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Training Log Archive: Russ

In the 7 days ending Sep 22:

activity # timemileskm+m
  Easy4 2:56:40 21.64(8:10) 34.83(5:04) 277
  LR Easy1 2:44:50 20.02(8:14) 32.22(5:07) 434
  Session2 2:30:27 20.46(7:21) 32.93(4:34) 390
  Total7 8:11:57 62.12(7:55) 99.97(4:55) 1101

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Sunday Sep 22 #

8 AM

LR Easy (Easy 20) 2:44:50 [3] 20.02 mi (8:14 / mi) +434m 7:43 / mi
ahr:142 max:181

Enjoyed that, originally planned to head to the trails round the back of Dobbies and head to Kingwells then onto CW and HH. Decided once I got to Kingswells to head up and over Brimmond H, which was a bit of a mistake as it was really foggy and I couldn't see where I was going, even 50m from the transmittor i could barely see it. Struggled a bit to find the path up, once found I walked some of the steeper rocky/rooty sections or when the effort was a lot harder than easy. Thought I took the right path down but ended up heading North which was ok as the path turned into road, then back on the undulating road it felt like perfect training for Nessie. Kept an eye on the pace, expecially on the downhills at around 8/mi. Decided against heading over CW as I thought i'd probably done enough hills and I didn't feel like i needed the water that i had stashed there. Mile 16 -19 were all downhill so kept the pace really easy.

Took some dried dates and a maurten gel at about 10 miles. didn't bother with water, got a bit warm towards the end of the run but fine otherwise. Felt good during run, right hip a bit stiff later in the day.

Saturday Sep 21 #

10 AM

Session (Steady 8 + wu/cd) 1:14:43 [4] 10.02 mi (7:27 / mi) +215m 6:59 / mi
ahr:149 max:164

I think we can pack away the straightjacket for the taper madness! Felt really good once I got going, added a mile warm up running easy up Springfield Rd rather than doing what I usually do and hammer it when I hit go. Ran the steady 8 round HH and tried to get a bit of uphill and downhill in each mile which I managed for 5 of the 8 miles. I was still a fair bit away from home when I finished the 8 so added a cd rolling home down the hill.

(wu 08:27), 07:24, 07:09, 07:26, 07:32, 07:08, 07:16, 07:20, 07:04, (cd 07:46)


Friday Sep 20 #

12 PM

Easy 55:06 [3] 6.75 mi (8:10 / mi) +100m 7:48 / mi
ahr:139 max:164

Better today, decent sleep and less hectic at work. Lovely day for a run up to HH and back. Strides on the wee trail beside work weren't that quick but felt good to be moving faster.

Thursday Sep 19 #

5 PM

Easy 40:45 [2] 5.03 mi (8:06 / mi) +66m 7:47 / mi
ahr:134 max:147

broken record week. bit tired again today and feeling a bit stiff. Run home after work via HH, maybe a bit tired from yesterdays session. See how I feel tomorrow, maybe a rest day required!

Wednesday Sep 18 #

12 PM

Session (5x1mile (800m steady ish)) 1:15:44 [3] 10.44 mi (7:15 / mi) +176m 6:54 / mi
ahr:151 max:166

Really felt like i struggled with this one. Not really sure what I was thinking with the route but even when I got onto the flatter North Deeside Rd and the DSL for rep 3, 4 and 5 struggled to get anywhere near 10k pace and HMP felt like an effort so in the end just didn't push it! Feeling a bit tired with work being so busy and I've also been sitting too much as I felt like I wasn't moving that well.

Goodness, that's a bit of a moan and I guess the session wasn't that bad. Decent nights sleep and a less hectic day at work tomorrow should help.

6:59 (3:33); 6:55 (3:25); 6:34 (3:41); 6:38 (3:40); 6:36 (3:40). with a 1.5 mile wu and 1.4 mile cd

Tuesday Sep 17 #

6 PM

Easy 47:58 [3] 5.81 mi (8:15 / mi) +59m 8:00 / mi
ahr:139 max:166

Stupid busy at work and spent the entire day sitting at my desk, bit stiff on the run home via Cults with the hill sprints on the steep bit of Deeside Drive. Good to have a blast on the hill sprints though

Monday Sep 16 #

12 PM

Easy 32:51 [2] 4.05 mi (8:07 / mi) +52m 7:48 / mi
ahr:142 max:188

Busy at work but fitted in an easy run home to see our new windows then back to work. Feeling a bit tired today but felt ok until the last mile which was uphill and into the wind so found that a bit of struggle.

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