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Training Log Archive: vandessa

In the 7 days ending Feb 17:

activity # timemileskm+m
  run: rec6 3:15:00 24.71(7:54) 39.76(4:54)
  run: long run1 1:34:00 11.99(7:50) 19.3(4:52)
  run: fartlek1 1:11:30 9.57(7:28) 15.4(4:39)
  run: track 1 44:30 6.21(7:10) 10.0(4:27)
  Total9 6:45:00 52.48(7:43) 84.46(4:48)

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Saturday Feb 17 #

1 PM

run: fartlek (treadmill) 1:11:30 [4] 15.4 km (4:39 / km)

activation, 20min wu, dynamic wu on square track
2x(3, 2, 1min on, 2, 1min rec), 3min set rest; then 4min rec, 3x1min on, 1 off
5 laps of square track striding longer straights, jog corners
16min cd
strength

this was pretty good. wanted to do straight up 3 sets of 3/2/1 but didn't feel like i had it in me to hold the same pace for another 3min then 2min interval, hence the 3x1min set at the end haha. i wasn't going too much harder than previous weeks, did pretty much everything at 5:53-5:46 pace. strides on the track were nice to roll out the legs.

managed to do cleans (1x5 @ 75, 3x5 @ 95lb) and then dead lifts with the hex bar (3x6x130lbs) then just some general stuff after.
7 PM

run: rec (treadmill shake out) 20:00 [1] 4.07 km (4:55 / km)

Friday Feb 16 #

run: rec (treadmill) 50:00 [1] 10.19 km (4:54 / km)

Thursday Feb 15 #

run: rec (treadmill) 45:00 [1] 9.14 km (4:55 / km)

Wednesday Feb 14 #

6 PM

run: rec (treadmill) 35:00 [1] 7.07 km (4:57 / km)

9 PM

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

Tuesday Feb 13 #

run: track 44:30 [3] 10.0 km (4:27 / km)

activation, 18:30 wu, dynamic wu
5x300 on 2min, 3min rec, 3x300m on 2min, 3min rec, 2x300 on 2min, in flats
17min cd

54.8, 54.9, 52.0, 54.2, 53.5
52.7, 54.8, 53.8, 52.3, 51.1

this was actually ok. the full w/o was 12x300 on 2min. i wasn't up for doing the whole thing with ~65sec rec between each rep, so i skipped #6 and 10. wasn't feeling amazing with the weekend's mileage in my legs but was still better than expected, and i led the 4 fastest reps haha.

Monday Feb 12 #

run: rec (treadmill shake out) 20:00 [1] 4.2 km (4:46 / km)

Sunday Feb 11 #

run: long run 1:34:00 [1] 19.3 km (4:52 / km)

lovely long run with ML. bit chilly but nice run overall. winter miles bring summer smiles!

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