parkrun PB training: Week 3

My main goal for the last part of the year is to take down my parkrun Bois de Boulogne course best of 20:58, which I ran back in January 2018. It was the first time I raced the course, but since then I haven’t come close. If everything were to go amazingly, the stretch goal is to beat my overall parkrun/5km PB of 20:45, set at Mile End parkrun in July 2016.

And in the third week, nothing went to plan. ?
That being said, I really should have expected it, given that we were going on a trip to Barcelona from Wed-Sun. Trips tend to mess up routine! At first I got a bit frustrated, but could roll with it once I was running through the Spanish city. Hopefully will be back on it in Week 4…


Nothing :/


Had lots going on at work and wasn’t up for intervals in the evening, so did an ‘easy’ run instead – which got a bit fast towards the end as I found my groove (and flushed out some of my frustration).
7.3km – 38:52 – 5:19/km – 160bpm


Attempted track intervals, but went a bit later in the day and there were kids using the track. Damnit! Instead I did one rep on the path and didn’t fully complete it, then ran a bit more easy before deciding to switch to 200s instead. Managed four of those before calling it a day – just wasn’t happening.
6.7km – 34:49 – 5:12/km – 155bpm


Barcelona! Nice 10km exploration run along the beachfront and through the city. Pretty stiff and tight to begin with, but loosened into it and enjoyed my kilometres.
10km – 55:58 – 5:36/km – 154bpm


No running, just time in BCN.


Did a fast run up the hill to La Sagrada Familia, and then back down around the Parc de Ciutadella near where we were staying. Got interrupted by so many traffic lights so used those to my advantage and turned it into intervals – sprint hard between green traffic lights and then rest when they are red. Tough but solid run!
7km – 31:28 – 4:29/km – 163bpm


Took my long run to Montjuic for a nice view over the city. Hills have never been my forte and this felt big with lots of stairs, but I found a few zig-zag paths that made the incline more gentle. The way down from the castle at the top was fun, and I fit in some more sight-running past the 1992 Olympic stadium and MNAC museum. Not quite the planned 16km, but I’ll count extra kms thanks to the elevation gain.
13.5km – 1:23:00 – 6:08/km – 140bpm

Total: 44.5km

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