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Training Log Archive: Russ

In the 7 days ending Dec 1:

activity # timemileskm+m
  Easy6 4:43:21 35.27(8:02) 56.76(5:00) 378
  Session2 1:09:57 9.95(7:02) 16.01(4:22) 147
  S&C2 1:00:00
  Steady1 51:36 7.09(7:17) 11.41(4:31) 134
  Total9 7:44:54 52.31 84.19 659

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Sunday Dec 1 #

9 AM

Easy (Easy 13) 1:44:20 [3] 13.01 mi (8:01 / mi) +66m 7:54 / mi
ahr:156 max:181

Decided to join the Alan Brown run on the DSL for the company as I didn't fancy the run thinking about how cold i was. Huge turn out, pace was a bit slower than easy to Bieldside then picked it up on the way back to Duthie Park running with Michael Barker. A bit quicker than easy but it was good to run and chat with Michael. Couple laps of Duthie Park and home. Legs felt good

Saturday Nov 30 #

8 AM

Session 35:09 [4] 4.9 mi (7:10 / mi) +106m 6:43 / mi
ahr:165 max:187

Ran laps round the nature reserve the other side of the river from Duthie Park. The loop I was running was a perfect 3min lap so workd out really well for the session. Thought I was taking it a bit easy for the first two laps but if by magic it felt spot on for the 3rd onwards when the effort caught up with me, felt like I struggled a bit on the 6th rep and pushed it for the last lap. Ground was pretty solid with the overnight frost with a couple wetter patches. Legs felt ok afterwards with only a small blister on a big toe the only evidence of wearing spikes, so that's a good sign. Will wear them again for the Wednesday session after I take a plier to the bent spikes and replace the missing one.

Pace in /mi for the reps: 6:35, 6:38, 6:39, 6:38, 6:38, 6:43, 6:38

Easy 21:20 [2] 2.49 mi (8:34 / mi) +12m 8:27 / mi
ahr:138 max:148

Warm up down to Bridge of Dee to meet David for the session. blooming heck it's cold. Changed into spikes in the Goals car park then did a lap to finish the warm up and show David where to go.

Easy 11:01 [2] 1.29 mi (8:32 / mi) +32m 7:56 / mi
ahr:149 max:163

Shortest possible route home as I was feeling the cold after standing about chatting to David. Treated Milo/myself to a Dobbies lunch for an excellent weeks work :)

Friday Nov 29 #

11 AM

Easy 40:21 [2] 5.22 mi (7:44 / mi) +86m 7:21 / mi
ahr:146 max:162

Run up to HH with Ginie then solo back on my own for the 5 and a bit miles. Legs felt fine, really hungry by the end of the run. Still trying to work out the logic of trying out a new pair of 'cheap' zoomfly carbon plate nikes during the run. Bit firm but should be good for faster sessions rather than easy run, but trying out a new pair just after my calves have recovered isn't the most sensible thing ever..

Thursday Nov 28 #

12 PM

Steady (Lumpy Steady 7) 51:36 [4] 7.09 mi (7:17 / mi) +134m 6:52 / mi
ahr:156 max:174

Best my legs have felt since before Peterhead 10k, hip got a little stiff but I guess that's just from the squatting and lunging bonanza last night. Felt comfortable hitting steady pace for the first mile up to HH then did a couple times up the HH parkrun hill plus a loop including a bit of Maidencraig. Maidencraig bit was really wet with some deep puddles to run through so feet got a good soaking!

Wednesday Nov 27 #

12 PM

Easy 40:28 [2] 5.03 mi (8:03 / mi) +69m 7:43 / mi
ahr:141 max:183

Easy 5 lunch run home to pick up the stuff i forgot to take to work this morning. bit of stitch for the first couple miles but then it was fine on the way back to work. Legs felt fine.
8 PM

S&C 30:00 [3]

New lunges and squat exercises. felt like i was getting a bit (a lot) frustrated with the previous exercises as I was either struggling to do thm or they hurt. Squats felt good and next time i'll add a bit of weight, liked the shorter sets which meant I didn't rush and focused on doing them correctly. Lunges with the feet shoulder width apart felt different to what i'm used to, could certainly feel my hips and my butt working, might take a few more sessions of those before I add weights though as I was a bit unsteady going from the squat back to standing position.

Tuesday Nov 26 #

6 PM

Easy 16:31 [2] 2.11 mi (7:50 / mi) +21m 7:36 / mi
ahr:143 max:152

Warm up from ASV to AECC for the session. Decent crowd for the session in pretty wet conditions, really impressed with Claire's fancy footwork avoiding the deeper puddles.

Easy 16:33 [2] 2.09 mi (7:55 / mi) +11m 7:48 / mi
ahr:144 max:156

Felt fine on the way back to ASV, maybe could have managed an extra rep! Weather got pretty nasty half way back so picked up the pace a little to get out of the horrible weather.

Session 34:48 [4] 5.05 mi (6:53 / mi) +41m 6:43 / mi
ahr:158 max:173

Really solid session, good to have a group to work with although I was getting spat out the back of it. Started a bit hot on the first one but took a chill pill half way through the first rep and stopped trying to keep u with everyone. Aimed for about 10k pace for the reps and was tiring a bit with the last one. I doubt a fifth one would have been very good. Bit guilty of taking slightly less than 3mins for the recovery just so I started at the back of the group to drag me round. 6:00, 6:02, 6:02, 6:04/mi for the 1500m ish reps. Good session!

Monday Nov 25 #

12 PM

Easy 32:47 [2] 4.03 mi (8:08 / mi) +81m 7:39 / mi
ahr:138 max:151

Lunchtime run up to HH and back. Legs feeling good today!
7 PM

S&C 30:00 [3]

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