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Training Log Archive: vandessa

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  run: rec7 3:38:15 27.08(8:04) 43.58(5:00)
  run: track 2 1:53:34 15.94(7:08) 25.65(4:26)
  Total9 5:31:49 43.02(7:43) 69.23(4:48)

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Saturday Dec 9, 2017 #

11 AM

run: rec (run + strength) 39:44 [1] 7.78 km (5:06 / km)

22min run to sav, strength, 17min run home

met up with EL today, this was fun. i hadn't done the current strength yet.
7 PM

run: rec (pm shake out) 22:24 [1] 4.24 km (5:17 / km)

Friday Dec 8, 2017 #

run: track 54:14 [4] 12.38 km (4:23 / km)

activation, 20min wu, dynamic wu, 40-50-60m in spikes, 80m in spikes
5x200m, 60s rec (@ 1k effort, in flats)
10min tempo outside
5x200m, 60s rec (1k effort, in spikes)
16min cd

32.3, 33.3, 32.3, 31.9, 32.5
33.8, 32.8, 34.2, 32.1, 32.1

this was pretty good. was still feeling pretty tight when i woke up today, esp in the lower legs, but all things considered i was feeling good heading in. i'm glad it was an easier transition session, i don't think i was ready to try to hit any longer intervals. off track stuff was decent, worked well with EL; felt way better than tuesday but it was also warm as eff outside and we didn't run on any ice. on track stuff was fun, was hoping for 33's but still trying to figure out pacing. i led all odd #'s, so that 34 was my fault haha. the 2nd set felt much easier, so i was tricked into running a bit too relaxed on that middle rep. this time last year was right after i had a couple bad falls on the ice so i actually missed this weekend's session last year, so i'm already out ahead!

Thursday Dec 7, 2017 #

run: rec 40:12 [1] 8.01 km (5:01 / km)

nice run with ML, started easier and worked into it. wanted to do an am shake out today but i could barely walk when i hobbled out of bed haha. my lower legs were suuper tight, the DOMS were real today.

Wednesday Dec 6, 2017 #

run: rec 52:05 [1] 10.47 km (4:58 / km)

nice run with DT, was supposed to do strength but was feeling tired from work and the DOMS from yesterday's session started to really kick in around 3pm. weights would have just wrecked me for an extra 4 days and i'd like to be able to run on friday!

Tuesday Dec 5, 2017 #

run: track 59:20 [3] 13.27 km (4:28 / km)

activation, 20min wu, dynamic wu
3x50m + 1x80m in flats
3x(300+200, 1min rec + jog to 300m start rec)
2 mile SS/AT (13:35)
3x(300+200, 1min rec + jog to 300m start rec)
15min cd

54.0, 36.5, 51.8, 33.4, 53.8, 31.9
55.6, 35.9, 53.7, 34.7, 52.7, 34.0

this was alright. bit all over the place with pacing. 2nd set on the track was definitely a bit slower but also a bit more consistent. everything felt smooth, wasn't working too hard, just trying to adjust to the butterdome again. off track stuff wasn't blazing but it was pretty icy everywhere, was tough to get rolling but the 2nd half was still faster than 1st half. worked well with NS and EL, it's nice to have a solid group, it's too bad we're all going to get separated this winter.
9 AM

run: rec (am shake out) 15:36 [1] 3.21 km (4:52 / km)

Monday Dec 4, 2017 #

run: rec (shake out) 20:44 [1] 4.3 km (4:49 / km)

Sunday Dec 3, 2017 #

run: rec 27:30 [1] 5.57 km (4:56 / km)

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