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Training Log Archive: Russ

In the 7 days ending Mar 24:

activity # timemileskm+m
  Easy5 3:40:30 22.19 35.71 265
  LR Session1 2:12:40 18.02(7:22) 29.0(4:34) 95
  Session1 52:57 6.9(7:40) 11.1(4:46) 110
  Total7 6:46:07 47.11 75.82 469

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Sunday Mar 24 #

9 AM

Easy 42:14 [2] 5.21 mi (8:06 / mi) +34m 7:57 / mi
ahr:134 max:148

Bumped into Claire Smith towards the end of her run so joined her for the first 3 of mine, great to get another dose of positivity from her. Legs felt great today, took my son swimming last night and had decent stretch/foam roll afterwards. 5 miles today at an easy conversational pace, but as it was quite windy the pace was easier at the fast end or the slow end of easy. Legs have felt like they've been turning over really well the past two runs :)

Saturday Mar 23 #

9 AM

LR Session (3x3MP) 2:12:40 [4] 18.02 mi (7:22 / mi) +95m 7:15 / mi
ahr:150 max:187

3 mile warm up the 3 x 3 mile @ MP w 1mile steady rec then 3 mile cool down. Felt really good today, bit quick on the easy warm up but felt ok. Then when I started the file block of MP had to slow myself down. Bit warm this morning so grabbed some water after the first three at MP then took at gel at 7 miles. Happy with the effort of the MP and felt good enough to pick it up on the last rep. 3x3M w 1Steady splits:
06:45, 06:48, 06:50, 07:38, 06:53, 06:49, 06:49, 07:31, 06:44, 06:50, 06:40, 07:45

Friday Mar 22 #

12 PM

Easy 52:13 [2] 6.23 mi (8:23 / mi) +88m 8:02 / mi
ahr:133 max:155

Right hip still a bit stiff, stood at my desk or sat on spikey ball all morning. Bit stiff at the start of the run but then relaxed nicely. Enjoyed the lunchtime run up and round HH, ran the opposite direction to what I normally do. Met a dog who didn't like runners in the final mile so a bit of a stop until the owner calmed it down. Felt pretty good in the afternoon.

Thursday Mar 21 #

11 AM

Easy 32:16 [3] 3.97 mi (8:08 / mi) +53m 7:48 / mi
ahr:128 max:152

1 mile up to meet Robbie at HH for exercise/drills/karaoke as part of his coaching qualification . Completed a range of balance/mobility and coordination exercises then did some running drills on the grass and uphill. Good fun, quite happy with how i got on with the single leg squats actually! 3 miles easy back to work after the session.

Left calf felt good today, right hip a bit stiff. A product of sitting too much this week rather than the lunchtime session. did some stretching when i got home from work.

Wednesday Mar 20 #

12 PM

Session intervals (12x60s (45s)) 52:57 [4] 6.9 mi (7:40 / mi) +110m 7:19 / mi
ahr:149 max:169

Did the session at the top bit of HH parkrun. Ran at about 10k effort for the minutes, pace ranged from 6:36-6:15 and jogged the 45s recoveries. Ran with Mo from work, it was good to have company for the session and laugh at him boiling in his insulated jacket! Felt good during session, tried to stick to 10k effort and not overdo it, felt like I could have ran the minutes faster or ran more of them

Tuesday Mar 19 #

5 PM

Easy (Easy 6 + strides) 58:47 [2] 6.78 mi (8:40 / mi) +90m 8:20 / mi
ahr:135 max:166

Didn't make it out at lunchtime so an easy 6 mile home up and round HH trails with the 6x20s strides on the road, didn't really push the strides but felt good. Looking at the run afterwards there was a bit of dip on the cadence in the second half of the 6 miles and my left calf felt a bit sore on Wednesday morning, but was fine after the walk to work in Wednesday morning.

Monday Mar 18 #

Easy (Easy 4) 35:00 [2]

Forgot my watch so just ran for about 4 miles at an easy pace, up and round a bit of HH and back. Nothing sore which is good just feeling a bit tired.

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