Training Log Archive: vandessaIn the 7 days ending Nov 7, 2016:
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Monday Nov 7, 2016 #
run: long run 1:25:00 [1] 17.14 km (4:58 / km)
slept:7.0
this was pretty good! pushed LR to today because i worked yesterday until 615 and it was pitch black once i got home etc etc. almost all the residual soreness from saturday was gone so that was nice.
Sunday Nov 6, 2016 #
run: rec 36:13 [1] 7.04 km (5:09 / km)
slept:7.0
Saturday Nov 5, 2016 #
run: rec 53:02 [1] 10.46 km (5:04 / km)
slept:8.25
this was okay, did it early am before work. glutes were super sore from yesterday, and my pelvis felt weird/out of line? it occasionally feels like this after hard and/or high vol workouts (for the past couple years).
Friday Nov 4, 2016 #
run: hills 1:10:36 [4] 14.09 km (5:01 / km)
slept:6.5
activation, 18min wu, active wu, 4x60m uphill sprint
rose rd hill:
3x(60s, 45s, 30s, 30s hills, w/ 2min/1:30/1/1min jog down rec), 5min steady b/w sets (and a couple min rec on either end)
20min cd
this was a pretty good w/o with the middies! really tried to just get after it right from the get-go, my goal was to hang on to the boys (mostly brennan?) for as long as possible each rep (so like 15 seconds tops haha). it was one of those workouts where you feel totally fine and it doesn't seem that hard and then during the last set it hits you like a ton of bricks and your legs can't seem to move and you feel like you're gonna fall on your face. i think i'll go back to one last distie workout next week though, not ready emotionally to go full-middie yet
rose rd hill:
3x(60s, 45s, 30s, 30s hills, w/ 2min/1:30/1/1min jog down rec), 5min steady b/w sets (and a couple min rec on either end)
20min cd
this was a pretty good w/o with the middies! really tried to just get after it right from the get-go, my goal was to hang on to the boys (mostly brennan?) for as long as possible each rep (so like 15 seconds tops haha). it was one of those workouts where you feel totally fine and it doesn't seem that hard and then during the last set it hits you like a ton of bricks and your legs can't seem to move and you feel like you're gonna fall on your face. i think i'll go back to one last distie workout next week though, not ready emotionally to go full-middie yet
Thursday Nov 3, 2016 #
run: rec 50:16 [1] 10.47 km (4:48 / km)
slept:5.25
Wednesday Nov 2, 2016 #
run: rec 52:11 [1] 10.85 km (4:49 / km)
slept:6.5
20min run to saville, strength (same as last week), 31min run home
this was goood. kept the clean + split press light again, still getting used to it but i think it's coming along.
this was goood. kept the clean + split press light again, still getting used to it but i think it's coming along.
Tuesday Nov 1, 2016 #
run: fartlek 1:00:06 [2] 12.79 km (4:42 / km)
slept:7.0
this was pretty good. was just supposed to do 50-60min run with the option of some shorter SS intervals. i did 90-60-30s with NS, it felt really good and we were working well together. we eased into it but were rolling pretty quick by the end; probably a lot faster than prescribed but it felt natural and easy.