Training: 21-27 May

During recovery week after the North Downs Way 50, I just moved however I felt like. Ben had put together a plan for me, but after skipping the first two days because I needed to rest, he said that I should do whatever felt right. In the second part of the week I went away to the countryside with work and felt like exploring, so got a few runs in. Felt good!



Expected: 20-30min conditioning
Actual: Slept in and then drank real champagne in the evening to celebrate the ultra!


Expected: 30min cross-training
Actual: 😴💤 more rest


Expected: 30min cross-training
Actual: For our work off-site, we did a fun team-building activity… canoeing! My team-mate Fernando and I manned a two-person canoe, and although it took some time to learn how to go straight instead of zig-zags, we had a lot of fun. In the middle we even stopped and took a dip in the river, yummmmm


Expected: Rest day
Actual: Had organised to host a ‘hangover’ run at the offsite, fully expecting no-one to show up at 7am. Lo and behold though, 8 people crept out of bed early to join me for a jaunt through the countryside! We followed some tractor paths through the mist, got our shoes quite wet, and had a blast.
[6.7km, 42:51, 6:20/km, 160bpm]


Expected: 30min recovery run + stretch
Actual: Work offsite hangover run part two – and yep, this time no-one came. Can’t blame them given they stayed up til 5am drinking. I, on the other hand, slept at 11pm so that I could go check out some nearby lakes. Couldn’t actually run along the lakes like I hoped, but did discover some hidden paths and a whole lot of cobwebs 🕸
[8.2km, 47:27, 5:45/km, 157bpm]


Expected: Rest day
Actual: Cycled to and from parkrun volunteering


Expected: 75min easy run with 8x1min @ 90%, 1min easy in the middle
Actual: This was GREAT! Sye and I had organised a fun route basically by closing eyes and picking a random point on the map of Paris, and then running to it. We went along the Seine, where I left him for a bit to throw in the intervals. They just flowed – never felt too hard but were still fast, mentally didn’t take much of a burden to get through them. Rep paces: 4:05, 3:58, 4:07, 4:08, [stair break], 4:01, 4:06, 3:57, 4:04. BOOOYAHH!
[12.3km, 1:10:02, 5:45/km, 160bpm]

Three good things for this week

  1. Work offsite was so much fun! Being out in the French countryside is totally delightful, and I loved running around a new area in the early morning
  2. Intervals to finish off the week were just ace 👌 especially seeing that I can still run at sub-4:00/km pace (for 250m 😂)
  3. Swimming and canoeing. Now that it’s really getting consistently warm, all I want to do is be in the water.

Three things to improve on

  1. Waking up in the morning. I still haven’t found a routine for getting exercise done before work
  2. Stretching, foam-rolling, strength work. It’s something I’ve massively neglected
  3. How to celebrate big achievements. I ran an ultra and it doesn’t really feel like it happened? Did enjoy the champagne though
Total kilometres: 27.1km

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