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Training Log Archive: BettyRun

In the 7 days ending Jan 25:

activity # timemileskm+m
  Run7 9:00:17 69.72(7:45) 112.2(4:49) 2220
  S&C2 1:30:00
  Total9 10:30:17 69.72 112.2 2220
averages - sleep:8.3

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Saturday Jan 25 #

3 PM

Run (Hilly Fartlek ) 1:40:00 [3] 19.0 km (5:16 / km) +610m 4:32 / km
slept:10.0

2 sets of warm up drills
20 easy, 1 hour fartlek, 20 mins easy.
Usual hilly fartlek route on Otley Chevin. Felt pretty good today. The hills felt similar to the same session last Saturday and the moderate flat and downhill parts felt much better both in terms of flow and speed. I felt I could hold the moderate pace a lot better. Happy with today’s run.

Friday Jan 24 #

7 AM

Run (Easy + 15’ hill reps ) 59:00 [3] 11.0 km (5:22 / km) +200m 4:55 / km
slept:8.0

Easy run on trails from work. Felt good again today. Not quite as fresh as yesterday but still very enjoyable run. 6 x 15’ hill at 30 mins were excellent.

Thursday Jan 23 #

12 PM

Run (Easy) 1:17:00 [3] 16.1 km (4:47 / km) +250m 4:26 / km
slept:7.5

Easy run on usual trails from work at lunchtime. The run was excellent, I felt so fresh! Nothing else of note really. Maybe it was the sunshine or maybe the time of day. Perhaps I should try running at lunch more often!
8 PM

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

Later home than planned so only time for one set unfortunately
Squats with 10kg - 20
Mountain climbers - 40
Hamstring curls - 18
Bridge - 28/28
Russian twist 10kg - 42
Side plank - 20/20+
Split squat - 2x5kg -10/10
1 legged calf raise - 18/18
Push ups 11
Bench dips 10
DB bench press - 2x5kg - 10
DB front reside - 2x3kg - 10
Bicep curl - 2x8kg - 5

Wednesday Jan 22 #

8 PM

Run (Moderate ) 50:17 [3] 12.1 km (4:09 / km) +250m 3:46 / km
slept:7.5

Unfortunately I had to go into work today to sort some stuff out and didn’t get home until 8pm, by which time I didn’t think a 90 min run was a good idea as would only impact sleeping time so I did a moderate run instead and will do the fartlek on Thursday. (Hope that ok, I know it’s not ideal)
It also meant i didn’t fit in S&C which i’ll Also do Thursday.
On a positive note I felt excellent on the run, just seemed to flow really well and I really enjoyed it (maybe pent up annoyance from being at work!)

Tuesday Jan 21 #

7 AM

Run (Easy + diagonals ) 1:09:00 [3] 15.5 km (4:27 / km) +200m 4:11 / km
slept:8.0

Trails from work. Felt good today. Diagonals felt a little slower than normal as pitch quite wet but just ok for the diagonals.
Still pretty tired at work today.

Monday Jan 20 #

Run (Easy) 1:20:00 [3] 15.0 km (5:20 / km) +250m 4:55 / km
slept:8.0

Had quite an odd feeling in my legs when I woke up. Kind of restless, never had the feeling before.
Trails around work. Felt pretty good considering quite a hard couple of days. Really enjoyed today run.
Felt exceptionally tired/sleepy most of the day at work.

Sunday Jan 19 #

Run (Moderate ) 1:45:00 [3] 23.5 km (4:28 / km) +460m 4:04 / km
slept:9.0

2 sets of warm up drills
Moderate run through the park and Harewood park. Trails are back to being pretty muddy again, but not loads of mud on this route.
Really enjoyed today’s run, felt better than I have in a while which I was surprised at given a hard run yesterday.
I was expecting to get an energy dip after an hour but I didn’t and felt good right the way to the end of the run.
6 PM

S&C (Lower & upper) 1:00:00 [3]

Squats with 10kg - 20+20
Mountain climbers - 36+38
Hamstring curls - 16+17
Bridge - 25/25+27/27
Russian twist 10kg - 36+40
Side plank - 20/20+ 21/21
Split squat - 2x5kg -10/10
1 legged calf raise - 15/15+ 16/16
Push ups 10 + 6
Bench dips 8 + 8
DB bench press - 2x5kg - 10 + 10
DB front reside - 2x3kg - 10 +6
Bicep curl - 2x8kg - 4 + 4

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