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Training Log Archive: vandessa

In the 7 days ending Nov 18:

activity # timemileskm+m
  run: rec6 4:24:16 30.71(8:36) 49.43(5:21)
  run: fartlek1 1:05:35 6.32(10:23) 10.17(6:27)
  run: track 1 56:35 7.96(7:07) 12.81(4:25)
  Total8 6:26:26 44.99(8:35) 72.41(5:20)

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Saturday Nov 18 #

run: rec 45:04 [1] 9.08 km (4:58 / km)

nice run with DT and ML. as much as it sucks to be back home, it's nice to be back home!

Friday Nov 17 #

run: track 56:35 [4] 12.81 km (4:25 / km)

~13min wu (forgot about practice LOLOLOL), dynamic wu in butterdome
12min of (2min AT, 2min surge)
on indoor track: 3x1k, 3min rec
25min cd

3:32, 3:24, 3:25

this was alright. felt much better than i did earlier this week. hip flexors still a little sore. ran the 1st and last k in reverse direction. crazy how much easier running k's on the track feels. air felt brutal and dry though.

Thursday Nov 16 #

run: rec 26:00 [1] 4.7 km (5:32 / km)

ran britt to work in the morning, then ran a bit longer but was in a hurry to get to airport. meant to do a second easy run when i got back into yeg but we decided to move workout to friday so i opted out. hip flexors were pretty damn sore, we went out to silver star wed night for some xc skiing which was AWESOME

Wednesday Nov 15 #

run: fartlek 1:05:35 [2] 10.17 km (6:27 / km)

this was kind of trash. definitely wouldn't call this a "workout" haha. warm up felt terrible. prescribed w/o was 5x40s hill, 2x12min tempo, 5x40s hill. i did the 5 hills on either end but they weren't very snappy. the tempo just turned into a "somewhat strong off day effort" and i totally dogged cool down. it's not like i was going crazy in kelowna or anything, just an off couple of days!

Tuesday Nov 14 #

7 AM

run: rec 20:00 [1] 3.33 km (6:00 / km)

take your britt to work day
5 PM

run: rec 1:11:06 [1] 13.2 km (5:23 / km)

ran OYO then dropped by hospital to pick britt up at the end of her shift to yog home. did NOT feel like doing a workout so shifted it to saturday. was still feeling stiff/sore from the weekend (the sunday mountain run did not help me recover)

Monday Nov 13 #

run: rec 34:06 [1] 6.67 km (5:07 / km)

Sunday Nov 12 #

run: rec 1:08:00 [1] 12.45 km (5:28 / km)

ran with michael Somppi in Kelowna. when you ask a skier to run with you, they will take you to a mountain, make you run up for 20 minutes, through lots of snowy sections, while they're wearing thick trail shoes and you are not!!! kept the mileage a bit lower as a result.

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