Training Log Archive: vandessa

nice bday run with DT, complete with a cupcake at the end! the cold finally broke thankfully

activation, 20min wu, dynamic wu in dome, 4x50m in spikes + 1x90m
on tread: 6x3min (6:10 - 5:55/mi), 90s jog rec
5x90m in spikes in dome
8.5min cd home

this was alright. treadmill stuff was quite good, started at the slower end of prescribed paces and went faster each rep, but felt fairly easy so I would start a bit quicker next time. felt a little flat on the track, but was fun to spike up. would have been even better to get on the actual track but what can ya do

cold run with DT after getting back into yeg for a conference. left GP early on the greyhound so I was a little tired, but the bus was empty so I could stretch out during the drive.

12:45 wu (inside), dynamic wu
1250, 1000, 750, 500, 2x200 (250m jog rec)
10min cd
all in trainers, on 250m rectangle track, rubber surface on top of concrete (at crosslink), all at sort of tempo effort

4:32.9, 3:35.9, 2:42.3, 1:41.5, 33.9, 32.5

this was kind of ehhh, just making the most of what i've got up here in GP. very lovely of Bill and his group to welcome me with open arms, everyone's super friendly. i am skeptical of doing too much on this track or running too many fast corners. the surface is on the harder side and a bit slippery, and it is rectangle haha. but the change of pace is nice and being around a group is good. the intervals were ok, didn't want to go harder than a tempo-ish effort. first 3 reps all averaged pretty much the same pace, the 500 was a bit quicker, and we rolled down the 200's (because we cut corners and made up the extra distance). next time i will show up early to get a proper warm up in? they only do a slow 2k wu and like 6-7min cool down, whaaaat??

decent long run, got to run my favourite route. weather was alright, footing was alright, couldn't complain. was a bit sore from strength. also ran like 2 hours later than intended haha. had to hit the road to GP right after :(