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Training Log Archive: vandessa

In the 7 days ending Feb 3:

activity # timemileskm+m
  run: rec4 2:42:00 20.36(7:57) 32.77(4:57)
  run: long run1 1:31:08 11.55(7:54) 18.58(4:54)
  run: fartlek1 1:05:20 8.9(7:20) 14.33(4:34)
  run: track 1 42:14 5.65(7:28) 9.1(4:38)
  Total7 6:00:42 46.47(7:46) 74.78(4:49)

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Saturday Feb 3 #

run: fartlek (treadmill) 1:05:20 [3] 14.33 km (4:34 / km)

activation, 20min wu on dread, dynamic wu on eastlink "track"
6x3min on, 1min rec on dread (24min total, always start with 1-2min EZ)
6 laps of striding straightaway, yog corners on square track
16min cd on dread
strength

this was alllllright. did a similar session a few weeks back but slower and with 90s rec instead of 60s. started at 6:03 and worked down to 5:52/mi. was in control the first half, then was starting to feel difficult, but wasn't getting out of control until end of last rep. managed to squeak just over 6km in 24min so with 6 easier minutes in there that ain't bad (Y)

strength was suboptimal. there were a bunch of goons taking forever on the platforms so skipped cleans and went straight to DL with the hex bar. i've never used one but it was so much easier than reg DL, did sets of 6 and went 110lb then 3 sets of 130lb. would be able to lift more/heavier if my lady hands weren't so delicate. did some one arm dumbbell snatch in my circuit to try and make up for no cleans.

Friday Feb 2 #

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

ultimate lazy friday

Thursday Feb 1 #

run: rec (treadmill) 42:00 [1] 8.63 km (4:52 / km)

Wednesday Jan 31 #

run: rec (run + strength) 1:00:00 [1] 11.92 km (5:02 / km)

45min on dread, strength. 15min cd on dread

ya girl was cleaning 5x100lbs today and feeling pretty good about it, after 3 sets beforehand! (5x75-95-95lbs). god bless.

Tuesday Jan 30 #

run: track 42:14 [2] 9.1 km (4:38 / km)

20min wu, dynamic wu
7x300m on 3min
16min cd

52.9, 53.8, 52.7, 52.9, 53.1, 52.4, 53.4

this was ok. was feeling a little beat up and flat from this weekend. the gp group did exact same w/o as last week. i wanted to go until it felt difficult and then shut it down, heading in i thought i would only manage a couple before starting to feel trashy. just don't want to run too fatigued on that stupid track.

Monday Jan 29 #

run: rec (treadmill shake out) 25:00 [1] 5.09 km (4:55 / km)

Sunday Jan 28 #

run: long run 1:31:08 [1] 18.58 km (4:54 / km)

it was fairly chilly but the snow was cleared nicely along my entire route so footing was quite good. slugged along the first 6km or so, was feeling a little stiff from yesterday. after that i was nice and warmed up and was able to clip along at an honest pace. happy with today. it might possibly be my longest run ever?

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