In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Moderate ||2|| 1:58:00|| 16.28||(7:15)|| 26.2||(4:30)|| 280|
| ||S&C||2|| 1:35:00|
| ||Hilly Fartlek||1|| 1:16:00|| 9.01||(8:26)|| 14.5||(5:14)|| 400|
| ||Easy + strideouts||1|| 1:00:00|| 6.84||(8:47)|| 11.0||(5:27)|| 140|
| ||Easy + hill sprints ||1|| 58:00|| 7.27||(7:59)|| 11.7||(4:57)|| 150|
| ||Total||5|| 6:47:00|| 39.39|| 63.4|| 970|
|averages - sleep:8.3|
Easy + hill sprints 58:00  11.7 km (4:57 / km) +150m 4:40 / km
Did usual 11km loop from Leeds uni. 3 sets of drills.
Felt a bit sluggish for first 20 mins then started to feel a bit fresher. I didn’t feel particularly flowy but legs not heavy, by 1 hour wanted to carry on running.
Did 6 hill sprints and felt strong/powerful.
20 minutes in sauna. Sweated more than normal.
Had a big breakfast as felt pretty hungry- Added 2 eggs too.
Been thirsty all morning too - i’ve Had more water than normal this morning.
S&C 50:00 
3 sets of S&C. No issues to note.
Moderate 58:00  13.0 km (4:28 / km) +280m 4:02 / km
Ran same route as Tuesday, slight downhill for 3 miles, 2 miles flat along canal then 3 miles slight uphill back.
Did 3 sets of warm up drills first.
Felt soooo much better than when I did this on Tuesday. Felt like I was actually running with my own legs.
Cruised along the flat canal section and last 3 miles uphill was enjoyable and I wanted to continue running at the end!
A good few minutes faster than Tuesday but felt much less of an effort. I think i’m back!
Hilly Fartlek 1:16:00  14.5 km (5:14 / km) +400m 4:36 / km
Day off so had a sleep in which was nice.
Hilly fartlek on Otley Chevin as usual.
Did 2 sets of warm up drills and just couldn’t be bothered for 3rd or even to run at all. So I sat on a log feeling sorry for myself before giving myself a wake up call. When I was sat there thinking, I realised that maybe the 3 peaks result really hit my confidence and i’d convinced myself I was shit at running (and work and everything!) and didn’t deserve to be going to TWC. I decided to stop being so stupid and just get on with it
Did 20 mins easy (felt ok) 10 hills (50, 40, 60, 120, 55,160, 55, 210, 40, 120 secs). The longer reps felt so much better than last week and I felt better and better the longer the run went on and wanted to keep going after 20 mins easy at the end.
I think i’m back!
Moderate 1:00:00  13.2 km (4:33 / km)
1 set of warm up drills (short of time as didn’t set alarm as felt I needed sleep!)
1 hour moderate. It felt slow and didn’t feel smooth so I was surprised average speed wasn’t slower.
Felt like stopping mid run a few times - think i’m Just feeling a bit crap as TWC only 3 weeks away and I don’t feel ready.
Easy + strideouts 1:00:00  11.0 km (5:27 / km) +140m 5:08 / km
3 sets of warm up drills
Legs felt pretty heavy (probably from s&c this morning)
Run got better as it went on but just feel really unfit :(
Did 6 strideouts and felt slightly less sluggish after them.
S&C 45:00 
3 sets of S&C
All felt good, including split squat
all weeks |