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Training Log Archive: vandessa

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  run: rec4 2:58:20 22.54(7:55) 36.28(4:55)
  run: progression1 1:12:00 9.91(7:16) 15.95(4:31)
  run: fartlek1 1:09:38 9.43(7:23) 15.17(4:35)
  Total6 5:19:58 41.88(7:38) 67.4(4:45)
averages - sleep:6.8

» now

Saturday Oct 15, 2016 #

run: progression 1:12:00 [3] 15.95 km (4:31 / km)

activation, 20min wu straight into 10min @ SS
abbreviated active in butterdome
22min progression run on treadmill
20min cd + some glute stuff

welp this was the last thing i wanted to do today haha. i was super pissed off at having been forgotten and left behind as the team headed out to camrose to race today. opted for a progression run because that's the easiest thing to do on a treadmill. it was okay. was more of a 20min progression as i started with 2 easier minutes at the start to kind of get a feel for it. this wasn't a super hard session, maybe like a 7/10.

Friday Oct 14, 2016 #

run: rec (shake out) 20:11 [1] 3.81 km (5:18 / km)

had intended to go a bit longer but the amount of snow that had fallen made running pretty difficult and I didn't want to work too hard.

Thursday Oct 13, 2016 #

run: rec 45:08 [1] 9.07 km (4:59 / km)

this was okay. legs still feeling a little heavy. threw in 4x1min pickups, nothing crazy

Wednesday Oct 12, 2016 #

run: rec 53:01 [1] 11.02 km (4:49 / km)

felt loads better today but still pretty sluggish. am excited to sleep tomorrow.

Tuesday Oct 11, 2016 #

run: fartlek 1:09:38 [3] 15.17 km (4:35 / km)

activation, 20min wu to farm, active wu, 3 x ~50m in flats
90/60/30sec fast, 60/30sec rec
24min of: 12min SS + 12min (2min @ tempo, 1min surge)
20min cd

this was okay. i was pretty bagged all day. warm up felt awful haha. the "spicy" stuff at the beginning was actually pretty decent quality. the 24min was alright too, bit slower than previous weeks but my legs felt full of sand. effort was appropriate though, so i'm happy with the quality considering i wasn't feeling amazing.

Monday Oct 10, 2016 #

run: rec 1:00:00 [1] 12.38 km (4:51 / km)

waited until late in the day to do this. was dragging my ass to get out the door but once i warmed up and got moving it was super enjoyable. weird ankle pain is almost completely gone.

Sunday Oct 9, 2016 #

slept:6.75 (rest day)

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