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Training Log Archive: Russ

In the 7 days ending Sep 29:

activity # timemileskm+m
  Easy7 5:20:05 39.74(8:03) 63.96(5:00) 371
  Session2 59:06 8.92(6:38) 14.36(4:07) 33
  Total7 6:19:11 48.66(7:48) 78.31(4:51) 403

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Sunday Sep 29 #

8 AM

Easy 1:17:26 [3] 10.03 mi (7:43 / mi) +61m 7:35 / mi
ahr:136 max:144

10 mile easy effort run on the line, a few quicker than 'easy' paced miles but felt really good. Race dry run, ran with arm sleeves and vest (although not the 4%s). Carried 5 gels, two in shorts and 3 in race belt, after a couple miles took the gels out of belt and stuffed them in the top of the arm sleeves. Gels didn't move in the sleeves, so if i'm wearing them on race day then I wont need to bother with the race belt which I find a bit annoying whilst it's heavier.

Also tried the new watch, it's a nice upgrade to the old one and a bit lighter, so marginal gains and all that! set it to lap every 5k as a trial for next week.

Saturday Sep 28 #

9 AM

Easy 20:07 [2] 2.54 mi (7:55 / mi)
ahr:134 max:151

Not a great morning and thought about heading up to HH for the parkrun but figured it might be crap weather on the 6th so headed down to tough it out on the beach. Had wanted to go with race spec (minus vest) but didn't bother with the 4% in the rain. Quite cold during warm up with a bit of a breeze to contend with on the lower prom. Dumped waterproof jacket after warm up as it was no longer water proof, might take it if the weather is rubbish on the LN start line and dump it during the race. Good to have a quick pre race meeting with fellow Team Barrand/Simpson athletes Claire and James :)

Session 19:06 [4] 3.11 mi (6:08 / mi)
ahr:166 max:186

Legs started to get a bit cold during the 5-10 min wait during the run brief and decided that it wasn't a day for really fast times so 10k effort was about right, no point tweaking something in the cold. Once we got going I felt pretty good but stuck to 10k effort ish which felt comfortable(ish) with the slight wind at our backs. On the top prom I was about 15-20m back from Claire and a group of guys with a few stragglers in-between, on the lower prom I increased the effort and started to pick them off with Claire also running stronger to start pulling away. Caught up with the group towards the end of the lower prom and got carried along with the sprint finish more than I wanted. parkrun pb of 19:08, bit more in the locker on a nicer day. Everything felt good during the run.

Easy 19:12 [2] 2.45 mi (7:50 / mi)
ahr:112 max:145

Cool down with Claire along upper prom and back. Stopped off in past run4it on the drive home to collect new Garmin as the battery in my current watch barely lasted the 20 miler last week from fully charged, I don't think I can finish Loch Ness in 2:45 so a new watch required.

Friday Sep 27 #

12 PM

Easy 43:22 [3] 5.11 mi (8:29 / mi) +73m 8:08 / mi
ahr:135 max:152

Easy lunch run up to HH with a wee stop at Soph, strides on the wee trail beside work felt pretty good. Right glute a bit sore in the afternoon otherwise everything else ok. Plenty rolling and stretching legs/hips/bum in the evening.

Thursday Sep 26 #

5 PM

Easy 58:52 [3] 6.84 mi (8:36 / mi) +120m 8:10 / mi
ahr:135 max:153

Run home from work via HH, nice and easy feeling pretty good. Hill strides on Deeside Drive were solid enough. Good news, the trail between Craigton Rd and Friarsfield Rd is open again, yay! although they've ruined it by sticking a road through the middle of it and hard coring some of the bottom section.

Wednesday Sep 25 #

5 PM

Easy 38:41 [2] 5.01 mi (7:43 / mi) +36m 7:33 / mi
ahr:140 max:152

Run home from work, bumped into Dave Andrews and ran with him for a couple miles. Pace a bit quicker than I was intending when running with Dave but felt good.

Tuesday Sep 24 #

6 PM

Easy 12:16 [2] 1.59 mi (7:43 / mi)
ahr:139 max:148

Bit late leaving work and just made it to Duthie Park just as the session was starting. Another long day of sitting getting stiff ready for the new company so felt pretty stiff on the walk home and during the warm to Duthie.

Session (40min MP effort) 40:00 [4] 5.81 mi (6:53 / mi) +33m 6:46 / mi
ahr:155 max:159

Started a wee bit further back in the pack from where I would normally start in an attempt to find someone who was running the tempo at my MP. Felt pretty comfortable and controlled for the whole session and was chatting to a new Metro runner for 35min of the session until he took off for the usual 5min sprint at the end. Good session and felt so much better than the 5x1 mile session last week.

Behave on way out, bit quicker on way back. 6:53, 6:59, 6:56, 6:52, 6:49 and 0.8miles at 6:46/mi

Easy 13:00 [3] 1.6 mi (8:07 / mi) +20m 7:49 / mi
ahr:141 max:150

run home after session, pretty dark on the DSL. Soon be time to pack the headtorch.

Monday Sep 23 #

7 PM

Easy 37:09 [3] 4.57 mi (8:08 / mi) +61m 7:48 / mi
ahr:136 max:151

Start of a busy week, no run at lunchtime and late leaving the office. Home for a cuppa then out for an easy run and round HH/Groats Rd. Right quad a bit stiff which is causing a bit of stiffness in the hip.

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