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Training Log Archive: Russ

In the 7 days ending Jan 19:

activity # timemileskm+m
  Easy5 3:41:35 27.73(7:59) 44.63(4:58) 305
  LR Easy1 2:43:11 20.05(8:08) 32.27(5:03) 411
  Session2 1:28:25 12.73(6:57) 20.49(4:19) 96
  S&C2 1:00:00
  Total9 8:53:11 60.51 97.38 812

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Sunday Jan 19 #

8 AM

LR Easy 2:43:11 [4] 20.05 mi (8:08 / mi) +411m 7:39 / mi
ahr:142 max:175

Long run with Jonny and Chris at HH/CW. Felt good through the run, bit warmer than I thought it was going to be so didn't need two long sleeve layers. My running companions seemed to want to push the pace so I must have been dropped 5 or 6 times. Didn't mind too much as they just regrouped to pick me up. I was happy for the company though and just focused on my effort, walked the steeper bit of Kingshill as I'm finding that I run the rest of the loop far more comfortably rather than lumbering to the top. Happy to get the first of the 20 milers in though, legs felt pretty good, was a bit concerned about knee/quad/hip but no issues during the run. :)

Saturday Jan 18 #

11 AM

Easy 32:13 [3] 4.14 mi (7:47 / mi) +28m 7:37 / mi
ahr:134 max:147

Breeze and gravity assisted easy run home after walking dogs at CW. Right hip pretty stiff today but it seems to be a tight quad, spent some time rolling it with stick before and after swimming with Milo, which seems to have helped.

Friday Jan 17 #

12 PM

Session (1WU + 6MP + cd) 53:25 [4] 7.64 mi (7:00 / mi) +54m 6:50 / mi
ahr:153 max:180

Bit hot with the pace on the MP, felt harder work than last week's 2x3MP. A bit tired today and right hip feeling a bit stiff today so looking forward to v easy day tomorrow. Down Springfield Rd helped get the legs going and headed out to Bieldside on the North Deeside Rd and back on the line. Spotted Cameron S coming off the DSL and realised his easy pace was about my MP so it was good to use him as a pacer from a distance in the last two miles of MP.

7:31, 6:47, 6:51, 6:51, 6:49, 6:53, 6:47 for the 1 mile WU + 6MP then about a 5min cool

Thursday Jan 16 #

7 AM

S&C 20:00 [3]

Shorter S&C session before meeting at Milo's school. Squats/lunges/calf raises. knees feeling a lot better but right hip a bit stiff so didn't go mental with the resistance band.
5 PM

Easy (Easy 8 + strides) 1:14:33 [3] 9.25 mi (8:04 / mi) +131m 7:43 / mi
ahr:156 max:185

I did get up early this morning to get the run in but went for the S&C instead. So glad I didn't go out during the lovely morning as the conditions after work were just perfect! Chucked it down with rain and a bit breezy, ran round HH then headed down to the DSL via Cults for the strides. Really not sure there was anything enjoyable about that run, but it's done.

Wednesday Jan 15 #

12 PM

Easy 48:19 [3] 6.11 mi (7:54 / mi) +97m 7:32 / mi
ahr:142 max:157

Felt a bit tired after a late night with the Metro Committee meeting and then woke up at 4 to an ambulance at our elderly next door neighbours, so struggled to get back to sleep. Took a bit to get going on the run but surprised by what the avg pace ended up, quicker than I thought I was going.

Tuesday Jan 14 #

6 PM

Easy 17:01 [3] 2.11 mi (8:04 / mi) +21m 7:49 / mi
ahr:140 max:153

Big crowd heading out for the session, not as cold as i thought it was going to be.

Session (Metro 4xClaymore Drives) 35:00 [5] 5.09 mi (6:53 / mi) +42m 6:42 / mi
ahr:167 max:185

Really happy with that session. Jackie sent the folk attending the committee meeting off first so I started with Kenny Garden and promptly waved him goodbye. Basically ran the whole session on my own and it was tough into the breeze in the second half of the lap and then up the hill. Jackie offering 'encouragement' with 50m to go of the rep helped. Ran the entire lap so the distance was about 0.95mile. Was thinking about doing 5 but after the first rep realised I wouldn't have time so pushed the last 3. 6:06/mi, 5:59/mi, 6:01/mi and 6:01/mi pace for the four reps. Definitely wouldn't have amanged to hold the pace for another rep. Recoveries were 3mins, the first 30secs of them was a walk.

Easy 16:31 [3] 2.11 mi (7:50 / mi)
ahr:154 max:162

Ran back to the ASV with Fiona B. It was into the wind and the pace was the quicker end of easy so surely that constitutes another rep ;)

Monday Jan 13 #


7-8 weeks since last physio (Kosgei) time for another one me things
12 PM

S&C 40:00 [3]

Lunch session as plan to run home tonight. Pretty decent session and good to get it done in the gym as it's got big mirrors so i could keep an eye on form.

5min cycle to warm up
4x10 squats. last two sets with weights. 10kg then 12kg for the last set.
3x10 (ithink, canna count) 1st set with no weight, 2 and 3 holding 2x6kgs. bit wobbly on the last set.
Monster Walks, the resistance band at work is awful so did some sort of weird side hip raises.
Arms and shoulders inbetween sets. bit of core to finish.
5 PM

Easy 32:58 [2] 4.01 mi (8:13 / mi) +29m 8:03 / mi
ahr:146 max:179

Affa windy getting blown about by Brendon. Kept changing directions so that I was running cross wind rather than into the wind. Just focused on survival, not a pleasant run

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