Training Log Archive: vandessaIn the 7 days ending Apr 4, 2017:
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Tuesday Apr 4, 2017 #
run: fartlek 1:03:14 [3] 13.93 km (4:32 / km)
activation, 20min wu, dynamic wu, 2 strides in spikes
15min foxy frog (5min SS, 5min 30s surge/30s SS, 5min SS), straight into 3min jog
3x2min @ 5k effort, 1min rec; jog back to foote
4x100m barefoot strides
15min cd
this was really good. i don't know if i was feeling better than normal or the other girls weren't feeling it at all, but i was dragging them along in the first 5min and i'm not exactly sure but i think i dropped them pretty hard on the first surge? didn't look back but couldn't hear them there at all. felt smooth and strong, i think trying to keep the mileage up the past couple months kind of showed today. wasn't watching the watch during the w/o but looking at the data now, and i was rolling pretty good the whole time. left forefoot felt weird walking barefoot after i finished up with strides. not sharp pain but weird soreness/tightness? can't feel in cushy runners/birks but something to watch maybe.
15min foxy frog (5min SS, 5min 30s surge/30s SS, 5min SS), straight into 3min jog
3x2min @ 5k effort, 1min rec; jog back to foote
4x100m barefoot strides
15min cd
this was really good. i don't know if i was feeling better than normal or the other girls weren't feeling it at all, but i was dragging them along in the first 5min and i'm not exactly sure but i think i dropped them pretty hard on the first surge? didn't look back but couldn't hear them there at all. felt smooth and strong, i think trying to keep the mileage up the past couple months kind of showed today. wasn't watching the watch during the w/o but looking at the data now, and i was rolling pretty good the whole time. left forefoot felt weird walking barefoot after i finished up with strides. not sharp pain but weird soreness/tightness? can't feel in cushy runners/birks but something to watch maybe.
Monday Apr 3, 2017 #
run: rec (shake out) 26:50 [1] 4.88 km (5:30 / km)
easy shake out with a school friend. we had to stop to walk like q5-10min b/c he's unfit af. he makes fun of me for running so much so it's definitely satisfying to shuffle along doing 5:30's and watch him suffer
Sunday Apr 2, 2017 #
run: long run 1:04:53 [1] 12.72 km (5:06 / km)
this was nice, met up with the group. was very grateful to not have to do this alone. was a bit shorter than i wanted to do but brunch was calling
Saturday Apr 1, 2017 #
run: fartlek (alt miles) 1:07:11 [3] 14.17 km (4:44 / km)
24min up, 2x(1mi tempo/hard, 1mi easy/steady), cd to home
this was okay. alt miles weren't blazing but the trail conditions were still pretty shitty for a lot of it haha. and i went through the farm to get back home, that was a terrible terrible mistake!!
this was okay. alt miles weren't blazing but the trail conditions were still pretty shitty for a lot of it haha. and i went through the farm to get back home, that was a terrible terrible mistake!!
Friday Mar 31, 2017 #
run: rec 47:30 [1] 9.5 km (5:00 / km)
improved from thursday but still pretty sore
Thursday Mar 30, 2017 #
run: rec 45:00 [1] 8.69 km (5:11 / km)
i couldn't even lift my knees. straight up shuffled the whole time and never really warmed up haha. v sore
Wednesday Mar 29, 2017 #
run: track (brazilians) 54:49 [3] 12.77 km (4:18 / km)
activation, 17:30 wu, dynamic wu
3 x brazilian (5 exercises w/ 1 lap run in lane 2), 8min SS b/w
4min SS straight into 9min cd
this was decent. super different stimulus than what i've gotten used to lately, i'm going to be sore for a couple days. didn't crush the running on the track, kept it reasonable so overall it was probably a 7/10 kind of day. my thighs felt like they were going to explode after the first set of A skip over the hurdles.
3 x brazilian (5 exercises w/ 1 lap run in lane 2), 8min SS b/w
4min SS straight into 9min cd
this was decent. super different stimulus than what i've gotten used to lately, i'm going to be sore for a couple days. didn't crush the running on the track, kept it reasonable so overall it was probably a 7/10 kind of day. my thighs felt like they were going to explode after the first set of A skip over the hurdles.