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Training Log Archive: vandessa

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  run: rec4 2:55:11 21.61(8:07) 34.77(5:02)
  ride2 1:20:00 4.97(16:06) 8.0(10:00)
  run: long run1 1:20:00 10.0(8:00) 16.1(4:58)
  run: tempo1 1:18:30 10.54(7:27) 16.96(4:38)
  run: fartlek1 1:14:00 10.06(7:21) 16.19(4:34)
  Total8 8:07:41 57.18(8:32) 92.02(5:18)

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Saturday Sep 16, 2017 #

run: rec (run + strength) 58:40 [1] 11.67 km (5:02 / km)

48min run with some kids to Saville, 2 sets of a 5-exercise circuit w/ DT (workin on our old woman strength duh), 10min yog home

this was alright. still sore/stiff everywhere. can't complain though!

Note

saw amber for the first time since she's been back! graston and art on lower legs/feet. she agrees that it's possible I may have the beginnings of a Morton's neuroma on the left foot, however it hasn't really been flared up since Wednesday. we'll try the flats out at next workout and see what happens. stay tuned!

Friday Sep 15, 2017 #

run: fartlek 1:14:00 [3] 16.19 km (4:34 / km)

bike to hawrelak, 20min wu, dynamic wu
4x2min on, 90s off
15min foxy frog (5 SS, 5 30/30, 5 SS)
3x2min on, 90s off
15min cd, bike home

this was pretty good. first fartlek set was solid. foxy frog was solid, managed to keep close to the main group until just after halfway. last fartlek started solid, after the first interval I felt like my legs were full of lead and really started to fall off. ran entire thing in trainers to avoid getting that weird foot cramp. no foot issues today!

ride (commute) 30:00 [1] 3.0 km (10:00 / km)

to-and-from prac, might as well log

Thursday Sep 14, 2017 #

9 AM

run: rec 37:12 [1] 6.82 km (5:27 / km)

sweet jesus this was a death shuffle. every muscle in my upper legs was stiff and sore
12 PM

ride 50:00 [1] 5.0 km (10:00 / km)

Wednesday Sep 13, 2017 #

run: rec (run + strength) 53:19 [1] 11.0 km (4:51 / km)

43min run to sav, random weights/strength (3 supersets/6 diff exercises), 10min run home

this was pretty good. was feeling pretty stiff /heavy from yesterday, but after a few slow km's to start dani and i ended up rolling along at a respectable pace. strength was okay, i think i did weighted squats for the first time in at least 5 years (they add a lot of mass to my legs... legit i was built like a brick shithouse when i was 19). felt like my hammies were popping out of my legs, but that's what you get when you haven't been in the weight room since july! jog home was almost a shuffle!

Tuesday Sep 12, 2017 #

run: tempo 1:18:30 [3] 16.96 km (4:38 / km)

activation, 20min wu, dynamic wu, yog over to farm
3x12min tempo, 2min rec
4x~50m hills, walk down rec
15min cd

this was pretty good. first w/o back with the old gals! was pleasantly surprised at how badly i was not suffering. totally thought i would just hang on as long as possible and then death march back home, but managed to work well with NS + EL the whole time. not a bad way to officially start xc. my weird L forefoot cramp/morton neuroma/whatever the hell was kind of bothering me for the whole last set of tempo. not sure how to prevent this from happening, or what kind of professional to even ask about this haha. but it was okay when i changed from flats to trainers to do a few hills.

Monday Sep 11, 2017 #

run: rec (shake out) 26:00 [1] 5.28 km (4:55 / km)

Sunday Sep 10, 2017 #

run: long run 1:20:00 [2] 16.1 km (4:58 / km)

solo long run with 2 random miles @ SS. tried to meet with the LU group but nobody was at centennial?! tres annoying. still had some beer in my belly from the previous night but was feeling pretty decent all things considered.

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