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Training Log Archive: Russ

In the 7 days ending Nov 24:

activity # timemileskm+m
  Easy5 4:36:40 33.09(8:22) 53.25(5:12) 479
  Steady1 59:13 7.93(7:28) 12.76(4:38) 52
  Session1 34:12 3.75(9:07) 6.03(5:40) 162
  Total6 6:10:05 44.77(8:16) 72.05(5:08) 693

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Sunday Nov 24 #

9 AM

Easy (Easy 12) 1:43:21 [2] 12.01 mi (8:36 / mi) +260m 8:04 / mi
ahr:142 max:167

Run on HH/CW/Foggieton trails. Very wet after the heavy overnight rain. The trees in the first section of CW have been completely flattened, so had to improvise the route to navigate past the fenced off sections. Kept the pace really easy and just focused on enjoying the puddles! Legs feeling better again today.

Saturday Nov 23 #

9 AM

Easy 41:59 [2] 5.01 mi (8:23 / mi) +100m 7:53 / mi
ahr:138 max:167

Easy 5 miles up and round the lower bit of HH and home via Cults. Legs sore after Kosgei going to town on them last night, but feeling a lot more mobile. Run followed by a long walk with the dogs and swimming with my son later.

Friday Nov 22 #

11 AM

Easy 24:12 [2] 2.93 mi (8:16 / mi) +53m 7:49 / mi
ahr:143 max:157

Longer warm up on the DSL to Cults and back to Bairds Brae for the session. Calf still a bit tight but improving everyday this week, thought the hill session would help stretch it a bit.

Session 34:12 [4] 3.75 mi (9:07 / mi) +162m 8:03 / mi
ahr:152 max:170

Bairds Brae hill reps 6x60s + 6x30s. Raining, wet and muddy so a nice enjoyable session. Starting a little bit from the bottom of the hill, just so that that the 60s reps would finish on the slightly steeper section. Session was pretty good, didn't feel like I quite got as far up the hill compared to previous sessions. Started to tire towards the end of the 60s reps and then got a bit of a second wind for the 30s reps. didn't really notice the left calf during the session and it felt no stiffer afterwards.
7 PM


At the start of the week my left calf was sore/stiff, especially the lower half. Throughout the week the movement of the calf improved, with it only being sore on the inside of my left calf.

Kosgei sports massage. Worked a lot on both calves which was blooming sore initially but i can feel them relax as he kept working on them. Right hip a bit stiff as well. Felt a lot better by the end

Thursday Nov 21 #

3 PM

Steady (Steady 6 + wu/cd) 59:13 [4] 7.93 mi (7:28 / mi) +52m 7:19 / mi
ahr:149 max:163

I seem to be making things up as I go along this week. Left calf improving, foam rolling and stretching helping, booked an appointment with Kosgei tomorrow night to iron it out. Didn't want to overdo it with the hill session today so went with yesterdays steady session today, minus the strides at the end. Mile warm up then just increased and then stuck at a pace that felt ok. Not sure why I didn't take a headtorch as it was pretty dark on the way back on the DSL although the moonlight meant I could see where I was going, I just scared the heck out of a few folk. Felt fine though during steady miles 7:19, 7:07, 7:07, 7:09, 7:13, 7:11. Good stretch when I finished, i'd been looking forward to the hill session so might do it tomorrow if everything feels ok and drop the parkrun on Saturday as legs will feel a bit tender after session with kosgei.

Wednesday Nov 20 #

2 PM

Easy (DSL Easy 6) 49:12 [2] 6.13 mi (8:02 / mi) +28m 7:55 / mi
ahr:139 max:151

Left calf better today but not mobile enough for a steady run. Was thinking that i'd try and progress to steady if feeling good but when I tried to pick it up it didn't feel comfortable so did the prescribed distance just not the effort.

Tuesday Nov 19 #

11 AM

Easy 57:56 [3] 7.01 mi (8:16 / mi) +38m 8:08 / mi
ahr:160 max:165

Left calf feeling stiff, decided to head along the DSL and throw the towel in if it got worse. Got slightly better as the run progressed. Not painful just stiff

Monday Nov 18 #


Calf quite tight today, not as tight as last Monday but still going to take a day off from running today. Lots of foam rolling and warm baths.

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