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Training Log Archive: BettyRun

In the 7 days ending Apr 20:

activity # timemileskm+m
  Fell/trail race 1 1:42:00 12.55(8:08) 20.2(5:03) 1050
  Hilly Fartlek1 1:13:00 8.39(8:42) 13.5(5:24) 400
  Easy + strideouts1 58:00 6.84(8:29) 11.0(5:16)
  Easy + hill sprints 1 52:00 6.03(8:38) 9.7(5:22)
  Easy1 50:00 5.9(8:28) 9.5(5:16)
  S&C1 45:00
  Total5 6:20:00 39.71 63.9 1450
averages - sleep:7.9

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Thursday Apr 18 #

Hilly Fartlek 1:13:00 [3] 13.5 km (5:24 / km) +400m 4:43 / km
slept:8.0

15 easy + 40 hilly fartlek + 15 easy
Otley Chevin same route as last week.
Few few felt harder but as run went on (by 4th hill effort) felt good. Legs rather than lungs felt like limiting factor today on the longest effort (3.5 mins)
Efforts were 60,40,60,130,55,150,40,210,55,125 seconds

Wednesday Apr 17 #

Easy + hill sprints 52:00 [3] 9.7 km (5:22 / km)
slept:8.0

50 easy + 4 hill sprints
Felt loads more bouncy today. Would have liked to do more hill sprints but plan said 4 so stuck to that.
20 mins sauna - sweated more than normal today - I expect this means period is on its way in next few days. I hope it is anyway so it’s out the way before 3 peaks.
30 min massage - slight tightness is left ankle/lower left calf and that I hadn’t noticed myself.

Tuesday Apr 16 #

Easy + strideouts 58:00 [3] 11.0 km (5:16 / km)
slept:7.5

Felt pretty tired this morning. (I think partly due to a feeling annoyed over a very annoying colleague stressing me out at work!)
Felt better after about 30 minutes
Did 8 strideouts- felt a bit let tried again once I had done these
20 minutes sauna

Monday Apr 15 #

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

S&C as per Friday.

Sunday Apr 14 #

Fell/trail race 1:42:00 [3] 20.2 km (5:03 / km) +1050m 4:00 / km
slept:8.0

I’ve written detail of how race went in an email.
Race went well today. My effort level was quite high from the start, but still relaxed. I was worried I had pushed a bit hard as miles 3-5 were quite hard (1st and 2nd pulled away at this point) By 6 miles I was feeling good so kept upping the effort bit by bit. I caught 2nd at 7 miles. At 8 miles there is an out and back and I was 45 seconds behind 1st. So I upped the effort again just to see if I could hold it for another 4.5 miles. I caught her just before 12 miles and took advantage of a short steep technical downhill to create a gap before “sprinting” the final 1/2 mile (which felt like miles!) I think I gained nearly a minute on her in that last 1/2 mile!
I know it’s nice to win but that aside I was really happy with pacing and how I maintained effort and ran up the hills.
I was really happy with pacing and level of effort. Lost a gel on route so had no fuel for for last 6 miles. Drank 0.5 litres of weak mountain fuel.
40 minutes easy after race. I know the plan was 60 but only had 40 minutes before prize giving.

Easy 50:00 [3] 9.5 km (5:16 / km)

10 minutes easy pre race + 3 strideouts and 40 mins easy post race

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