WOW this was an awesome week! After all the weeks of ‘not-great’ in February, it felt like I finally had a breakthrough. My runs were fun, I knocked out a great speedwork session, and to top it all off the EcoTrail de Paris race went better than I could have expected. Yippee!
Expected: Strength (upper) + Easy 30min
Actual: Nothing particularly special about this day – just got it done.
[6.2km, 36:01, 5:47/km, 140bpm]
Expected: Yoga + Adidas Runners
Actual: Had a great time at Adidas Runners with the 15km @ 5:30 group. I stuck pretty close to the pacer to avoid going too fast but inevitably got a bit caught up with some speedy boys in the last few kilometres. It still felt smooth and comfortable though.
[14.6km, 1:17:43, 5:20/km, 151bpm]
Expected: Strength (lower) + Easy 30min + Swim
Actual: TRIPLE DAY! I actually love a triple day, they’re just really satisfying. The sun was out for my run and that put me in a great mood. Got a bit annoyed during the swim because there were too many slow people in the only available lane that I had to stop every ~50m, but managed to do my 1000m. It’s been a while between swims!
[7.2km, 39:39, 5:30/km, 154bpm]
Expected: 10min WU, 5-4-3-2-1min threshold off 60sec jog, 10min CD
Actual: Oops only now just realised that I did a static rest instead of 60sec jog. AH WELL it doesn’t matter because this session was banging. I could comfortably hold out for each rep and I didn’t ever have to stop or redo any of the reps and it was just sweeeeeet. Rep splits were: 1.16km (4:17/km), 930m (4:19/km), 720m (4:10/km), 490m (4:05/km), 240m (4:16/km).
[7.2km, 35:43, 4:58/km, 156bpm]
Expected: Rest day
Actual: Eek, race day tomorrow! Baked fuel bites and laid out my kit in preparation.
Expected: EcoTrail de Paris 45km race
Actual: Despite everything the weather could throw at me (snow, sliding mud, ice-rivers) I ran superbly well, beyond all my expectations – and finished as 9th female! For the nitty gritty details, check out my detailed EcoTrail race report.
[44.3km, 4:30:33, 6:06/km, 160bpm]
Expected: 60-90min brisk walk
Actual: Layered up against the snow and walked my usual short-run route, and in doing so discovered some new paths! Annoyingly though rubbed open the backs of my ankles, but that will be fixed with a few bandaids. Today I also visited an aquarium and saw so many adorable fishies 🐠
Three good things for this week
- The EcoTrail race, still in shock about how well I ran!
- Triple day with a swim ❤ and the successful speedwork session.
- Again, the EcoTrail race and seeing some results from these past months of training.
Three things to improve on
- Read the plan better! Bit annoyed that I mis-remembered the speedwork session recoveries.
- Stretching – this continues to be something that gets pushed to the side.
- Focussing in French class…