The World Cup has slightly taken over my life – it feels like I was out every night last week to watch games, but I love the World Cup and look forward to the event every four years ⚽ I did still manage to get some training done in between the matches, and am seeing some promising results from this week’s interval sessions. Finally hit over 50km for the week!
Expected: 20-30min conditioning
Actual: Got to the gym maybe 5mins earlier than normal, but somehow that made all the difference and I could do a full upper body session. Still hard to get out of bed to do that though.
Expected: Adidas Runners 12km
Actual: Had ridiculous amounts of energy (possibly brought on by my new running shorts 😍), and so although I ran with the 5:45/km group, I ended up running faster than that. The group got a bit annoyed at me because I was pushing the pace, but I just ran up the front with some guys and it felt great so kept going. Soz people…
[12.2km, 1:05:40, 5:24/km, 155bpm]
Expected: 40min recovery run
Actual: Second gym session (whoop! Improvement on last week!) to start the day, and then used my commute home to get in the easy run. Turns out the most direct route home is pretty much exactly 40min.
[7.1km, 40:16, 5:40/km, 154bpm]
Expected: 10min WU, then 10x1min hard, 1min easy starting at 80% (threshold) building to 95%, 10min CD
Actual: I knew my friend Gill had recently done this same session and found it hard, but I wanted to give it a good go. Took the first 4 intervals at ‘long-rep’ pace, then picked up to ‘3-min rep’ pace for the next 3, faster again for 2 and then smashed myself to pieces for the last one. I honestly don’t think I’ve ever run that fast before in my life! I was dead afterwards but it was so satisfying. Reps: [4:35/km, 4:28/km, 4:31/km, 4:26/km], [4:12/km, 4:21/km, 4:14/km], [4:05/km, 3:52/km], 3:31/km (!!!!)
[7.4km, 40:01, 5:23/km, 164bpm]
Actual: Cycled to work because I needed to move my body, but generally behaved.
Expected: 10min WU, 3x8min @ threshold with 90sec recovery, 10min CD
Actual: Had a podcast to accompany me on this session which I think helped distract me well from the pain, however I must have sweat too much because my new headphones are bust already 🙁 Grr. Anyway, the intervals went well and on the last one I even ran an extra 30secs because I miscalculated time. Reps: 1.75km (4:34/km), 1.76km (4:33/km), 1.91km (4:28/km).
[11.6km, 1:00:00, 5:10/km, 159bpm]
Expected: 85min easy long run
Actual: Sye joined me for the first 20min of this run, and then I was on my own through the Bois de Boulogne. Took me a good 40min to get into the swing of things, plus I didn’t have my phone & was a bit terrified of getting lost in the park. Got better as it went along.
[15.3km, 1:26:46, 5:40/km, 155bpm]