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Training Log Archive: Russ

In the last 7 days:

activity # timemileskm+m
  Easy4 3:08:38 23.03(8:12) 37.06(5:05) 367
  Session2 1:48:21 15.19(7:08) 24.45(4:26) 104
  S&C1 40:00
  Total7 5:36:59 38.22 61.5 470

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Saturday Aug 17 #

9 AM

Easy 42:09 [3] 5.11 mi (8:15 / mi) +64m 7:57 / mi
ahr:142 max:158

Friday Aug 16 #

12 PM

Session (Steady 6+ cd) 48:26 [4] 6.64 mi (7:18 / mi) +78m 7:02 / mi
ahr:152 max:161

right hip and hammies a little stiff after S&C last night, otherwise felt ok. Blustery day but the route I ran meant i didn't really run too much of it into the wind, most of it was either cross or helping. Knew that with my usual quick out the blocks start that i'd be able to hit steady pace for the first mile so no warm up required. 1st and 2nd mile uptowards Lang Stracht effortwise was a little harder than steady but then the cruise down lang stracht felt easier. Last bit of the 6th mile along the open bit of Fernielea was straight into the wind and harder work. Easied the extra bit back to the office. 7:14/mi avg for the steady 6 (7:23, 7:19, 7:04, 6:58, 7:16, 7:21)

Thursday Aug 15 #

12 PM

Easy 1:04:17 [3] 7.82 mi (8:13 / mi) +130m 7:49 / mi
ahr:143 max:177

Easy run round HH, everything felt fine. Hill sprints on Royfold Cr felt good but I don't think that hill is steep enough, although they were into a bit of a breeze which made them harder work.
7 PM

S&C 40:00 [3]

Bit lax with the S&C again this week. Quite wobbly again on the left leg with the single leg squats. Used a spikey stick thingy on the TfL/hips/glutes rather than a spikey ball as its a bit easier to target the hot spots. All the other exercises were good, I think that's the best I've been on the single leg calf raises.

Wednesday Aug 14 #

11 AM

Easy (Easy 5 (ish)) 48:05 [2] 6.04 mi (7:58 / mi) +107m 7:33 / mi
ahr:138 max:150

Oops, forgot to check the plan before leaving and thought it was 6 miles rather than 5. Legs felt good after yesterdays session, HH run keeping it pretty flat and easy. Joined by Ginie on the warm up to her session and then met up with her for her cool down back to the office to get the shoe review. It's a solid buy from #TheGinieRunner for the Peg Turbo 2's :)

Tuesday Aug 13 #

11 AM

Session (3 x 10 min HMP w 4min Ste) 59:55 [4] 8.55 mi (7:00 / mi) +26m 6:57 / mi
ahr:157 max:186

My sorta session, cruising about at HMP. Bit tired this morning and right hamstring/hip a little tight but didn't impact the session. Easy warm up to the Woodend loop with a couple strides to get the legs going.

Went for the larger loop which took four minutes to run with the first half about ~2% downhill the the second half up. With it being 10 min reps the first rep had 3 downs and two ups so made it easier, but made up for that in the second 10 min rep by it having 3 ups and 2 downs. Ran a smaller loop in the last two minutes of the final rep to try and negate the downs/ups.

Pace for the 10mins at HMP and (4 min steady)
6:32/mi (7:04/mi)
6:33/mi (7:12/mi)
6:33/mi (7:01/mi)

Monday Aug 12 #

12 PM

Easy 34:07 [2] 4.06 mi (8:24 / mi) +66m 8:00 / mi
ahr:133 max:147

Just the usual recovery run. Felt like the world was going to end for the first two miles then started to feel better during the final two miles back to the office. Hips felt fine, right hamstring maybe a little tight but nothing a roller won't fix.

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