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Training Log Archive: vandessa

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  run: rec4 2:43:30 20.73(7:53) 33.36(4:54)
  run: race1 1:00:14 8.8(6:50) 14.17(4:15)
  run: tempo1 56:14 7.62(7:23) 12.27(4:35)
  Total6 4:39:58 37.16(7:32) 59.8(4:41)

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Saturday Nov 25, 2017 #

run: race race (Kingstone xc nationals) 1:00:14 [5] 14.17 km (4:15 / km)

activation, 20min wu, dynamic wu, strides in xc flats
10km - 40:14, 52nd

haha this was brutal! i feel dumb for whipping out excuses a-la-sasha-gollish, but i was stupid to underestimate just how bad the conditions would be. i've never raced in that much mud over that long a distance before, and totally disrespected the beast that is cross country. went into it thinking it wouldn't be ideal but i would be fine with my trusty XC flats (i don't own any spiked shoes that fit/would be suitable/comfy over that distance). in retrospect i should have at least tried to borrow some better spikes... there was one part of the course after the 2.5 and 2km loops split off, and the relatively untouched grass was awesome to run on, i felt like that was the only part of the course i was actually moving forward. the rest of the loop was just decimated and there was no way to escape the mud. but honestly at the end of the day, under better conditions or with better footwear, would i have been more proud to run a 38-39.xx? probably not.. also fair to note that it looked like the times were slow across the board (won in 34:48) but the course distance was pretty accurate. overall it was a fun trip, at the beginning of the season i said i would go and i went and i did it, and i'm glad i did it. but totally felt like a fish out of water.

as for this season overall, i'm pretty happy with the training i put in, i think compared to last year i managed to make improvements and run higher mileage and hit longer workouts without switching gears from 6km training to 10km training too much. we'll see how the speed is doing once we're back on the track again, but i think i've set myself up well for another year of crushing big workouts and races on the track.

Friday Nov 24, 2017 #

run: rec (race prep) 20:30 [1] 4.28 km (4:47 / km)

activation, 20min on course, dynamic wu

race prep was good. nice preview of the course.

Thursday Nov 23, 2017 #

run: rec 46:56 [1] 9.42 km (4:59 / km)

nice lil run after touching down in kingston.

Wednesday Nov 22, 2017 #

run: rec (treadmill) 35:00 [1] 7.13 km (4:55 / km)

did this at night, full day so it was all i had time for.

Tuesday Nov 21, 2017 #

run: tempo 56:14 [3] 12.27 km (4:35 / km)

activation, 20min wu, dynamic wu
5x200m, 200 jog rec (flats)
2x8min tempo w/ 2 random surges, 2min rec, straight into 15min cd

35.3, 36.2, 36.2, 34.1, 34.6 (led 1, 2, 5)

this was alright. was feeling pretty good, and it was nice to be on the track. by around this time of the year (week before butterdome crap sale) i usually do at least one easy session of 200's just to make contact with the track so i was glad to not miss out on that despite nationals looming. tempo was decent as well.

Monday Nov 20, 2017 #

(rest day)

Sunday Nov 19, 2017 #

run: rec 1:01:04 [1] 12.53 km (4:52 / km)

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