Training Log Archive: vandessa

easy one to cap off the week!

activation, ~21min wu, active wu
couple strides in xc flats, kept them on for whole w/o
3 x 1 mile, 2-3min rec
2 x 1km, 4-5min rec?
finish off with 60-30-60-30-60-60s fast, 60s rec (in regular flats)
18min cd

6:11, 6:04, 6:08, 3:41, 3:38

i'm pretty pleased with this! we did the miles on the stewart cup 2km loop (so some decent rolling hills in there), and then i did the km's on the lake loop. there were some discrepancies with watches; other folks had bang on 1 mile at the end of the hill, and i finished about 10-20m after that spot and was getting 1.58km. so i kept the same finish spot for consistency. not that it matters, just thought it was interesting. anyway, i cued off dani+eric chan for the miles, they were starting somewhere near threshold and working down. i forget how far behind i finished after #1, but was decently close. for #2 and 3 they would have a small gap by the middle but i was trying to up the effort a bit once out of the lower trail, and managed to catch them for the last couple hills so that was good. started the k's with the group but they were a solo effort. decided to switch from miles to kms so i could do something faster and shorter, seeing as i am NAT training for a 10km. the speedy stuff at the end was fun, felt easy and light until i decided to run with eric chan for the 2nd 30sec interval, then my legs were cooked. overall i felt pretty strong today, and am excited that i'm feeling fit and ready for the next block of training!

34min run to saville, strength (same as last week: clean+split press, medball throws/pull ups x3, circuit x2), 18min run home

today was really good. i felt really "on" for both the running and strength. for cleans i did 25kg w/u set of just cleans, then 4x4 of 25-30-30-35kg hang clean to split press. it was clicking and i felt like i finally have the movement down, so i'm interested to see how heavy i can go now!

activation, 20min wu, active wu, couple uphill strides
30-60-30-60s fast, 60s jog rec
17min of: 8min SS + 3x(2min tempo + 1min surge)
6x30s fast, 30s jog rec
16min cd

this was decent. i was feeling pretty flat during w/u, probably from doing long run yesterday. the 17min of stuff was okay, steady felt strong and first couple tempo/surge reps were okay but i really started to lag near the end; it felt like my hips were locking up. kind of started it with the hopes of doing at least 20-22min total but i wasn't keen on trying to finish. the "spicy" stuff at the beginning and end was really good though, i felt like i was just crushing it.

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.

C • Mileage hog 2