Training Log Archive: vandessa

22:30 run to sav, same strength as wednesday, 36:30 run after

hang clean - split press: 4x30-35-40kg + another 2x40kg haha. last rep wasn't pretty so didn't even bother trying to finish the set. strength felt really good despite still being slightly sore from wednesday. going to try to go heavier on the cleans before we're forced to change it up to some weird uneven version haha.

activation, 17:30 wu, dynamic wu, 4x50m in spikes (like ~80% ish)
10x200m @ 1500 effort, 40s rec; 4ish min set rest?
2 mile tempo - 12:51
8x200m @ 15, 40s rec
(work in flats)
16min cd

34.7, 37.1, 35.1, 34.8, 34.5, 34.4, 34.8, 34.7, 34.8, 35.0 (i led odd #s)
35.0, 36.0, 35.5, 34.7, 34.7, 34.4, 34.9, 34.9 (i led even)

this was pretty good. worked with NS for all the 200's and we started tempo with the disties (but turned around before them). it was funny because before starting i was feeling kind of flat and a bit tight so i was making a big scene, only wanting to do 1500 stuff if we could start with nothing faster than 36's and rolling it down if it felt good... and then we just ran 34's almost the whole time anyway HA. but it was soo nice to be at foote. the track work didn't necessarily feel EASY but it felt pretty good and exactly how it should have felt, with maybe the last couple reps starting to feel forced. tempo was solid, the mile back was 10 seconds faster than the mile out. happy with it.

this was iight. my fave section of the river valley is still covered in ice/snow/shit :( mostly upper body is sore from starting back at strength.

activation, 23min to sav, strength, 27min run home

1st day back @ strength! hang clean to split press (4x30-35-35kg, 2x40kg - failed 3rd attempt), 3x(mb toss + chin ups), 2 x circuit

cleans felt super easy right up until trying 3rd rep @ 40kg haha, wasn't pretty. i don't think i've pressed over 40kg so it was a decent place to start. going to be sore tomorrow.

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.

C • LOL foxy frog 1

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

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