Training: 15-21 Jan

After a low point on Friday where I felt incredibly disappointed with my recent attitude towards training and nutrition, I managed to turn it around and finish the week on-target. My tempo run definitely needs some consideration, but I’m very pleased with the kilometres I ran this week.



Expected: 8x600m intervals with 400m jog recovery, plus 2km WU & 2km CD
Actual: What a way to kick off the week! My loop annoyingly had some elevation in it (which I really started to feel during the later reps) and quite a bit of wind too. Aimed for ~2:30 laps and managed: 2:23, 2:28, 2:32, 2:28, 2:27, 2:27, 2:29, 2:24.
[12km, 1:07:53 (inc selfie-stop), 5:39/km, 147bpm]

Recovery 😴

Expected: Easy 6-8km run + Adidas Runners Odéon 10km @ 5:30 pace
Actual: Desperately tried to avoid any hills on the morning run but was unsuccessful, slow, and turned home early to finish with 4km. My legs were aching from intervals the day before. The evening run was better because the group set the pace. It felt a bit fast at times for an ‘easy’ run, but probably helped get the legs moving again.
[4km, 24:45, 6:11/km, 130bpm + 9.5km, 51:38, 5:25/km, 140bpm]


Expected: 12km easy run with 4x2min hill
Actual: Rest day. After how heavy my legs had felt the day before, this was switched with Friday’s session.


Expected: 10km tempo run, plus 2km WU & 2km CD
Actual: Stupidly decided to run this after crepes for lunch, and it caused me cramps from the get-go. I was hoping to run along the Seine ‘berges’, but with all the flooding there was only ~2km of road open. Instead I had to dodge tourists and traffic lights. Awful run anyway, the stop-start tempo continues. Felt pretty disappointed even if I did get through the whole 10km.
[14km, 1:09:02, 4:56/km, 162bpm]


Expected: Rest day
Actual: Easy 8km with Sye got me out of bed, after which I changed shoes and headed straight out again to tack on a few extra kilometres on the trails. Unfortunately I quickly realised that I was going to be late for an appointment if I didn’t get home quickly, so had to cut my fun short.
[8km, 47:36, 5:57/km, 143bpm + 2.5km, 15:21, 6:08/km, 155bpm ]


Expected: Parkrun volunteering + 2.5hr long run
Actual: It was cold and raining during parkrun and by the end I couldn’t feel my fingers or toes. Thankfully they warmed up quickly when one of the parkrun regulars gave me a little tour of Bois de Boulogne (at clip!). I then went off alone for another 2hrs15min, which involved some very wet toes and a much needed bathroom break 😅 Pace was great!
[28km, 2:30:26, 5:22/km, 155bpm]


Expected: 75min trail run
Actual: Sye is currently training for the Paris Marathon in April, so I joined him for his long run. Somehow my Garmin vs his Strava ended up 700m out of sync, which is definitely odd…
[14.7km, 1:24:00, 5:42/km, 136bpm]

Afterwards, at the Musée d’Arts Moderne

Three good things for this week

  1. Hitting my target of 92km for the week. That feels AWESOME.
  2. Having a stern ‘re-focussing’ talk to myself on Friday night after a few drinks and generally awful nutrition the whole week. Feel like I’m back on track and have a reasonable plan going forward.
  3. We found an apartment!! It all happened within a few days but I’m so glad it’s sorted.

Three things to improve on

  1. Didn’t get to do enough trail running or hills this week, although I still got in some decent elevation.
  2. The tempo run is still not working. I have a few ideas of how to fix it though, which will get tested in the next week’s training.
  3. …can I make the weather improve? I’m sick of running in the rain ☔️
Total kilometres: 92.7km, 1127m+ elevation

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