Training Log: 19th Nov - 2nd Dec 2018 (Wk 30 & 31 #WeGoAgain)

Mon 19th - 10 minutes Warm Up, 6,5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
Done along the seafront of bournemouth and round Sanbanks. Abley assisted by Mr B. That reall was some wind! Could barely move when facing into it.

Stats: 55:40, 7.2Miles
6=5’59 (wind assisted)
5=6’17 (less but still a bit assisted)
4=6’11
3=6’46 (into wind)
2=6’25 (less but still into wind)
1= 6’33 (very into wind)

Tue 20th - 30 minutes Recovery Run + 15 minutes Conditioning
40mins run and then back to a rainy London for 15 mins with the swiss ball.
Stats: 5.07mi, 39:52, 7:52/mi

Wed 21st - Rest day
Rest day most definitely taken!

Thu 22nd -10 minutes Warm Up, 10 x 1 minute on (90%+ effort) with 1 minute Easy Jog Recovery, 10 minutes Cool Down
Ended up enjoying this and did a little bit of extra fartlek.
Stats overall : 5.41mi, 40:51, 7:33/mi

Fri 23rd - 40 mins easy
Done as a buggy run, finishing off at the swings
Stats: 5.87mi, 46:05, 7:51/mi

Sat 24th - 75 minutes Easy Run - Include 6 x (1 minute at 90%, 1 minute Easy) in the middle
Felt hard to start with but then enjoyed the 1 min sections and did some extra 30/30 ones as well

Sun 25th - 20-30mins conditioning
DIdn't do this as was travelling to cotwolds and then baby was asleep in the room!

Total miles: 33.6



Mon 26th - 10 minutes Warm Up, 2 x 14 minutes at Threshold effort with a 120 second recovery, 10 minutes Cool Down
On the last week of our shared parental leave month. Starting the week in Faiford, cotswolds. This run was gorgeous. Golden light and cotswold stone all the way.
Stats: 6’43 (rolling) 6’08 (lovely gentle downhill all the way)

Screenshot 2018-12-23 at 15.16.42.png

Tue 27th - 30mins recovery run +15 mins conditioning
Travelled to Bradford On Avon today but the small one was a bit cranky. Did conditioning in the room while the baby refused to nap and then got out for a run in the dark pretty late and tired. Couldn’t find the river route I was looking for.
Stats: 3.80mi, 30:59, 8:08/mi

Wed 28th - Rest day
The boys were sleeping and I couldn’t so I went for a run along the canal. Saw swans and sucken boats. Not sure that muddy terrain is what Pegasus Boost trainers were made for!
Stats: 3.62mi, 29:38, 8:10/mi

Screenshot 2018-12-23 at 15.22.09.png

Thu 29th - 45 minutes Steady Undulating Run, include 1,2,1,2,1,2 minutes at 90% with a 60 second jog recovery in the middle
No problem finding ‘undulating’ in Bradford on Avon! Gosh it’s just one big up and down!

Stats:7.00mi, 53:59, 7:42/mi + extra due to the boy being asleep 1.19mi, 9:46, 8:11/mi

Fri 30th - 20mins easy + strides
Back in London
Stats: 3.28mi, 24:57 , 7:35/mi

Sat 1st - Chiltern Leage XC race in Luton
22nd out of 226 and my pace was faster than at the last one, though it’s hard to compare. Got mocked for my lack of sprint finish though.
stats: 3.41mi, 23:09, 6:47/mi

Sun 2nd - 20-30mins conditioning
Did Nike Training CLub’s ‘Glutes to the max’

Total miles 29.4