In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Yabba Dabba Doo Marathon||1|| 4:41:43|| 26.62||(10:35)|| 42.83||(6:35)|| 173|
| ||Road Cycling||1|| 2:00:15|
| ||Regeneration||2|| 1:41:41|| 10.52||(9:40)|| 16.93||(6:00)|| 89|
| ||Strength & Conditioning||1|| 1:15:00|
| ||45 minutes Easy||1|| 46:20|| 4.0||(11:35)|| 6.44||(7:12)|| 83|
| ||REST DAY||2|| 2|
| ||Total||8|| 10:25:01|| 41.14|| 66.21|| 345|
| ||[1-5]||6|| 10:24:59|
|averages - sleep:11.7|
Strength & Conditioning 1:15:00 
Strength & conditioning session.
Emphasis on hip & glute activation, bodyweight exercises, running-specific exercises, weights, mobility and core.
Regeneration 50:02  6.52 mi (7:41 / mi)
slept:9.0 shoes: Saucony Triumph
Recovery Run - treadmill
There is a big difference between the reading on my Garmin and the treadmill, the latter is the accurate one.
I did 4 miles which I normally do outside on a recover run.
My Garmin said a new 10K PB of 45 minutes (in my dreams...).
Road Cycling 2:00:15 
Went for a steady bike ride with Scone Wheelers cycling group to spin out my legs from the weekend. Felt fine - no tiredness or owt so have recovered from Saturday's marathon.
Cafe stop halfway.
A very pleasant 25 miles.
Regeneration 51:39  4.01 mi (12:53 / mi) +89m 12:03 / mi
slept:8.0 shoes: Saucony Triumph
Easy 50 mins recovery run/walk to shake out any remaining lactic acid in the legs.
REST DAY 1 
slept:11.0 (rest day)
Rest day after yesterday's marathon.
Some tiredness but no injuries or anything similar. Legs feel pretty good so will be easing back into training tomorrow.
Update (16-09-2018). I've seen the results from the marathon and other distances.
I was 3rd lady finisher in the marathon.
I was 17th overall out of 44 in the marathon.
That will do me...for now.
Yabba Dabba Doo Marathon 4:41:43  26.62 mi (10:35 / mi) +173m 10:23 / mi
slept:8.0 shoes: Inov-8 Roadclaw
Yabba Dabba Doo Marathon
Chasewater Country Park. Mainly flat with a couple of minor undulations and on a mixture of road, hard trail and soft, muddy sections. The hard trails were rocky and played merry hell with your feet!
The route was 3.3 miles so 8 laps for a marathon.
There was some tiredness when I started but that eased as I continued. Felt good up until 13/14 miles then experienced a dip in energy levels - like a crash but not 'hitting the wall'. I don't think it was anything to do with insufficient hydration and fuelling. Drops in energy levels can occur during, yes, you guessed, the menopause so it could have been that.
The good news was it passed and my energy levels started to climb back up. Felt like I had a second wind on the last two laps and was starting to speed up. Managed sub-9 miling in the last 200 metres or so.
I'm probably more tired from this than an ultra. The training paid off, all those intervals and hill reps as I noticed quite a few people walking in the latter stages especially on the last two laps. I was still running and passed a few of them.
Apart from slightly sore feet...no blisters or injuries :)
I was aiming for 4:30 or less but I'll go with 4:40. That gives me something to work on now...
REST DAY 1 
slept:10.0 (rest day)
Rest day and any last minute prep for tomorrow's marathon.
Today is about making sure I am properly fuelled and hydrated.
45 minutes Easy 46:20  4.0 mi (11:35 / mi) +83m 10:53 / mi
slept:6.0 shoes: Saucony Triumph
45 minutes Easy run in preparation for Saturday's marathon.
Kept this at a nice, steady pace.
all weeks |