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Training Log Archive: BettyRun

In the 7 days ending Sep 14:

activity # timemileskm+m
  Run6 9:32:00 56.42(10:08) 90.8(6:18) 2925
  Cycling 2 4:00:00
  S&C2 1:00:00
  Total10 14:32:00 56.42 90.8 2925
averages - sleep:7.6

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Saturday Sep 14 #

Run (Long hill reps ) 1:33:00 [3] 16.6 km (5:36 / km) +580m 4:46 / km
slept:6.0

25 mins easy, 3x long hill reps up road to Latrigg Carpark, 20 mins easy.
Hill was 1.8km/175m. It starts quite gentle and gets steeper in the second half.
Rep 1 - 10mins 5 s - I set off a bit fast and faded quite a bit towards the end.
Rep 2 - 10 mins 7s
Rep - 10 mins 25s - this rep was quite a struggle towards the end!
I was pleased with how this session went, as I felt strong and felt I had the strength to push hard. I was breathing hard and sweating a lot.

Friday Sep 13 #

5 PM

Run (Moderate ) 1:10:00 [3] 16.0 km (4:23 / km) +85m 4:16 / km
slept:7.5

Ran from work back to Leeds. 5km down through fields/trials to canal then 11km along canal tow path.
It was a run of 2 halves (well 2/3 and 1/3)
First 45 minutes were great. I felt really good and was happily cruising along then after 45 minutes I quite suddenly needed the toilet, which was not ideal at peak commuting time in the canal. Found an appropriate bush. After that I had to run quite steady to prevent more visits to the bushes. So last minutes were at a very easy effort. I guess it must have been something I ate!
Once I got home I managed to eat fine.

Thursday Sep 12 #

Note

Had a 1 hour massage late morning. I thought right calf was going to hurt after slight strain earlier in the week but it was actually my left leg that was really tight (it hasn’t felt right whilst running) he worked pretty hard/deep on both legs. Legs feel pretty awesome now (Friday morning)
8 AM

S&C 30:00 [3]

2 sets - nothing to note
9 AM

Run (60” hill sprints) 59:00 [3] 9.7 km (6:05 / km) +180m 5:34 / km
slept:8.0

Ran from home. 20 mins around park. 6 x 60” hill reps 20 mins back around park. Due to the late arrival of my plumber I did this after S&C which was a bit annoying but it actually felt fine.
Made a nice to change to do the reps on a different road hill to normal - slightly shorter and slightly steeper. They all felt good and could push legs and lungs hard on each one. Had 2-3 minute walk recovery between each rep.
I really like this workout! It feels so useful!

Wednesday Sep 11 #

Run (Easy diagonals ) 51:00 [3] 10.0 km (5:06 / km) +280m 4:28 / km
slept:8.0

Ran from work at lunchtime. Starting to quite like these lunchtime runs (good practice for dark winter days too)
Did 20 mins easy on trails, 8 diagonals on grass football oh the and 25 easy back to work. I felt really good today. Diagonals were slightly odd one way as it was really windy but these all felt good.

Note

With cycling the last 2 days I haven’t done much walking and had the urge to walk so I walked into Leeds to get train train to work and also walked part way home. Probably a total of about 12 miles walking.

Tuesday Sep 10 #

7 AM

Run (Easy) 58:00 [3] 11.0 km (5:16 / km) +150m 4:56 / km
slept:8.0

Easy run from home around park and fields. It was a really nice sunny morning which often makes me feel great and I didn’t this morning. Did 8 strideouts at the end which felt good.
No pain in my lower right leg - I can only feel it now when I rotate my ankle.
8 AM

Cycling 2:00:00 [3]

Cycled to work and back. Felt pretty normal, not really fresh but not overly tired either.
18km each way.
7 PM

S&C 30:00 [3]

2 sets S&C. Nothing to note - I’m perhaps getting a bit bored with some of the exercises as motivation for S&C is not particularly high at the moment.

Monday Sep 9 #

Cycling 2:00:00 [3]
slept:8.0

Cycled to work and back. Usual route. 18km each way (Strava is shorter as I forgot to start watch). Felt more tired on the hills than usual.
The muscle on my lower outer right leg feels a bit strained. Nothing painful I can just feel it - maybe where I went over in my ankle yesterday. Hopefully massage on Thursday should sort it out. Calves are slightly stiff too.

Sunday Sep 8 #

Run (Specific endurance ) 4:01:00 [3] 27.5 km (8:46 / km) +1650m 6:44 / km
slept:8.0

The middle section today.
Starts with a pretty flat 11km on good trails. This took just over an hour and the next 17km took 3 hours!
The climb up from 11km is trackless tussocks - not 100% sure I got the correct line but will be flagged on the day. It was a hiking climb for most of the way up and the tussocks were pretty draining. This was will be time to get loads of food on board in the race. It took about an hour to get to the start of the CMD ridge up to Ben Nevis. I loved the ridge, not that steep for most of it so could bounce up quite nicely and I felt really good. The run down I took really steady as when over on my ankle quite near the top, it’s fine just wanted to be careful.
3 gels and a mountain fuel bar.
A good run and very enjoyable.
Drove home (6hours) after run.

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