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Training Log Archive: BettyRun

In the 7 days ending Feb 15:

activity # timemileskm+m
  Run6 8:00:00 54.74(8:46) 88.1(5:27) 2542
  S&C2 2:00:00
  Total8 10:00:00 54.74 88.1 2542
averages - sleep:8

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Saturday Feb 15 #

11 AM

Run (Hilly fartlek ) 1:30:00 [3] 16.6 km (5:25 / km) +625m 4:34 / km
slept:8.5

2 sets of drills before run. All felt good.
A bit earlier in the day than I normally do this run and it felt a bit harder that way.
15 mins warm up and cool down and 60 hilly fartlek. Usual route of 16 hills on Otley Chevin between 40” and 4’. It rained on and off for most of the run which didn’t affect my running but the wind did at times. Most of route is sheltered in woods but exposed bits made keeping moderate made difficult at times. Overall I enjoyed the run and felt good.

Friday Feb 14 #

7 AM

Run (Easy) 1:00:00 [3] 11.5 km (5:13 / km) +200m 4:48 / km
slept:8.0

Ran from home before work for a change. Through the park the trails. A lovely and dry morning but VERY wet underfoot. Felt pretty good.

Thursday Feb 13 #

7 AM

Run (Easy) 57:00 [3] 11.0 km (5:11 / km) +152m 4:51 / km
slept:7.5

Easy run on trails from work. Felt really good. 6 x strideouts very good. Nothing else to report.
7 PM

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

Squats with 10kg - 20/20
Mountain climbers - 48 + 50
Hamstring curls - 21 + 21
Bridge - 30/30 + 30/30
Russian twist 10kg - 46 + 48
Side plank - 24/24 + 24/24
Split squat - 2x5kg -10/10 +!
1 legged calf raise - 15/15 + 16-16

Push ups 10 + 5
Bench dips 10 + 6
DB bench press - 2x8kg- 6 + 5
DB front reside - 2x3kg - 10 + 10
Bicep curl - 2x8kg - 5 + 5

Wednesday Feb 12 #

7 AM

Run (Specific endurance ) 2:01:00 [3] 20.0 km (6:03 / km) +850m 4:59 / km
slept:7.0

As the wind and stormy weather is still quite bad I planned a relatively low level run whilst still getting in the vert. Drove to Ilkley Moor (30 min drive). Ilkley Moor is 400m high.
I wasn’t sure i’d quite get enough vert but it worked out just below the prescribed 900-1000m.
The weather is still pretty wild and it snowed on and off for most of the run and quite a bit of snow and ice on the ground (this made the descending slower than normal)
I generally felt ok, the first climb was pretty hard as it was straight into the wind but after that I felt better. I didn’t feel particularly strong on the climbs but I think that could be a lot to do with the difficult underfoot conditions. 2hours flew by, I was sad to have to stop!

Tuesday Feb 11 #

Note
slept:8.0 (rest day)

Planned to run moderate run after work but got delayed and didn’t get home until 10pm so unfortunately missed run.

Monday Feb 10 #

7 AM

Run (Easy) 1:02:00 [3] 11.0 km (5:38 / km) +150m 5:17 / km
slept:7.5

The usual Monday morning feeling on today’s run. Ran usual trails from work. Felt average. 6x strideouts felt good and I felt better after these.
7 PM

S&C (Upper & lower) 1:00:00 [3]

Squats with 10kg - 20 + 20
Mountain climbers - 46 + 46
Hamstring curls - 20 + 20
Bridge - 30/30 + 30/30
Russian twist 10kg - 44 + 44
Side plank - 22/22 + 24/24
Split squat - 2x5kg -10/10 + 10/10

1 legged calf raise - 14/14 + 13/13

Push ups 10 + 5
Bench dips 10 + 6
DB bench press - 2x8kg- 6 + 5
DB front reside - 2x3kg - 10 + 10
Bicep curl - 2x8kg - 5 + 5

Sunday Feb 9 #

6 PM

Run (Easy) 1:30:00 [3] 18.0 km (5:00 / km) +565m 4:19 / km
slept:9.5

You probably heard there was a storm in Sunday. Delayed run as long as possible to avoid the worst of the weather.
Ran in dark 50% tarmac 50% trial. Trials were really wet but no rain for first hour then I had horizontal sleet for the last 30 mins.
Despite weather I let great and really enjoyed the run. It felt very easy.

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