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Training Log Archive: BettyRun

In the 7 days ending Apr 13:

activity # timemileskm+m
  Specific endurance 1 2:50:00 17.71(9:36) 28.5(5:58) 1128
  Easy + strideouts2 1:56:00 13.17(8:48) 21.2(5:28)
  S&C2 1:30:00
  Easy1 1:21:00 9.32(8:41) 15.0(5:24) 200
  Hilly Fartlek1 1:10:00 8.39(8:21) 13.5(5:11) 400
  Moderate 1 1:00:00 8.08(7:26) 13.0(4:37) 200
  Total7 9:47:00 56.67 91.2 1928
averages - sleep:9.1

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Saturday Apr 13 #

7 AM

Easy 1:21:00 [3] 15.0 km (5:24 / km) +200m 5:04 / km
slept:6.5

80 minutes easy on local trails. I’ve only ever run this route at at least a moderate pace so it was really nice to enjoy the scenery!
Felt super springy in the legs (maybe it’s the sunshine!)

Friday Apr 12 #

Moderate 1:00:00 [3] 13.0 km (4:37 / km) +200m 4:17 / km
slept:8.0

Another really cold morning (-0.5 at 06:30!)
1 hour moderate (average for 7.22 per mile). It starts 3 miles of gentle down, 2 flat, then 3 gentle up.
Felt really good and relaxed the whole run and managed to keep effort constant (last time I did this route I think I went a bit fast at first). Legs itching for a long hard run!

S&C 45:00 [3]
slept:8.0

A day late with this. Got in too late form work on Thursday.
3 sets as per Monday. Up with 12 press ups now!

Thursday Apr 11 #

Easy + strideouts 58:00 [3] 10.7 km (5:25 / km)
slept:8.0

60 easy + 6 strideouts (ran out of time to do normal 8)
Felt really good on run, wanted to go hard but kept it easy.
20 mins in sauna straight after

Wednesday Apr 10 #

7 AM

Hilly Fartlek 1:10:00 [3] 13.5 km (5:11 / km) +400m 4:31 / km
slept:8.0

Felt really good today!
15 easy, 40 hilly fartlek, 15 easy.
Did same route on Otley Chevin as 3 weeks ago.
Hills as follows (in seconds) 65, 35, 55, 125, 55, 155, 40, 215, 55, 125 with 30-200 seconds moderate on flat/downs I between. It felt different today. I ran every hill 5-10 seconds faster than last time but felt easier/more natural.
I think this is my favourite workout - it feels very efficient use of time!

Tuesday Apr 9 #

Easy + strideouts 58:00 [3] 10.5 km (5:31 / km)
slept:8.5

1 hour easy + 8 strideouts
Felt a bit sluggish for first 5 mins then felt good.
Realised my shoes might have added to the tiredness on Sunday as I have been wearing Salomon Ultra quite a bit since I got that niggle in my knee and these give extra cushioning. As it has been a few weeks since that pain I went back to Soft Grounds at the weekend which have a lower drop (could feel my calves today). I’m continue to wear the same drop now i’ve Had no pain for a few weeks.
20 mins sauna after run.

Monday Apr 8 #

6 AM

S&C 45:00 [3]
slept:8.5

S&c as per Thursday apart from now 11 press-ups in each set!
I really like the S&C routine, I missed it when eased off around the Reventon Trail.

Sunday Apr 7 #

10 AM

Specific endurance 2:50:00 [3] 28.5 km (5:58 / km) +1128m 4:59 / km
slept:8.0

3 peaks race route Penyghent and Whernside to Hill Inn.
Felt pretty tired from the start, but also felt relaxed running up both hills. Flat running im between felt particularly hard and legs didn’t want to spin. Didn’t feel very smooth running of Whernside, think I was just tired.
8 medjool date every 20 mins and could have eaten lots more. 1 litre water.
Felt really tired the rest of the day

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