Training Log Archive: rastridge

Easy run to vanier park to vet wet courses

warm up jog from track to little aus

7x(800m loop at 5km effort, 80s rest)
1: 2:54.5
2: 2:55.9
3: 2:59.4
4: 3:00.8
5: 2:59.5
6: 3:01.7
7: 3:02.2

average = 2:59.1 (3:44min/km)

goal was 3:02.6 (corresponding to 3:48min/km which is 19:00 5km)

cool down jog from little aus to wesbrook village

ride to class

ride back from class

50min easy run—pacific spirit park usual just continued along sw marine dr to wesbrook mall (the trail actuallly gets super narrow and muddy here, so much more fun than the almost industrial trails in pacific spirit...)and added a small loop in wesbrook village

70min long run--decided to do a road loop (legit everywhere: 16th to blanca to through little aus to chancellor to usual marine dr loop to wesbrook mall + 2 loops around wesbrook village for the last 25min)

ride to class

Ride back from class

no swimming :( physics midterm scheduled from 18:00-19:45

same leg and core exercises

ride to class

ride back from class

ride to class

ride back from class

warm up jog in pacific spirit--should probably bring headlamp next time... was a little optimistic about how much sunlight there was :)

4x(100 strides, 60s rest)
- 17.8, 18.1, 17.3, 17.5 (average = 17.7, 2:57min/km)
- strides, so not flat out; happy though with how I was able to lengthen out and feel strong--set me up for a pretty good workout :)
- just to show what pace they were at they were slightly slower than my 800m pace (2:55min/km), although that is hard to judge on such a short interval

3min set rest

1200 @ 5km effort
- 4:25.9 (3:42min/km)
- slightly faster than goal 5km pace (3:48min/km for 19:00), so very pleased that the effort I put in paid off properly :)

3min set rest

800 @ 3km effort
- 2:53.3 (3:36min/km)
- this was practically right on the dot--my 3000m time is 10:57, which is 3:39min/km, so again very pleased with this

3min set rest

2x(400 @ 1500m effort, 2min rest)
- 79.8, 78.9 (average = 79.4, 3:19min/km)
- these were basically exactly at 1500m pace (my 1500m time is 4:55, which is 3:17min/km), again very pleased, and if anything they were slightly slow

3min set rest

4x200 @ faster than 1500m effort
- 38.6, 37.2, 37.3, 36.8 (average = 37.5, 3:08min/km)
- somehow accidentally descended these... (despite the messy and inconsistent wind)
- mixed feelings about the result; goal had been to go 800m pace, but ended up being 2-3s too slow on almost all of them (800m pace is 35.5 for 2:22); though the point of this last set was just to be faster than the 400s, not necessarily to hit as fast as 800m pace, so...

easy cool down jog usual out and back down east mall

55min easy run—douglas fir, council, sasamat, salich, imperial loop, salish to council, douglas fir, tiny loop of block in wesbrook village

Yeah it was slow but i actually felt really good—was running with a team mate and she’s been having some calf stiffness, so we went a little slower today (which is fine because easy runs are really just to maintain futness)