic all day and during warm up, so i was glad i was able to get it together.

Thursday Oct 6, 2016 #

run: rec 30:14 [1] 5.85 km (5:10 / km)

got up at effin 6 to do this! but i actually felt pretty good, despite not being totally awake.

Wednesday Oct 5, 2016 #

run: rec 51:22 [1] 10.36 km (4:57 / km)

was pretty stiff from yesterday, had that weird hitch in the left hip still


first appt with amber, right after my run. she's pretty ruthless, was a really good session. she fixed up my hips, fucked up my calves, and even had some time to work on my back. A++

Tuesday Oct 4, 2016 #

run: fartlek 1:17:25 [3] 17.52 km (4:25 / km)

activation, 21.5min wu, active wu
4 x uphill strides (xc flats), wb rec

S1: 5x30s hard, 30s easy (xc flats)
S2: 24min of: 6min (3 hard, 3 tempo) + 12min (1min rp, 1min float) + 6min (3 tempo, 3 hard) - regular flats
S3: 2x(90s, 60s, 30s hard) w/ 60/90/30 rec (xc flats)

16.5min cd

welp this was hands down my best session so far this season. things seem to be coming together. S1: we were all kind of all over the place with people (cough, boys) wanting to run off in different directions the whole time haha. but it was good quality and a good way to warm up the legs. S2: was hoping morgan wouldn't try to stick with the boys + dani off the start. i think we could have worked well together but i'm just not at the point in my life where i can hammer a 3:20k to kick off a 24min tempo and feel great, so i fell off the group almost right away. ended up being a great solo effort though, hit 6.02km according to the ol watch. was kind of nice to just focus on myself and my breathing and form the whole time; the 24min went by super fast but felt relaxed until the last 3min. S3: felt super strong and light on the feet, was crushing the reps. recovery wasn't as rolley as i tried to hang back to let ML and DT catch up. to their credit they were sickly + gimpy today (lol). anyway, super happy with the workout as a whole. structuring the session so it's all broken up like this definitely agrees with me. left hip flexor was pretty tight today but seems to be better now after some stretching + rolling.

Monday Oct 3, 2016 #

run: rec 46:00 [1] 9.72 km (4:44 / km)

this was good. prettay prettaaay preettttaaaaaayyy pretty good.

Sunday Oct 2, 2016 #

run: long run 1:23:35 [1] 17.4 km (4:48 / km)

activation, LR, some glute exercises

this was pretty good. glute meds are super sore from yesterday but it didn't bother me running. felt really good the whole time except at the end going back up rose rd, crawled up that hill haha.

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