Training Log Archive: vandessa

activation, 20min wu, dynamic wu @ south dome, 3x50m + 1x80m in spikes
4 mile tempo w/ a couple random 10-15s surges
5x80m strides in spikes
27min cd

this was ok. felt extremely flat until trying the new spikes for the first time, they made me feel so fast and responsive against the track. tempo was 26:40, not stellar but could have been worse. i think my best ever is 26:18, but February of last year I did one solo in 26:32. i slipped on some ice and fell flat on my butt in a huge puddle, thankfully no one was around to see but it definitely took the wind out of my sails for a bit and accounts for the slower second mile. i'm glad i got to do a longer effort today, the aerobic side of things can always use more work.

C • yeeeeehawwwww 1

this was a disaster run! ML and I went down into Hawrelak and turned right off the foot bridge to check out the treacherous, every-time-i-run-it-i-vow-to-never-run-it-again trail. we made things super difficult for ourselves and there was some scrambling and climbing and slipping and bushwhacking, added >30 minutes of non-running time to our total time haha. once we were back on dry ground we had about an hour left and clipped off the rest of the run at a pretty respectable pace. no weird mystery pains today, just some all-over general soreness so I'm a pretty happy camper right now.

18min run to sav, day 2 strength, 34min run home w/ BG

this was alright. some full body stiffness and soreness from training lately. did 35/40/40kg for hang cleans and it felt easy enough.

activation, 19min wu, dynamic wu, 3x50 + 1x80 in flats
10x200m @ 1500 effort, 45s rec in Bdome
8min foxy frog outside (2min SS/4min 30/30, 2min SS)
10x200m @ 1500 effort, 45s rec; all in flats
16min cd

34.9, 34.6, 35.9, 35.5, 33.8, 34.6, 33.7, 34.1, 35.4, 33.8
35.9, 35.2, 35.1, 34.6, 34.4, 34.5, 34.2, 33.7, 33.6, 32.3

this was fun. we had a big group with EL, NS, ML, & BG. only had to lead 3 reps in the first set! led more in the second half. i think the 2 sets probably average out a bit similar, but the first set was a little more all-over-the-place and 2nd set had a clear trend from slower to faster. off track stuff wasn't crazy fast but it was alright. there was some fatigue in the legs during the 2nd track set. started to feel difficult at interval #19. overall a good day, despite the trash weather!

ez am shuffle

nice am run with DT. started as a shuffle but was rolling at a respectable pace at the end

10min run to sav, day 1 strength, 15min run home

kept things lighter (95lb squats, 30-35-35kg cleans) because i KNOW i'm going to be sore and want to be reasonably ready for friday.