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Training Log Archive: BettyRun

In the 7 days ending Nov 16:

activity # timemileskm+m
  Run7 10:30:00 74.56(8:27) 120.0(5:15) 3166
  S&C4 1:45:00
  Total10 12:15:00 74.56 120.0 3166
averages - sleep:7.5

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Saturday Nov 16 #

Run (Fell race ) 2:53:00 [3] 27.0 km (6:24 / km) +1410m 5:05 / km

Tour of Pendle fell race.
Did a 5-10 min warm up jog and 2 x sets of drills. I felt great and excited for the race.
Set off pretty conservatively. Felt way better on the first climb than I did on the recee a few weeks ago. I took the lead just before the top of Pendle hill which I was quite surprised at and then kept this lead for the rest of the race. I felt good for most of the race. Legs felt strong and energy levels really good (had a gu gel every 20 mins). I nearly got caught by the 2nd lady on the last climb but that gave me an extra burst and I pushed really hard (almost out of control descending) on the last descent and overtook about 8 men in the last 2 miles. Really enjoyed today’s race!

Friday Nov 15 #

Run (Moderate) 55:00 [3] 12.6 km (4:22 / km) +268m 3:57 / km

Ran mid afternoon on trials from work. Rained for most of run and trails very wet. Felt surprisingly good given i’d Been sat down most of the morning, pretty light and fresh. Relatively more ascent than my usual moderate runs. Pleased with today’s run.

Thursday Nov 14 #

7 AM

Run (Easy) 1:01:00 [3] 11.5 km (5:18 / km) +175m 4:56 / km

Easy 60 mins on trails from work. Felt a bit mentally tired and had a bit of a headache but legs felt really fresh, quite strange really! 8 strideouts which felt good. Despite the slight headache an enjoyable run.
8 PM

S&C (Upper body) 15:00 [3]

Push ups 12/10 reps
Bench dips 8/6 reps
DB bench press - 2x5kg - 8/8 reps
DB front reside - 2x3kg - 8 / 6 reps
Bicep curl - 2x5kg - 10 reps x2 (felt quite easy, tried with 8kg but that was too heavy)

Wednesday Nov 13 #

Run (5 min hills reps ) 1:16:00 [3] 12.7 km (5:59 / km) +525m 4:58 / km

Same route as last week. 22 mins easy on trails, 4 x 5 min reps on road, 19 mins easy on trails. The hill Is was 0.9km/100m
This workout is still really hard but like it too.
First rep felt hard and I wondered how I would manage 3 more as legs quite heavy but I did and didn’t drop too much time. 4.55, 5.00, 5.05, 5.05.
I have to be really conscious of my posture on these reps as I have a tendency to stoop!

S&C (Lower body) 30:00 [3]

2 sets. All fine and felt good

Tuesday Nov 12 #

Run (Easy diagonals ) 1:09:00 [3] 11.6 km (5:57 / km) +194m 5:29 / km

33 easy, 8 diagonals, 33 easy.
Ran before work on trails from work. Pouring down and really wet underfoot so quite slow going but felt really good. Wished I could have run for longer.

Monday Nov 11 #

1 PM

Run (Easy ) 1:01:00 [3] 19.6 km (3:07 / km) +194m 2:58 / km

Ran at lunch from work. Easy on trails.Rained the whole but felt much better today, a lot more energy and quads not stiff any more.
8 strideouts, all felt really good.
7 PM

S&C (Lower body) 30:00 [3]

2 sets of lower body exercises. All fine.

Sunday Nov 10 #

Run (Easy) 2:15:00 [3] 25.0 km (5:24 / km) +400m 5:00 / km

Woke up really early wide awake which was annoying - so make my Christmas cake!
Did 2 full sets of warm up drills before run.
Did loop from home around Roundhay and Harewood Estate. I usually really enjoy this route and it was a lovely day weather wise but I felt pretty tired and heavy legged for most of the run. It got better as it went on, slightly stiff quads loosened up. The run wasn’t unpleasant it just wasn’t quite as fresh as I was expecting.
5 PM

S&C (Upper body ) 30:00 [3]

I noticed I wrote upper body on Friday’s log - I meant lower.
Today I did the upper body workout for the first time.
I bought a bench so used this where relevant. It was a bit slow as flicking between exercises and YouTube videos. I really enjoyed it!
Did 2 sets as follows:
Push ups 10/10 reps
Bench dips 8/6 reps
DB bench press - 2x5kg - 8 reps x 2 (pretty hard by rep 8).
DB front reside - 2x3kg - 8 reps x 2 (5kg was too heavy).
Bicep curl - 2x5kg - 10 reps x2 (felt quite easy)
I didn’t do lower body as quads a bit sore from yesterday. I’ll do upper body tomorrow morning.

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