Training Log Archive: vandessaIn the 7 days ending May 26, 2018:
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Saturday May 26, 2018 #
run: track 52:15 [3] 12.13 km (4:18 / km)
activation, 20min wu, dynamic wu, 3x50m
4x400m, 90s rec
8min SS
400, 300, 300, 200, 200 w/ 90/60/60/50sec rec (spikes on for last set)
15min cd
71.6, 71.8, 70.7, 70.5
72.2, 52.7, 52.2, 35.5, 34.5
this was ok for a solo session. there was some wind to battle on the quarters but otherwise weather was great. thought about hitting some speedier stuff at the end but i wanted to go home.
4x400m, 90s rec
8min SS
400, 300, 300, 200, 200 w/ 90/60/60/50sec rec (spikes on for last set)
15min cd
71.6, 71.8, 70.7, 70.5
72.2, 52.7, 52.2, 35.5, 34.5
this was ok for a solo session. there was some wind to battle on the quarters but otherwise weather was great. thought about hitting some speedier stuff at the end but i wanted to go home.
Friday May 25, 2018 #
run: rec 32:00 [1] 6.68 km (4:47 / km)
25min run to track, dynamic wu, run home
Wednesday May 23, 2018 #
run: rec 21:20 [1] 4.13 km (5:10 / km)
Tuesday May 22, 2018 #
run: track (track + tempo) 56:00 [3] 13.13 km (4:16 / km)
activation, 20min wu, dynamic wu, 3x50m + 1x80m in spikes
3x(4min SS/tempo / 4x200m w/ 60s rec) (flats)
2x200m GC (spikes)
16min cd
35.3, 35.2, 34.9, 34.7
35.0, 34.6, 34.1, 35.0
36.4, 35.5, 35.2, 35.5
30.6, 29.7
this was ok. was v grateful for an easier session. today was one of our hotter days, but we haven't had a day with such mild wind yet so it's too bad the conditions were totally wasted. if my head was in the right space i would have wanted to do more. worked on my own, nicky did something a bit different and a bit shorter, which was fine. the short tempos were ok but made me feel like my aerobic fitness isn't where i'd like it to be, we've been slackin on the tempos. 200's breezed by. the last set was slower because i was paying less attention to what i was doing (and not looking at my watch), not because i was dying. the option to do another set was tempting but it was hot and i had to get home. hopped in with elecktra for the 200 gear changes, those were fun. so ready for this week to be over.
3x(4min SS/tempo / 4x200m w/ 60s rec) (flats)
2x200m GC (spikes)
16min cd
35.3, 35.2, 34.9, 34.7
35.0, 34.6, 34.1, 35.0
36.4, 35.5, 35.2, 35.5
30.6, 29.7
this was ok. was v grateful for an easier session. today was one of our hotter days, but we haven't had a day with such mild wind yet so it's too bad the conditions were totally wasted. if my head was in the right space i would have wanted to do more. worked on my own, nicky did something a bit different and a bit shorter, which was fine. the short tempos were ok but made me feel like my aerobic fitness isn't where i'd like it to be, we've been slackin on the tempos. 200's breezed by. the last set was slower because i was paying less attention to what i was doing (and not looking at my watch), not because i was dying. the option to do another set was tempting but it was hot and i had to get home. hopped in with elecktra for the 200 gear changes, those were fun. so ready for this week to be over.
Monday May 21, 2018 #
run: rec 36:00 [1] 7.63 km (4:43 / km)
study break. bit longer than most mondays to make up for the mileage i know i'll be skipping later this week.. haha
Sunday May 20, 2018 #
run: long run 1:30:00 [1] 18.9 km (4:46 / km)
nice long run with DT. bit slower off the start and through some hilly sections but otherwise we were clipping along at an honest pace. felt decent.