3   377
31   436
12   508
4   293
5   361
10   411
9   287
8   582
11   420
24   611

2015 Training Diary – Week 4

2015 Training Diary – Week 4
Reading Time: 5 minutes

This week was a bit of a struggle. I’m not going to make excuses as it’s purely a lack of motivation and a slip into feeling sorry for myself that did it. There are moments when I’m feeling like that and can just scream at myself “stop being miserable and pull your finger out”, but this week was, sadly, not one of those, and so my workouts fell by the wayside. Hopefully it’s early enough on in my training that making a half decent attempt at Reading is still possible.

Week 4: 19th to 25th January 2015

Monday – Work run club 5:30pm. On the plan this week was 6 x 400m intervals. I programmed my TomTom to intervals, which is a nice little feature, but unfortunately because I have it set to miles and not kilometres I couldn’t select the right distance as it would only go up in 0.1 of a mile increments. I set it to 0.3 of a mile, 480m, which I thought that was better than going under with 320m (0.2 of a mile). Hopefully TomTom will add more configuration options without having to switch the whole watch over to kilometres, as 400m (0.25 of a mile) is a very popular interval distance. Anyway, a mile warmup took us to a local park. It was dark and cold, and the path was icy in places, but I managed to keep up a pretty good speed on the work efforts. Only made more difficult by breathing in the smell of two kids smoking weed on a bench near the path… the joys of Herts and Essex running!

Tuesday – CrossFit 6am. My new Reebok CrossFit Nano 4s (bought during the pricing glitch on Reebok’s website) arrived at the end of last week so I got to try them out for the first time today. I really like Nanos for CrossFit – the sole gives great support for lifting, while still allowing plenty of movement for running – and the 4s certainly didn’t disappoint. I bought these in a half size smaller than my previous pairs, and they are much more comfortable. I’d recommend going true to your usual shoe size for these rather than buying up a size like I do with most trainers.


Anyway, we practised handstand push ups again today, doing 5 sets of max reps. I opted to go for strict and then move to kipping when I couldn’t do any more strict. Each time I managed 5 reps (3/2, 3/2, 3/2, 1/4, 0/5 – strict/kipping). We then did 5 x 4 front squat at 80% of our 1RM. I worked at 57.5kg.

The WOD was a 10 minute EMOM of:

10 Thrusters (30kg)

Burpees for remaining time

This was pretty brutal, especially as usually when I’ve done thrusters in the past it’s been with an empty bar (15kg). I managed 43 burpees in total.

7:30 pm. The Food Medic Supper Club. Ok, so I know this isn’t training, but I got to meet some of my favourite health and fitness instagram ladies, including Zanna Van Dijk,  Clean Eating Alice of course the gorgeous Hazel Wallace, AKA The Food Medic. I also got to catch up with the lovely Charli Cohen and my friend Sarah (aka Nutrition With Love), and meet bloggers I hadn’t come across before like the captivating Aj Odudu. I’m just gutted I didn’t get to meet and chat to everyone, but here’s hoping we can all get together for a social event soon (or at least that Creams meetup we discussed!).

Wednesday – Rest day.

Thursday – Yoga 6am. Yoga is one of those things where you can be doing a movement class after class and just not get it, and then one day it clicks. In that way it’s very similar to CrossFit (I think most people have at least one or two CrossFit movement standards they struggle with, right?). One of those moves for me is matsyasana, or fish pose. Whenever we’ve done this pose I haven’t been able to get my head to reach the floor so have had to stay propped up on my arms, but today it clicked that if I just wiggled my elbows slightly out of the way I had enough of a backbend to be supported on my head. Paul even directed me to lift my legs off the ground and point my arms up to get into the full posture – it’s the little moments like this that make the classes so worth the extra early morning session!

Friday – Rest day. I was supposed to go to CrossFit first thing, but woke up feeling sluggish and tired. It was mine and my fiance’s 5 year anniversary the day before, and we’d had a big meal and some wine, which normally wouldn’t have been a problem, but add that to a busy week and a slightly off the rails diet (I always feel like crap if I eat excessively) and I just wasn’t feeling it.

Saturday – Rest day. A busy day celebrating our anniversary. We booked a meal at Smith’s Spitalfields and had the most amazing steak and chips, as well as fantastic starters and desserts (their pecan pie is… just wow!).

Sunday – Runday! A day of cleaning and chores meant I put my run off until the afternoon. I’d also spent the morning sorting through my music with a piece of software I’ve been meaning to try for ages – Beatunes. It analyses your iTunes library and also calculates BPM (beats per minute). Apparently 140-145 BPM is the sweet spot for running around a 9.5 minute mile so I made a playlist of music that would fit the BPM range (or half speed) and synced it to my shuffle. I plotted a rough route for the 7 mile run I had on my schedule and headed out the door feeling positive. Unfortunately, just a couple of miles in my calves were screaming and I had to stop a few times to stretch them out, then my foot went numb and I had pins and needles. I adjusted my laces a couple of times, but this didn’t seem to make a difference so I just pushed through the last couple of miles. Needless to say it wasn’t a fun run. I got in feeling just as sorry for myself as I had for the rest of the week and washed away my aches with a nice hot shower.

There were plus sides of this run though. 1) my running outfit was very bright and cheery, and 2) apparently 140-145 BPM is also a favourite speed for my friend Charlotte‘s band The Subways. Whenever one of their songs came on (like I Wanna Dance With You) I got to dance my way through a few minutes of my run!

Here’s hoping week 5 is a more positive one…

Mileage Tracker

Weekly Miles: 12 miles

Running Total: 38 miles (ish)

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week On track (just!)
Inversions Unsupported hand/handstand (end Q1) Both against a wall
Pullups 5 strict (end Q2) 2 underhand grip
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 55/70kg
Snatch 2/3 body weight 40/45kg
Georgina Spenceley
Georgina Spenceley


  1. 30th January 2015 / 10:40 pm

    I’ve been struggling with feeling ill / under the weather. But at the end of the day, what we’re doing, training through the winter is tough. A lesser week will just mean you’re more rested to smash the following week!

    • Georgina
      31st January 2015 / 8:46 am

      Hope you’re feeling better now Elle! Winter training is definitely tough. Hope this week will be well and truly smashed with a good run at the London Winter Run!

  2. 4th February 2015 / 3:11 pm

    Great blog Georgina. My cycling club always tells me “winter miles = summer smiles” so bear that in mind – you’re doing JUST fine right now. You’ll be so happy you put in the groundwork. And don’t let (self-imposed) pressure re the half marathon put you off – just go out there, put in the training and the result will be what it will be – a great day out I hope!

    • Georgina
      4th February 2015 / 9:32 pm

      Thanks Petra. I like that mantra, I’ll definitely use that! I’m hoping it will be a fun race 🙂

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