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Training Log Archive: BettyRun

In the 7 days ending Mar 23:

activity # timemileskm+m
  Easy + strideouts2 2:02:00 13.67(8:55) 22.0(5:33) 170
  Fell/trail race 1 1:53:00 8.7(12:59) 14.0(8:04) 1450
  Easy + long hill reps1 1:33:00 10.87(8:33) 17.5(5:19) 450
  S&C2 1:30:00
  Hilly Fartlek1 1:08:00 7.77(8:45) 12.5(5:26) 400
  Easy + hill sprints 1 55:00 6.21(8:51) 10.0(5:30)
  Total8 9:01:00 47.22 76.0 2470
averages - sleep:7.7

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Saturday Mar 23 #

8 AM

Easy + long hill reps 1:33:00 [3] 17.5 km (5:19 / km) +450m 4:43 / km
slept:7.5

Hill I had planned had a 150 (distance) gentle descent 0.8km in so had to improvise a bit!
25 mins easy on trial, 45 long road hill reps (details below), 25 mins easy on trial.
Rep 1 - 0.9km/50m ascent
Rep 2 - 0.9km/50m ascent
Rep 3 - 1.6km/110m ascent
Rep 4 - 1.6km/110m ascent.
Rep 3&4 was made up of 0.9km/50 ascent, 150m of gentle down/flat, 0.6km/60m ascent.
Felt strong on all the rep and didn’t fade near top of 1.5k reps. Felt I could and wanted to do more reps.

Friday Mar 22 #

Easy + hill sprints 55:00 [3] 10.0 km (5:30 / km)
slept:9.0

Woken up by alarm for first time in a few weeks.
Easy run felt quite hard (I guess because only 12 hours since I ran). Stretched for a few minutes before starting sprints.
8 hill sprints same hill as 2 weeks ago. These felt good.
I really enjoy the hill sprint session.
20 mins sauna afterwards

Thursday Mar 21 #

S&C 45:00 [3]

S&C 3 Sets as per Monday.
Exception was 15 side raises on each side in each set.
Starting to see a significant difference in strength/ease of exercises
6 PM

Easy + strideouts 1:02:00 [3] 11.0 km (5:38 / km)
slept:7.0

In the office until 8pm on Wednesday and back in by 6am so ran in the evening.
Felt surprisingly good considering it was an evening run and late night/early morning - felt like I could have run all night!
60 easy from home + 8 strideouts

Wednesday Mar 20 #

7 AM

Hilly Fartlek 1:08:00 [3] 12.5 km (5:26 / km) +400m 4:41 / km
slept:8.0

15 easy, 40 mins hilly fartlek, 15 easy.
After 15 mins easy spent 5 mins stretching focusing on left quad.
Reps as follows (in seconds); 70, 45, 130, 60, 165, 60, 230, 50,125. (The 165 rep took me 180 seconds last week but this week felt more comfortable)
Felt a lot better than last couple of days (and same session last week) almost springy in the legs. Managed to keep a better moderate pace between reps on downs and flats than last week.
Effort faded a bit on last rep at about 90 seconds but kept pushing.
Really enjoyed this session.
30 minute massage afterwards.

Tuesday Mar 19 #

6 AM

Easy + strideouts 1:00:00 [3] 11.0 km (5:27 / km) +170m 5:04 / km
slept:8.0

60 easy through meanwood valley trial then 8 strideouts.
Felt ok (but not great) on the run. Spent a few minutes stretching out left quad before strideouts.
Sauna for 20 mins straight after.

Monday Mar 18 #

5 AM

S&C 45:00 [3]
slept:6.0

Woke up at 3.30. Couldn’t get back to sleep :(.
3 sets
Push up 10 in each set!
Glute bridge bridge - 20 on each leg in each set.
Other exercises reps as per previous.

Sunday Mar 17 #

Fell/trail race 1:53:00 [3] 14.0 km (8:04 / km) +1450m 5:19 / km
slept:8.5

Bilsdale Fell Race. First (very runnable) 2 mile climb felt really hard but felt strong after that. Climbs in the middle of race with rough heather/hands on knees climbs - still got my hiking legs! No knee pain!

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