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Training Log Archive: vandessa

In the 7 days ending Jan 27:

activity # timemileskm+m
  run: rec4 2:03:00 15.78(7:48) 25.39(4:51)
  run: long run1 1:25:00 11.1(7:40) 17.86(4:46)
  run: tempo1 1:03:30 8.71(7:17) 14.02(4:32)
  run: hills1 51:00 6.14(8:18) 9.88(5:10)
  run: track 1 35:18 4.6(7:41) 7.4(4:46)
  Total8 5:57:48 46.32(7:43) 74.55(4:48)

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Saturday Jan 27 #

run: tempo 1:03:30 [3] 14.02 km (4:32 / km)

activation, 20min wu on tready, dynamic wu on rectangle track
4x5min AT, 2min rec on tready
16:30 cd
rest + food, strength

this was pretty good! woke up feeling great. did everything at eastlink, beautiful new facility minus the fact the track is even worse than crosslink and there are only ??2 platforms???? the gym def caters to NARPs. but treadmill was a beauty. did 1st tempo rep @ 6:03 and the rest at 6:00 pace. managed to stay in control until the end, started to feel pretty rough in the last half of the last rep so it was the perfect amount of work. didn't feel super "on" for strength but it was decent regardless. cleans weren't heavy but i did 4 sets, 5x74lbs + 3x5x84lbs. finished off with a couple sets of medball strength.

Friday Jan 26 #

run: rec (treadmill) 42:00 [1] 8.72 km (4:49 / km)

Thursday Jan 25 #

run: hills 51:00 [2] 9.88 km (5:10 / km)

this was my first run in the outdoors in grande prairie and the weather was TRASH! met the group at the college, we just straight up ran for 30min, then did 8 short hill sprints, and then i went for an extra 20ish minutes alone afterward. crushed everyone on the hills, duh

Wednesday Jan 24 #

5 PM

run: rec (treadmill) 30:00 [1] 6.21 km (4:50 / km)

9 PM

run: rec (treadmill) 26:00 [1] 5.28 km (4:55 / km)

didn't have time to get to the gym, hopped on the treadmill later instead haha.

Tuesday Jan 23 #

run: track 35:18 [3] 7.4 km (4:46 / km)

17min wu, dynamic wu, couple extra strides
8x300m, 2min rec (rectangle track)
11:20 cd

52.2, 54.3, 52.7, 52.3, 52.4, 52.5, 53.0, 53.4

i almost got there early enough to get a proper warm up in! it's tough when i work late. this was ok, didn't feel too hard on the bod but running this quick def needs more effort than a regular track. was nice to shut the brain off and just follow one of the guys though. seems we always finish the session and rush off the track, i think because they only book a lane for a set amount of time? i'll try to get extra running in outside from now on.

Monday Jan 22 #

run: rec (treadmill shake out) 25:00 [1] 5.18 km (4:50 / km)

Sunday Jan 21 #

run: long run 1:25:00 [1] 17.86 km (4:46 / km)

best long run i've had in a while. was feeling better and rested and ready for redemption!

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