Monday, 11 December 2017

Training Log | Finding my groove: Week 7 Ultra-Training

WEEK SEVEN
4th December - 10th December

Monday 4th December
For Advent Running I am commuting to running at least 5km every day. Armed with my running rucksack I commit to running home from the first Christmas party of the season. While I nail the outfit, I’m not so clever when it comes to the non-alcoholic options and, turns out, trying to run 5km home with a stomach full of OJ and coke and sherbet is not so fun.
Running: 5.1km | Time: 29:22 | Av Pace: 5:43/km | Elev Gain: 43m

Tuesday 5th December
Still feeling slightly sorry for myself after last nights grim run but meeting Libby at the top Primrose Hill to run her commute puts a smile on my face. Gentle pace, easy distance and the joy of finally getting myself back in the pool the other end after 6 weeks off. 
Feeling on top of the world I then make it out at lunchtime to the gym to practice some S&C.
Running: 13km | Time: 1:15:24 | Av Pace: 5:47/km | Elev Gain: 76m
Swimming: 750m | Time 29:39 | Set: 50m BS WU, 650m FC MS, 50m BS CD
S&C: 23mins
Cycle (commuting): 15.8km | Time: 56:18 



Wednesday 6th December
Early morning breakfast and tired legs lead to an early and tight run. Hamstring has flared up in my left leg which makes my planned hill repeats see, daft so I stay low and keep it easy.
Running: 5.0km | Time 32:25 | Av Pace: 6:23/km | Elev Gain: 19m

Thursday 7th December
Thursday is obviously beigel run and in the run up to Christmas we are dressing up differently each week. This week was Christmas tree decorations so dressed as a candy cane I hit the streets. Hamstring still tight so grateful for the gentle pace. 
Running: 10.6km | Time: 1:09:08 | Av Pace: 6:28/km | Elev Gain: 60m



Friday 8th December
Adidas Runners on a Friday morning is my favourite way of doing intervals. Chilled progression run this morning trying to take it easy ahead of long run tomorrow followed by some time in the gym working on some S&C.
Running: 9.3km | Time: 54:43 | Av Pace: 5:51/km | Elev Gain: 30m
S&C: 30mins
Cycle (commuting): 9.8km | Time 40:13 

Saturday 9th December
The biggest training run of my life: running the full distance of the Circle Line including running Wormwood Scrubs. 46km in total. Gulp. Run with my brilliant friends Heidi, Libby and the Speedster and taking in regular coffee breaks and photo ave the best time. Looks like the training is paying off!
Running: 46.3km | Time: 4:12:55 | Av Pace: 5:27/km | Elev Gain: 441m


Sunday 10th December
Delighted to report my legs aren’t shredded when I wake up. Easy recovery 5k in the slushy snow from a friends house to Christmas carols and mulled wine. Perfect end to the week.
Running: 5.1km | Time: 31:33 | Av Pace: 6:08/km | Elev Gain: 20m

Week Seven Totals
Running: 96.7km | 9:50:00 | 468m
Cycling: 29.4km | 1:51:00 | 138m
Swimming: 750m
S&C sessions: 2

Thoughts: I am so proud of myself for this week. Great mileage, good listening to my body to keep easy days easy and work through twinges and found some time in the pool and to do S&C. Delighted with the progress I’ve made in order to feel the way I did on my long run building in breaks and eating real food. Onwards!

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