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Training Log Archive: Russ

In the 7 days ending Mar 31:

activity # timemileskm+m
  Easy5 4:08:41 29.79(8:21) 47.94(5:11) 431
  Session2 2:11:38 18.05(7:18) 29.05(4:32) 185
  Total7 6:20:19 47.84(7:57) 76.99(4:56) 616

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Sunday Mar 31 #

9 AM

Easy 1:07:18 [3] 7.95 mi (8:28 / mi) +186m 7:54 / mi
ahr:131 max:147

Usually I'm 3 days to recover from a Helen physio appointment and right on schedule legs felt a lot better today, took my son swimming last night so had a decent stretch which helped too. Met fellow MAN runners Jonny and Calum up at HH for an easy 8 of the CW/HH trails. Nice relaxed pace, didn't go anywhere near Kingshill. Feeling good!

Oh and Ginie, this is where I'm taking the boy:
I will not be going on the trampolines!

Saturday Mar 30 #

10 AM

Session (6 @ MP) 1:04:59 [4] 9.03 mi (7:12 / mi) +53m 7:04 / mi
ahr:150 max:161

Ran with Jonny on the DSL out and back to Milltimber. Legs still not feeling 100% recovered from the Physio so gave them a mile and half easy to warm up then increased the pace for the final half mile to help with the transition to 6:50's. Was able to comfortably hit 6:50 pace for the MP and a few times I had to slow myself down a little half way through each mile as I as running at low 6:40's. MP felt as relaxed as MP should I guess, I was able to get into a good rythym and hold a sorta conversation with Jonny. Happy with the run.

Friday Mar 29 #

12 PM

Easy 49:18 [2] 5.81 mi (8:29 / mi) +86m 8:07 / mi
ahr:138 max:162

Lovely day, easy run up to the HH half way point and back via the HH footie pitches, legs a bit stiff/sore after yesterdays physio so didn't go mad on the strides.

Thursday Mar 28 #

6 AM

Easy (Easy 5) 40:37 [2] 5.03 mi (8:04 / mi)
ahr:136 max:144

Felt great this morning, 2.5 mile out and back on the DSL. focused on cadence while running again. Making sure I don't fall into the trap of hammering my left calf by not running properly during easy runs. Good to see 182 as an average for an easy, I guess the pace was a bit hot at low 8min/miling but felt nice and easy.

I'm happy with how good i feel during taper, a ten mile reduction last week comparing to the usual ~60 miles and i'm feeling great. I also have a new favourite converter enter 84:30 half and it spits out 2:57:50.

Last night I was taking a look again at the splits my friend ran at Manchester last year, he's a bit quicker than me but I like the consistency
10K 0:41:26
Half 1:27:38
30K 2:04:16
20 miles 2:13:29
Finish 2:55:48 (06:43/mi)
(i'll just adjust them for me, i.e. half way in ~89mins)
12 PM


Physio session with Helen. In steps of both feet a bit tight, especially the right foot. Both quads (still) lumpy so they got a bit of a hammering. Otherwise legs in good shape!

Wednesday Mar 27 #

12 PM

Session (4 x 1mile (90s)) 1:06:39 [4] 9.02 mi (7:23 / mi) +132m 7:04 / mi
ahr:152 max:172

Nice wee session :) Up to the flat top part of HH parkrun for the mile repeats. Mindful not to overdo it, aimed not to go mental for the first mile and then get gradually increase the effort with each rep. Bought a flip belt for carrying gels etc and tried it on today but ended up taking it off after the first mile rep, found it quite restrictive either round my waist or sitting lower over my hips, so that wont be getting used at Manchester. Only carrying four gels which i'll squeeze into my shorts pocket, just hope they don't fall down going past a photographer.

Anyway, back to the reps 6:47, 6:33, 6:29, 6:25. 90secs recoveries all easy with 2 miles up and 2 miles back to the office. Happy with the pace on the trails, legs felt good. Appointment with Helen tomorrow.

Tuesday Mar 26 #

12 PM

Easy 56:35 [2] 6.84 mi (8:16 / mi) +103m 7:54 / mi
ahr:138 max:154

Easy lunch mostly trail run round HH, ran the opposite direction to normal and included the HH/CW gates section before heading back towards work for the 6x20 sec strides. Legs just a blur of cadence, feeling like I'm moving really well. Still being picky, left calf and ankle still a little stiff otherwise feeling good. The sore head and throat from yesterday didn't come to anything, luckily the coughing person at work has stopped coughing!

Monday Mar 25 #

12 PM

Easy 34:53 [2] 4.16 mi (8:23 / mi) +56m 8:03 / mi
ahr:134 max:150

A guy that sits next to me has come to work with a cold, i've had a sore throat and a bit of a sore head all afternoon. I may have to kill him!

Easy run at lunch through on the roads through HH and back. Being really picky, left calf/ankle a bit stiff otherwise legs feel good! I might miss Manchester now as i'll be up in court on a murder charge though!

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