Training Log Archive: vandessaIn the 7 days ending Jan 6, 2018:
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Saturday Jan 6, 2018 #
run: rec (run + strength) 1:00:32 [1] 12.17 km (4:58 / km)
30min run with EL, strength at sav, 30min run home
first time doing weights since the 1 time i did them in tbay haha. maybe could have tried heavier cleans today but we kept it on the lighter side, in tbay i was yossing up 95lbs because there were no other plates. today i stepped on the scale and immediately regretted it, have a couple casual lbs to shave off before GBO.
first time doing weights since the 1 time i did them in tbay haha. maybe could have tried heavier cleans today but we kept it on the lighter side, in tbay i was yossing up 95lbs because there were no other plates. today i stepped on the scale and immediately regretted it, have a couple casual lbs to shave off before GBO.
Friday Jan 5, 2018 #
run: rec 50:00 [1] 10.26 km (4:52 / km)
first run back in AB. could have CRIED it was so fucking warm out. was very nice to get out of -30. waited until a bit later in the day to run, to kind of get over the plane legs. was feeling a good amount of stiffness, couldn't tell if it was from thursday's sesh or from travel.
Thursday Jan 4, 2018 #
run: track 48:45 [3] 11.28 km (4:19 / km)
activation, 20min wu, straight into 5min tempo, dynamic wu, 3x50m in spikes
S1: 200, 600, 200 (1/3min rec), flats, 6min SR
S2: 600, 200, 200 (3/1min rec), flats, 6min SR
S3: 600, 200, 200 (3/1min rec), spikes
14min cd on dread
32.8, 1:44.4, 34.6
1:44.4, 34.9, 34.2
1:47.4, 34.6, 34.0
this was ok, there were good and pad parts about it. defs started a little too excited and needed to feel out the pace. i think had i relaxed into the w/o more in the first half, i would have hit pace for the 3rd 600 (shooting for 1:45-46). i think it's a decent workout on paper especially having done it alone but the key interval was the 3rd 600 and don't feel i quite knocked it out of the park. also unsure of whether the recoveries were too long, but they felt like just barely enough. a big plus was running out in lane 4 (outermost lane) which made a world of difference.
S1: 200, 600, 200 (1/3min rec), flats, 6min SR
S2: 600, 200, 200 (3/1min rec), flats, 6min SR
S3: 600, 200, 200 (3/1min rec), spikes
14min cd on dread
32.8, 1:44.4, 34.6
1:44.4, 34.9, 34.2
1:47.4, 34.6, 34.0
this was ok, there were good and pad parts about it. defs started a little too excited and needed to feel out the pace. i think had i relaxed into the w/o more in the first half, i would have hit pace for the 3rd 600 (shooting for 1:45-46). i think it's a decent workout on paper especially having done it alone but the key interval was the 3rd 600 and don't feel i quite knocked it out of the park. also unsure of whether the recoveries were too long, but they felt like just barely enough. a big plus was running out in lane 4 (outermost lane) which made a world of difference.
Wednesday Jan 3, 2018 #
run: rec 37:02 [1] 7.75 km (4:47 / km)
original plan was to do a workout but logistically made sense to get a bunch of shit done instead and shunt w/o to thursday. boys weren't doing a good w/o for me to hop into anyway, and there was a group of girls meeting up thurs. by the time i decided to switch, it was too late to do an am run so this one measly off day was all i got.
Tuesday Jan 2, 2018 #
run: rec (shake out) 21:16 [1] 4.14 km (5:08 / km)
shake out with the pooch
Monday Jan 1, 2018 #
run: fartlek 50:20 [2] 10.59 km (4:45 / km)
this was alright. really wanted to run with maxi now that she's back in town so met up and we did 15min of 3:30 steady, 30s surge. kept er pretty casual. will treat tomorrow like monday instead.
Sunday Dec 31, 2017 #
run: long run 1:20:00 [1] 10.0 mi (8:00 / mi)
oh my god this was brutal. i hate the treadmill with a burning passion for anything over 20 minutes but it was way too cold all day to be able to run outside for that long. honestly surprised i did the full 80min.