Training Log Archive: vandessaIn the 7 days ending Mar 11, 2017:
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Saturday Mar 11, 2017 #
run: track 40:49 [4] 9.11 km (4:29 / km)
slept:7.5
activation, 20min wu, active wu, 4x50m strides in spikes
S1: 200, 500, 150 GC w/ 60/90s rec, 17min set rec
S2: 300, 400, 150 GC w/ 2min/90s rec
16min cd
30.8, 80.6, 23.3
45.6, 62.6, 23.2
this was just okay. wanted to go about a second faster in the 500 at least. like it wasn't terrible but the purpose was to really focus and hone in on a specific pace for a longer rep, so would have been nice to hit it bang on; was looking for sub-2:08 pace. after the first set i was still feeling pretty good so i just crushed the rest haha. gear changes were started around 1500 effort and finished at around 600 effort. was nice to have danae's company but worth nothing the w/o itself was pretty much a solo effort.
S1: 200, 500, 150 GC w/ 60/90s rec, 17min set rec
S2: 300, 400, 150 GC w/ 2min/90s rec
16min cd
30.8, 80.6, 23.3
45.6, 62.6, 23.2
this was just okay. wanted to go about a second faster in the 500 at least. like it wasn't terrible but the purpose was to really focus and hone in on a specific pace for a longer rep, so would have been nice to hit it bang on; was looking for sub-2:08 pace. after the first set i was still feeling pretty good so i just crushed the rest haha. gear changes were started around 1500 effort and finished at around 600 effort. was nice to have danae's company but worth nothing the w/o itself was pretty much a solo effort.
Friday Mar 10, 2017 #
run: rec 40:55 [1] 7.8 km (5:15 / km)
slept:7.25
activation, 21min wu w/ nicky for her 1000, dynamic wu
+a cumulative 20min jog inside to cool down w/ nick after the k/4x8
was super fun to see our girls 4x8 crush it and really got me amped to race next weekend!
+a cumulative 20min jog inside to cool down w/ nick after the k/4x8
was super fun to see our girls 4x8 crush it and really got me amped to race next weekend!
Thursday Mar 9, 2017 #
run: rec 52:05 [1] 10.3 km (5:03 / km)
slept:7.25
Wednesday Mar 8, 2017 #
run: track 55:54 [3] 10.98 km (5:05 / km)
slept:6.75
20min wu, active wu, couple strides in spikes
test 200m
400m - thru in 36, then gear change ~30m around the corner
2x150m gear changes
5min cd on track, 29min outside
33.1
67.2
22.5, 21.5
this was okay. met up with nicole, minimal volume and quicker stuff to help her sharpen up for this weekend, otherwise i probably would have treated today more like an off day. was feeling decently snappy.
test 200m
400m - thru in 36, then gear change ~30m around the corner
2x150m gear changes
5min cd on track, 29min outside
33.1
67.2
22.5, 21.5
this was okay. met up with nicole, minimal volume and quicker stuff to help her sharpen up for this weekend, otherwise i probably would have treated today more like an off day. was feeling decently snappy.
Tuesday Mar 7, 2017 #
run: rec 33:16 [1] 6.38 km (5:13 / km)
slept:6.75
kept it short, felt crappy
Monday Mar 6, 2017 #
run: track 48:25 [3] 9.96 km (4:52 / km)
slept:6.75
activation, 20min wu, dynamic wu, 4x50m strides in spikes
S1: 3x200m, 1min rec (10min set rest)
S2: 400, 3:30 rec, 200,1:15 rec, 200, 6min set rest (all in flats)
S3: 3x150m GC omo w/ 1:15 rec (spikes)
5min jog inside, 18min cd outside
34.3, 32.9, 31.3 (i led #2)
63.1, 31.1, 30.8 (i led #1 and 3)
24.8, 24.1, 24.0
this was okay. bit of a quick turnaround from friday haha but nicole needed a buddy since she was sick on friday and THAT BUDDY WAS ME. nothing too crazy, kind of similar to what i did friday but a lot less, with a bit of extra recovery within sets. felt a bit heavy but not terrible.
S1: 3x200m, 1min rec (10min set rest)
S2: 400, 3:30 rec, 200,1:15 rec, 200, 6min set rest (all in flats)
S3: 3x150m GC omo w/ 1:15 rec (spikes)
5min jog inside, 18min cd outside
34.3, 32.9, 31.3 (i led #2)
63.1, 31.1, 30.8 (i led #1 and 3)
24.8, 24.1, 24.0
this was okay. bit of a quick turnaround from friday haha but nicole needed a buddy since she was sick on friday and THAT BUDDY WAS ME. nothing too crazy, kind of similar to what i did friday but a lot less, with a bit of extra recovery within sets. felt a bit heavy but not terrible.
Sunday Mar 5, 2017 #
run: long run 1:20:00 [1] 15.42 km (5:11 / km)
slept:7.75
last long run of the indoor season! this was okay. conditions were better than yesterday as most of the snow was packed down, but still a bit slippery in spots.