Training Log Archive: vandessaIn the 7 days ending Feb 10, 2018:
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Saturday Feb 10, 2018 #
12 PM
run: rec 23:08 [1] 4.9 km (4:43 / km)
2 PM
run: rec 48:47 [1] 10.33 km (4:43 / km)
quick 19min with ML & DT, quick break to watch races, then back outside for the rest. going top heavy on the weekend mileage because it's easier for me to do.
Friday Feb 9, 2018 #
10 AM
run: hills 1:12:24 [3] 15.19 km (4:46 / km)
activation, 21min wu, dynamic wu
12x40sec emily murphy hill, jog down rec
10ish min SS, straight into 15min cd
showed up ready to work out on the track but that was not an option sadly, so hit the hill instead. hills were OK, it was a little chilly but footing wasn't bad. most reps were really good, a couple weren't great when the focus slipped. SS was ok, it wasn't blazing but it was as good as it could have been.
12x40sec emily murphy hill, jog down rec
10ish min SS, straight into 15min cd
showed up ready to work out on the track but that was not an option sadly, so hit the hill instead. hills were OK, it was a little chilly but footing wasn't bad. most reps were really good, a couple weren't great when the focus slipped. SS was ok, it wasn't blazing but it was as good as it could have been.
5 PM
run: rec (ez pm run) 30:00 [1] 6.14 km (4:53 / km)
Thursday Feb 8, 2018 #
Note
(rest day)
Wednesday Feb 7, 2018 #
run: rec (treadmill) 1:00:00 [1] 11.91 km (5:02 / km)
no strength today, was feeling weird and fatigued and weak.
Tuesday Feb 6, 2018 #
run: track 38:34 [2] 8.75 km (4:24 / km)
10min wu, got off work late :(, dynamic wu, couple extra strides
6x500m on 5min in flats! at crosslink
19min cd
1:39.6, 1:38.5, 1:36.6, 1:37.8, 1:30.0, 1:31.6
this was pretty easy, especially with ~3.5min recovery. just hung off the back of the boys and let them set the pace, then offered to lead rep #5 LOL, can you tell? was wary of wearing flats for the first time but it was so much easier navigating around that stupid track. my calves are a little sore right now though, and they NEVER get sore from running.
6x500m on 5min in flats! at crosslink
19min cd
1:39.6, 1:38.5, 1:36.6, 1:37.8, 1:30.0, 1:31.6
this was pretty easy, especially with ~3.5min recovery. just hung off the back of the boys and let them set the pace, then offered to lead rep #5 LOL, can you tell? was wary of wearing flats for the first time but it was so much easier navigating around that stupid track. my calves are a little sore right now though, and they NEVER get sore from running.
Monday Feb 5, 2018 #
run: rec (treadmill shake out) 30:00 [1] 6.04 km (4:58 / km)
Sunday Feb 4, 2018 #
run: long run 1:31:00 [1] 18.14 km (5:01 / km)
did this on the dread and it SUCKED. too effin cold to run outside. but i watched the lobster on youtube. dece movie.