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Training Log Archive: BettyRun

In the 7 days ending Nov 30:

activity # timemileskm+m
  Run7 7:51:20 49.71 80.0 830
  S&C1 40:00
  Total7 8:31:20 49.71 80.0 830
averages - sleep:7.9

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Saturday Nov 30 #

Run (XC race) 32:50 [3] 7.0 km (4:41 / km) +115m 4:20 / km
slept:8.5

Went for a walk up Latrigg in the morning with Casper (1.5 hours)
Keswick XC race started at 1. Felt crap the whole way round. Rupert from Mountain Fuel had given me a sample pre race which is the only thing I can think that gave me a bad stomach.
It was then 1km shorter than advertised so didn’t get the opportunity to push for the last part. Think I was 6th. Not too bad given how I was feeling and a good field of ladies.

Friday Nov 29 #

Run (Moderate ) 1:05:00 [3] 14.5 km (4:29 / km) +231m 4:09 / km
slept:8.0

Ran though park and footpaths from home. Clear sunny day, made a bad route choice as trails pretty wet in places making it hard to keep moderate effort for probably about 15 mins in total.
Felt physically and mentally tired after some long hours at work the last few weeks. That’s why I took the today off to give myself a bit more recovery/chill out time.
Drove to Keswick after run and went for a walk up Skiddaw with Casper. It was a very gentle pace. I needed the psychological benefit of going to a big sunny hill as i’ve been feeling a bit crap this week.

Thursday Nov 28 #

Run (Easy) 1:04:00 [3] +130m
slept:7.0

Ran on trials from work. Feeling a bit tired, but not surprising given quite a busy week at work. 6 strides felt fine.

Wednesday Nov 27 #

Run (Fartlek ) 1:14:00 [3] 14.3 km (5:10 / km) +90m 5:01 / km
slept:8.0

Did the same route as I did for the same workout last Saturday around the lake in the park. Went out early and had the path to myself!
23 mins easy, 8 x 2 mins hard with 2 mins easy then 20 mins easy. I don’t particularly look forward to this workout but once I start it I actually quite enjoy it. I had a better gauge of 2 mins today so spend less time looking at watch than Saturdays workout which allowed me to focus more on pushing hard.
It was hard but I felt good on today’s run.

S&C (Upper and lower) 40:00 [3]

Lower body. 2 sets
Upper body:
Push ups 11/8reps
Bench dips 8/8reps
DB bench press - 2x5kg - 8/8 reps
DB front reside - 2x3kg - 8/8reps
Bicep curl - 2x5kg - 8/8 reps

Tuesday Nov 26 #

Run (Easy + diagonals ) 57:00 [3] 10.7 km (5:20 / km) +14m 5:18 / km
slept:7.0

Ran from work mid afternoon on trails.
Did 2 diagonals on pitch and then decided it was too waterlogged to get be able to run at a speed to get any benefit so I aborted the diagonals and 5 x 30second accelerations throughout the 30 mins easy run back from the pitch. Really enjoyed today’s run. Wasn’t quite as long as planned as had to get back to work for a meeting.

Monday Nov 25 #

Run (Easy ) 1:28:30 [3] 16.5 km (5:22 / km) +250m 4:59 / km
slept:8.5

Ran on trails from work. Mis judged distance and was a bit longer than the 80 mins planned. Really enjoyed today’s run and could have carried on running for much longer. Very slight DOMS in quads.

Sunday Nov 24 #

Run (XC race ) 1:30:00 [3] 17.0 km (5:18 / km)
slept:8.0

2 sets of warm up drills, 40 min/6km jog/walk round most of course.
Mass start with men which was carnage, but managed in stay up right after kids races has churned up the field!
Thought I had set off a bit fast but then it felt ok by the first mile. Didn’t lose any places (men or women) after the initial 1/2 mile carnage. Felt pretty good the whole way, didn’t look at my watch at all but was pretty very hard. Pushed really hard in the last 1/2 mile and seemed to float past quite a few people. Was empty on the finish fine and had to sit on the floor! Race was 7.9km/33:49mins.
Did 15 mins 3km warm down jog

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