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Training Log Archive: Russ

In the 7 days ending Aug 4:

activity # timemileskm+m
  Easy6 3:31:28 26.08(8:07) 41.97(5:02) 328
  Session3 3:23:02 27.79(7:18) 44.72(4:32) 333
  S&C2 1:00:00
  Total9 7:54:30 53.87 86.69 661

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Sunday Aug 4 #

8 AM

Session (6x1M @ MP (1M Steady)) 1:49:25 [4] 15.02 mi (7:17 / mi) +94m 7:09 / mi
ahr:167 max:198

Good long run session, probably wasn't the greatest idea to do the S&C yesterday as my calves were a bit sore. 3 mile easy to and round Duthie Park and back on the DSL for warm up. Was finding I was a bit quick on the MP miles and I had to rein it in a bit half way through the first few miles. Felt pretty controlled today although I was starting to feel it towards the end, probably because I didn't have anything to drink so I was glad the last 2 recoveries and the last MP mile were a bit downhill. Close enough to the target 7/mi for the MP :)

6:58 (7:20)
6:59 (7:19)
6:55 (7:25)
6:58 (7:19)
6:56 (7:22)
6:55 (7:19)

Easy 16:42 [2] 2.02 mi (8:16 / mi) +15m 8:05 / mi
ahr:167 max:190

Stopped the watch at the end of the session and headed into the DP café for a drink, bit of a struggle to get going again after a 5min stop for the easy 2 mile cd.

Saturday Aug 3 #

2 PM

S&C 30:00 [3]

Bit of a struggle with the single leg squats, expecially the left leg otherwise fine. Went for a run after finishing the exercises then took my son swimming.
3 PM

Easy 32:15 [2] 4.04 mi (7:59 / mi) +10m 7:55 / mi
ahr:141 max:148

Easy DSL run out and back to Cults-ish. Feeling the legs a bit after the S&C, no coughing, I repeat, no coughing!! :)

Friday Aug 2 #

12 PM

Session 53:33 [4] 7.23 mi (7:24 / mi) +106m 7:05 / mi
ahr:148 max:161

Felt pretty good today and felt a lot faster than the MP hilly tempo on Tuesday. First mile down Springfield Rd to get into a good rhythm then along Craigton Rd and back up through HH and back to work. A little bit quick on the steady miles and had to reign it in on the last two miles, flying on the strides. Finally looks like i'm seeing the back of this cold.

Thursday Aug 1 #

12 PM

Easy 40:32 [3] 5.08 mi (7:59 / mi) +56m 7:43 / mi
ahr:149 max:188

Felt a bit flat today, busy day at work and just not feeling it. Had to talk myself into getting out and lunchtime and glad I did, loop down to Craigton Rd and back to work via HH. Still a bit of coughing after the run

Wednesday Jul 31 #

11 AM

Easy 12:56 [2] 1.55 mi (8:21 / mi) +36m 7:47 / mi
ahr:134 max:147

So, I set my alarm for 6am this morning to go to CW for the session. Unfortunately alarm was set for the weekend setting so it didn't wake me up and by the time i woke at 6:30 it was too late to get it done before work.

Warm up from work to HH, big fan of the Peg trails for running on road/trails. Good to see the Ginger Runner is of the same opinion

Session (40min tempo) 40:04 [4] 5.54 mi (7:14 / mi) +133m 6:44 / mi
ahr:160 max:167

Another warm day but a nice breeze to take the edge of the heat. Felt pretty good, ran four ~1.2 mile loops and a bit of the lower bit of HH trails that I ran the last time I did the hilly tempo session. Started off a bit quick and paid for it towards the end.
Lap 1: 8:28 (6:55/mi)
Lap 2: 8:52 (7:15/mi)
Lap 3: 8:52 (7:15/mi)
Lap 3: 8:57 (7:19/mi)
Hanging on a bit for the final 3-4mins and finished the session with a nice coughing session. Final bit of the cold obviously still hanging about but should be fine for the LR session on Sunday. I'm so ready to get started with mara training!!

Easy 11:00 [2] 1.4 mi (7:51 / mi)
ahr:146 max:151

Cool down back to the office after coughing fit.

Tuesday Jul 30 #

11 AM

Easy (E6 + Strides) 59:37 [2] 7.36 mi (8:06 / mi) +137m 7:39 / mi
ahr:145 max:161

Hardly any coughing this morning or during the run, although quite a bit after the run then my throat settled down after 30 mins of coughing. Another warm day and felt pretty good during the run, wanted to see how breathing felt on the hills in prep for the hilly tempo tomorrow so did two loops of HH parkun hill then back to the office via Maidencraig. Felt ok running fast on the strides, legs felt great!
6 PM

S&C 30:00 [3]

Ran through the exercises when i got home from work. Calf raises felt a lot better tonight although a bit of a struggle on the last few. Skipped the glute raises as I didn't want to hammer my hammies before the session tomorrow morning. :)

Monday Jul 29 #

12 PM

Easy 38:26 [2] 4.63 mi (8:18 / mi) +73m 7:55 / mi
ahr:136 max:149

Starting to feel a bit better, throat still a bit sore with an occaisonal coughing fit. Easy run up to HH with a short chat to Fiona B, misjudged the route a little so a bit further than 4 miles. Legs feeling pretty good so a bit frustrated by this cold not shifting faster.

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