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Training Log Archive: vandessa

In the 7 days ending Nov 11:

activity # timemileskm+m
  run: rec4 3:02:14 22.89(7:58) 36.83(4:57)
  run: tempo1 1:28:50 11.04(8:03) 17.77(5:00)
  run: long run1 1:22:40 10.31(8:01) 16.6(4:59)
  run: xc intervals1 1:18:00 10.76(7:15) 17.31(4:30)
  cross training 1 10:00 0.62(16:06) 1.0(10:00)
  Total8 7:21:44 55.62(7:57) 89.51(4:56)

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Saturday Nov 11 #

run: xc intervals 1:18:00 [4] 17.31 km (4:30 / km)

activation, 21min wu, dynamic wu (saville)
8min of (2min AT, 2min press)
3x1km around football field, 90s rec
6min of (2min AT, 2min press)
3x1km, 90-100sec rec
15min cd

3:36, 3:38, 3:35
3:36, 3:32, 3:31

this was alright! wasn't feeling the greatest today, maybe like a 7.5 - 8/10. worked out well that the football field was cleared for a game. the "off-track" stuff was pretty good quality. the km's were pretty good too, maybe wasn't feeling the most peppy (maybe would have felt better if it was warmer outside). can't complain about the times, sure makes a difference doing them on a nice flat surface rather than out at gold bar!

Friday Nov 10 #

run: rec 46:23 [1] 8.99 km (5:10 / km)

nice evening run with some pals

Thursday Nov 9 #

run: rec 50:04 [1] 10.51 km (4:46 / km)

nice run with DT. we were clipping along at a respectable pace for most of it!

Wednesday Nov 8 #

9 AM

run: rec 55:09 [1] 11.01 km (5:01 / km)

1 PM

cross training (bike + strength) 10:00 [1] 1.0 km (10:00 / km)

meant to wake up early enough to get everything done at once.. THAT DIDN'T HAPPEN. did 10min on bike to warm up. upped cleans to 40kg, felt pretty good.

Tuesday Nov 7 #

run: tempo (tempo + hills) 1:28:50 [3] 17.77 km (5:00 / km)

activation, 20min wu, dynamic wu (butterdome), jog over to emily murphy hill
6x35s hill, jog down rec
2x10min tempo (w/ 30s surge q~3min), 90s rec
6x35s hill, jog down rec
16:30 cd

this was alright. warming up on the track was supa fun, felt so fast doing strides! worked with EL and NS today. crushed the hills, and was finishing about 10-20m? in front of the other 2 gals each time. there was still some packed down snow on the sidewalks. tempo was meh, felt good but it wasn't the best quality. was hanging back a bit to keep the group together, wasn't really skirting around that aerobic threshold until the latter part of the 2nd set. 2nd chunk of tempo faster than the 1st. overall fun w/o, nice to switch things up a bit!

Monday Nov 6 #

run: rec 30:38 [1] 6.32 km (4:51 / km)

nice EZ am run with DT

Sunday Nov 5 #

run: long run 1:22:40 [1] 16.6 km (4:59 / km)

niec LR with DT. wasn't v sore from yesterday. it's definitely been a different feel running in the snow the past few days, i think my hips are a bit tight from that.

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