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Training Log Archive: Russ

In the 7 days ending Mar 3:

activity # timemileskm+m
  Easy4 3:04:37 22.66(8:09) 36.47(5:04) 323
  LR Easy1 2:54:35 21.03(8:18) 33.85(5:09) 447
  Session2 2:11:32 18.45(7:08) 29.69(4:26) 189
  Total6 8:10:44 62.14(7:54) 100.0(4:54) 959

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Sunday Mar 3 #

8 AM

LR Easy (21 miles easy) 2:54:35 [3] 21.03 mi (8:18 / mi) +447m 7:47 / mi
ahr:145 max:176

Long run with Dino and Jonny. 21 mostly easy miles round HH/CW/Hillhead Rd/Cults/Foggieton/HH. Quite a warm windy day today so the clamber up Kingshill and also the climb from Cults back up to CW via Foggieton was harder work than easy into the wind. Could have done with some more water and lost my only gel as it fell out my pocket. Left calf got a bit sore with the effort of climbing at mile 14-16 but it eased when we got back to HH and it was fine for the final 3 miles downhill. Had a slight mishap with a Cults ditch, tried to use a log to cross it but ended up slipping, falling and sitting on the log. Jonny and Dino had to help me back up! Idiot, was funny though!

Saturday Mar 2 #

3 PM

Easy (Easy 5) 42:17 [2] 5.02 mi (8:25 / mi) +29m 8:17 / mi
ahr:135 max:179

Easy run on the Deeside line. Really nice morning weatherwise, so a great idea to run later in the day when it was raining. Felt good just doing an out and back towards Milltimber, bumped into a Metro lassie just as I was turning for home, Lisa was in the middle of her long run so I tagged along which ensured I kept the pace easy. Felt good, took my son swimming afterwards so got a good stretch in the pool as he was splashing about like a nutter.

Friday Mar 1 #

11 AM

Session 1:26:37 [3] 12.01 mi (7:13 / mi) +156m 6:56 / mi
ahr:150 max:165

Got up earlier to do the session before work but felt a bit stiff and motivation was lacking at 6am, so did some stretching with my coffee and then walked to work.

Plan was to start at MP then progress to HMP if feeling good, felt great so the 2 mile reps ended up being HM effort. Headed out towards Milltimber then back on the DSL for the session. First of the 2 mile reps was up Craigton Road (bit tough), 2nd rep was on North Deeside Road and the last was on the DSL.

7:08 (uphill), 6:45, 7:24, 6:31 (downhill), 6:41, 7:18, 6:40, 6:36, 7:22
flying, legs felt like the had a similar pop in them as the session on Tuesday! 1 mile easy wu and 2 mile easy cd

Thursday Feb 28 #

12 PM

Easy (Easy 8 + strides) 1:13:26 [3] 9.09 mi (8:05 / mi) +184m 7:36 / mi
ahr:140 max:158

Lunch run up and over HH then a small loop of CW and back. Bumped into JC during the final mile of the easy and stopped to have a chat whilst he was taking his recovery during his session. Ran the strides down Queens Road then round about the office, felt great! Amazing how much easier running is with a bit of flexibility!

Wednesday Feb 27 #

1 PM

Easy 48:30 [2] 6.04 mi (8:02 / mi) +88m 7:41 / mi
ahr:143 max:154

Felt good today, lovely weather. Later lunch run up to HH, bumped into Claire Smith with her dog out running so ran a few miles with her. Looks fun running Canicross, claire is also one of the most positive people I know so great to get good vibes from her. Later in the run a collie decided to race me much to the annoyance of its owner so I had to double back and wait until she was put on a lead. Got back to the office and the showers were all cold so all the positivity replaced by grumpy Russ for the afternoon.

Tuesday Feb 26 #

5 PM

Easy warm up/down 20:24 [2] 2.51 mi (8:08 / mi) +23m 7:54 / mi
ahr:132 max:156

Warm up down to the DSL stopping to drop rucksack off at home. Sped up a little when I got to the line and did a wee stride to check everything was ok. let's go

Session intervals (6 x 5min (60s)) 44:55 [4] 6.44 mi (6:58 / mi) +33m 6:52 / mi
ahr:158 max:171

Nice evening with no breeze to worry about. Felt great after the rest day yesterday and legs felt like they had a bit of pop during the session. Ran the first 3 of the five minutes out towards Milltimber then turned and ran the last 3 back. Tried to keep the pace of the efforts between 6:40-6:45/mi for the first 4, felt good for the final two so picked the pace up running at 6:33/mi then 6:21/mi. I tend to struggle slowing the shorter duration recoveries down to easy so it looks like the minute offs were all at about steadyish pace. No issues with hammies, felt like I was flying and could have done another rep at the end.

Monday Feb 25 #

Note
(rest day)

Woke up with a tight right hamstring again, no worse that it has been for the last week and it would have been fine to run on today but it's not clearing. Taking a rest day to give it a proper recovery rather than the planned 4 mile easy.

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