Training Log Archive: vandessaIn the 7 days ending Apr 22, 2017:
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Saturday Apr 22, 2017 #
run: track 54:54 [3] 12.92 km (4:15 / km)
activation, 20min wu, dynamic wu, 4x speed runs
4x400m @1500m RE, 75s rec
off track 3x2min (10k effort), 1min jog
4x400m, 75s rec
2x150m cruisy strides
all in flats
16min cd
73.8, 75.1, 73.4, 71.x (me, ML, DK, me)
72.4, 71.8, 72.5, 72.7 (me, ML, DK, me)
this was ok. we went earlier, warmed up for 9am, which i was a little grumpy about initially haha but it worked out for the better. weather was cool when we started warm up but as we progressed through that first set it started spitting and felt like the wind was picking up, so we were getting colder and colder, probably why the times are a bit slow. the off-track stuff was good, we were picking up the pace throughout and i definitely felt loads warmer afterward, which helped with the 2nd set of track stuff. i got my first full night's sleep in about a week last night ahah which was nice, i was still fatigued but felt better than i have been.
4x400m @1500m RE, 75s rec
off track 3x2min (10k effort), 1min jog
4x400m, 75s rec
2x150m cruisy strides
all in flats
16min cd
73.8, 75.1, 73.4, 71.x (me, ML, DK, me)
72.4, 71.8, 72.5, 72.7 (me, ML, DK, me)
this was ok. we went earlier, warmed up for 9am, which i was a little grumpy about initially haha but it worked out for the better. weather was cool when we started warm up but as we progressed through that first set it started spitting and felt like the wind was picking up, so we were getting colder and colder, probably why the times are a bit slow. the off-track stuff was good, we were picking up the pace throughout and i definitely felt loads warmer afterward, which helped with the 2nd set of track stuff. i got my first full night's sleep in about a week last night ahah which was nice, i was still fatigued but felt better than i have been.
Friday Apr 21, 2017 #
run: rec 45:00 [1] 9.08 km (4:57 / km)
this wasn't so bad. got an hour nap in beforehand which made a difference i think.
Thursday Apr 20, 2017 #
run: rec 38:13 [1] 7.73 km (4:57 / km)
didn't feel TERRIBLE but still kind of just doing the minimum haha
Wednesday Apr 19, 2017 #
run: track 48:00 [3] 10.94 km (4:23 / km)
20min wu, dynamic wu, 4 speed runs in spikes
400, 300, 300, 200, 200, 200, 2:30 rec (from 1500-1k effort, in flats)
5min @ SS off track
400, 300, 300, 2:30 rec (in spikes)
16:30 cd
70.7, 49.3, 50.1, 31.5, 31.5, 31.9 (i led odd)
71.0, 51.9, 50.5 (i led even)
this was pretty meh. was feeling that deep rooted down-to-your-bones fatigue haha. finals are just wrecking me this time around. this is a pretty easy workout on paper but my legs felt like they weighed a million lbs and i was disproportionately out of breath the whole time. would have been nice to do a more gradual progression through the first set haha. decided to opt out of the last 3x200, like maybe could/should have pushed through it? oh well, i can tack on extra 200's some other day when i feel better!
400, 300, 300, 200, 200, 200, 2:30 rec (from 1500-1k effort, in flats)
5min @ SS off track
400, 300, 300, 2:30 rec (in spikes)
16:30 cd
70.7, 49.3, 50.1, 31.5, 31.5, 31.9 (i led odd)
71.0, 51.9, 50.5 (i led even)
this was pretty meh. was feeling that deep rooted down-to-your-bones fatigue haha. finals are just wrecking me this time around. this is a pretty easy workout on paper but my legs felt like they weighed a million lbs and i was disproportionately out of breath the whole time. would have been nice to do a more gradual progression through the first set haha. decided to opt out of the last 3x200, like maybe could/should have pushed through it? oh well, i can tack on extra 200's some other day when i feel better!
Tuesday Apr 18, 2017 #
run: rec 30:20 [1] 6.34 km (4:47 / km)
felt like hot trash, did the absolute minimum. was a little worried i was about to get sick.
Monday Apr 17, 2017 #
Note
(rest day)
Sunday Apr 16, 2017 #
run: long run 1:17:06 [2] 16.7 km (4:37 / km)
holy moly, this was decent. i was in way higher spirits today haha. sun was out thank god. found i was trying to hit the brakes a lot of the time bc i was rolling. threw in 2x5min @ SS at random times when i knew i had a nice clear/uninterrupted stretch ahead. only really shitty thing was that this was all on pavement, didn't even want to check out the trails.