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Training Log: Russ

In the last 7 days:

activity # timemileskm+m
  Easy4 5:02:21 39.26(7:42) 63.19(4:47) 408
  Session1 48:31 7.02(6:55) 11.3(4:18) 27
  Total5 5:50:52 46.28(7:35) 74.48(4:43) 435
  [1-5]5 5:48:52
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2:38
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FrSaSuMoTuWeTh

Wednesday Feb 19 #

12 PM

Easy 48:53 intensity: (1:21 @0) + (1:44 @1) + (35:47 @2) + (9:54 @3) + (7 @4) 6.15 mi (7:57 / mi) +98m 7:34 / mi
ahr:138 max:156

Tuesday Feb 18 #

11 AM

Session (8x3min (1min)) 48:31 intensity: (21 @0) + (1:08 @1) + (4:57 @2) + (13:35 @3) + (26:51 @4) + (1:39 @5) 7.02 mi (6:55 / mi) +27m 6:50 / mi
ahr:154 max:170

Woodend loop for the 8x3min. Struggled to breath properly, although cold feels like it's shifting (hopefully). Using the 4min lap the section for the 3 min effort was on the downhill then up and part of the way along the long straight, which was into a cross wind. recoveries started off a bit quick so i don't think i was recovering, and I was starting to feel it towards the end. ended up walking the last couple recoveries just to try and get HR down. Pace a bit quicker than 10k pace but then the efforts were missing the tough into the wind section. effort felt ok, apart from the not being able to breath propoerly.

Monday Feb 17 #

12 PM

Easy 46:59 intensity: (18 @0) + (15 @1) + (18:01 @2) + (22:49 @3) + (5:33 @4) + (3 @5) 6.05 mi (7:46 / mi) +80m 7:28 / mi
ahr:146 max:168

not 100%, but improving. nice to get out for a run at lunch. Did yesterdays 6 miler instead of attempting strides. Running into the breeze for the first two miles then sailing down Craigton Rd. Mince and Tatties for tea tonight should sort me out!

Sunday Feb 16 #

Note
(sick)

Felt pretty rubbish in the morning with a sore head/throat, improved as the day progressed. Decided to can the run today and benefit from a rest day to recover. Storm Dennis also made the decision not to run easier.

Saturday Feb 15 #

6 AM

Easy (12E + 7MP + 2E) 2:38:17 intensity: (5:01 @1) + (1:20:02 @2) + (29:31 @3) + (39:30 @4) + (4:13 @5) 21.03 mi (7:32 / mi) +133m 7:23 / mi
ahr:146 max:180

Early to bed last night after taking some paracetamol to knock a wee cold on the head. Set alarm for early as the forecast for Saturday was awful so wanted to get the run done before storm Dennis hit. Overall run was v. good on the DSL. Wind was a cross wind, although it felt like it was gusting into at times, with the strength picking up as run progressed.

12 easy out (~7:54/mi HR looked ok as i was worried about cold/illness) and back to Peterculter felt ok. I spent the whole time trying to figure out what pace to aim for because of the strengthening wind. Started off hitting low 6:40’s so went with that. On the way back was starting to find the effort tough towards the end of mile 5 mile, and the 6th mile on that slight rise to the bridge after Deeside Golf Club felt into the wind and way harder than MP, I really should have adjusted the effort for the 6th/7th mile to somewhere around 7/mi so that I could have finished the 8miles at MP, but I was rinsed after mile 7 so called it a day and did the 2 miles easy cd.

Splits for the 7 miles: 6:43, 6:41, 6:42, 6:39, 6:42, 6:46, 6:46. I think on a calmer day I would have managed 8 miles at 6:40s. Good run though, gel at 7 and 14. Took my son swimming in the evening and felt pretty rubbish afterwards, which leads on nicely to an ill day tomorrow.

Friday Feb 14 #

12 PM

Easy 48:12 intensity: (29 @1) + (10:31 @2) + (17:34 @3) + (14:53 @4) + (4:45 @5) 6.03 mi (8:00 / mi) +97m 7:37 / mi
ahr:153 max:178

Not feeling 100% in the morning, but felt ok enough to run. A bit sniffy during the run. A nice easy loop of HH with Ginie for company for 4 miles of the run, legs felt fine head feels like it's got a bit of a cold kicking about in it.

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