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Training Log Archive: Russ

In the 7 days ending Mar 5, 2019:

activity # timemileskm+m
  Easy5 3:46:06 27.6(8:12) 44.42(5:05) 362
  LR Easy1 2:54:35 21.03(8:18) 33.85(5:09) 447
  Session2 2:00:24 17.17(7:01) 27.63(4:21) 168
  Total7 8:41:05 65.8(7:55) 105.9(4:55) 977

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Tuesday Mar 5, 2019 #

11 AM

Easy 15:36 [2] 2.01 mi (7:46 / mi) +11m 7:38 / mi
ahr:136 max:147

Warm up down Springfield Rd to home to change the tyres for the 4% flying lesson. Gave my legs a hammering on the foam roller last night along with a bit of stretching, left calf felt a bit sore before the run but started feeling better on the warm up.

Session 33:47 [4] 5.16 mi (6:33 / mi) +12m 6:30 / mi
ahr:159 max:164

Surely these things are cheating! Shoes are bit different but really felt the springyness when hitting the mid to forefoot. Size is perfect and no issues with any slipping or rubbing.

Set my watch to 8 by half a mile with 1 min recs.
Time for the reps 3:09, 3:09, 3:08, 3:07, 3:08, 3:10, 3:10, 3:08
Nice and consistent, tried to keep it around 10K pace, couple of the reps I was running too fast early on so had to slow myself down. I'm rubiish at trying to hit easy pace on the shorter recoveries so they ended up averaging out at about 7:30 pace. Felt a bit tired on the 6th and 7th, always find the section running back to Cults tough. The 8th wasn't too bad as it's a bit downhill. Left calf a bit tight towards the end, running the recoveries at steady wouldn't have helped. Bit more spikey balling/foam rolling tonight.

Easy 11:26 [2] 1.38 mi (8:17 / mi) +33m 7:42 / mi
ahr:142 max:149

Back home to change the shoes and a quick calf stretch, easy run back to work. Calf felt less tight on the cool down, could also feel my right hamstring a little on the climb back up springfield road. Nothing a good stretch won't sort.

Monday Mar 4, 2019 #

12 PM

Easy 34:51 [2] 4.06 mi (8:35 / mi) +18m 8:28 / mi
ahr:129 max:161

Easy lap of the lovely flat Countesswell Ave trails. Legs a bit stiff to start but fine once I got going, felt surprisingly good after yesterdays long run. Looking forward to my 'The Stick' arriving! I'm going to be able to open a Physio supply store with all the stuff I have. Also found my lost gel on the walk to work this morning, sitting on a wall half way up Springfield Road.

Sunday Mar 3, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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.

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