Training Log Archive: vandessa

activation, 20min wu, dynamic wu, 40-40-50-50m in spikes
all in spikes:
S1: 200 @800, 500 @800, 200 GC (1min, 3min rec), 16min set rest
S2: 400 @800, 250 GC, 150 GC (3:30, 2min rec), 9min set rest
finished up w/ 2x150m GC
strength: same as wed except i did 4x(30-40-40kg) hang clean - split press and only 1 set of everything after that.
18min cd

31.9, 1:22.4, 29.5
64.0, 38.0, 22.2
22.0, 21.7

this was mostly good. weather wasn't ideal, a bit chillier than optimal for faster work and the wind was picking up as we started. was looking for 1:19 for the 500 so def missed the mark there, i think it was a combo of conditions and leading solo and i probably lost a bit of focus part of the way around, so i was annoyed by that. was lucky to have boyd pace the 400, made such a huge difference. would have been nice to go a bit faster, i felt like i was chomping at the bit in the last straight but didn't want to swing out into the headwind haha. the 250 was fun, we had a couple hurdles between lane 1 and 2 for morg, so i had to swing wide after the corner out into lane 2/3 because i had caught her at an awkward time. left glute got pretty tight during the gear changes at the end, i'm definitely going to need some 3rd party help this week to get rid of that.

practice moved to saturday due to weather but i def needed the extra day to recover from tuesday

was still feeling suuper sore from tuesday

25min run to saville, strength (same as last week), 25min run home

this was decent. was pretty stiff from yesterday but no major complaints.

activation, 20min wu, dynamic wu, 4x40 accels + 1x80 in spikes
S1: 400 @ 15 RP, 200 @ 1k RP, 400 start @ 15 RE and gradually increase effort throughout (90/60s rec); 7:45 set rest [flats]
S2: 600 @ 15 RE, 400 @ 15 RE w/ GC in 2nd half, 200 @ "spicy" (3min/2min rec); 12min set rest [spikes]
S3: 3x400 @ 15 RE, 2min rec [spikes]
16min cd

70.0, 31.6, 64.6
1:44.6, 66.4, 32.1
70.5, 70.7, 72.0

this was tough. it was supposed to be tough. everything was feeling very relaxed and smooth until the 400 GC in the 2nd set, then i felt like i was stroking out or something ahhahah, i was dizzy and my eyes were rolling and my head was pounding. i led the first 2 reps, the 600 and 200 in 2nd set, then i made danae drag me through the last set. wouldn't have made it through this w/o without the group there.

nice EZ shake out, was feeling a bit stiff but not bad

this was nice. was feeling way more like my normal self today, and i was lucky enough to have a couple of the girls join me.