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Training Log Archive: Russ

In the 7 days ending Jan 26:

activity # timemileskm+m
  Easy4 2:47:20 20.58(8:08) 33.12(5:03) 260
  LR Session1 2:17:30 19.02(7:14) 30.61(4:30) 130
  Steady1 1:14:03 10.07(7:21) 16.21(4:34) 68
  Session1 1:01:28 8.67(7:05) 13.95(4:24) 44
  S&C2 1:00:00
  Total9 8:20:21 58.34 93.89 502

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Sunday Jan 26 #

12 PM

Easy (Easy 5) 41:40 [3] 5.33 mi (7:49 / mi) +64m 7:32 / mi
ahr:135 max:158

Out at my mum and dads for lunch, went out for a run whilst my son ate his bodyweight in mince and tatties. Weather was pretty wild with a stiff breeze and cold rain to contend with, although it was fun running back up the hill to Hatton with the wind assisance. Walked dogs for 90mins bfore driving out to folks so was getting pretty hungry by end of run. Legs felt fine during run.
5 PM

S&C 30:00 [3]

Bit of a struggle, Right hip a bit stiff. Think i've overdone a bit this weekend with running/swimming/dog-walking/driving as didn't have a lot of energy for this. Ended up just doing them all bodyweight just to get through them.

Saturday Jan 25 #

9 AM

LR Session (4E + 2x5MP (1E) + 4E) 2:17:30 [4] 19.02 mi (7:14 / mi) +130m 7:05 / mi
ahr:149 max:173

Perfect! Felt great, quite a mild day with a little breeze into off the left when heading from Duthie P to Milltimber. Ran out to Milltimber for the 4 easy, then headed back for the first of the five miles at MP, grabbed a bottle of water in the final of the MP miles to take the cranberry Spring gel. Really liked the gel once i got over the initial tartness of the cranberries. Did carry a maurten gel but didn't bother taking it.

First set of MP felt pretty smooth, ran a bit further towards duthie Park for the easy 1 mile then turned for the second set of MP miles. First of the miles was up the incline at garthdee and into the wind so the effort was a bit harder than MP, but after that it felt a bit sheltered. Quite a few runners on the line so got into a great rhythm of catching and passing people.

Felt pretty good after the MP and could have ran more, just coasted the final 4 miles. 7:14/mi avg for the 19 miles. Mile splits:
7:43, 7:34, 7:30, 7:35
6:53, 6:55, 6:51, 6:52, 6:50
7:32
6:57, 6:48, 6:49, 6:51, 6:48
7:38, 7:43, 7:37, 7:44

Friday Jan 24 #

5 PM

Easy 41:14 [3] 4.96 mi (8:19 / mi) +56m 8:02 / mi
ahr:146 max:185

Really busy at work today so didn't get out at lunchtime. Run home via Cults then back on the North Deeside Rd. Feeling good.

Thursday Jan 23 #

6 AM

Steady (Easy/Steady 10) 1:14:03 [4] 10.07 mi (7:21 / mi) +68m 7:12 / mi
ahr:145 max:157

Pre work run out to Peterculter on the North Deeside Road and back on the DSL. Had half a banana and coffee/water before run. Nice morning, not a lot of wind with the temp being quite a bit colder and surface slippier on the DSL.

felt good during the run. took about a half mile to get up to speed, after that steady effort felt fine. Wore the HRM again and the data looks a bit better today. Although as Ginie pointed out I may need to wet the sensors as the first bit looks a bit dodgy.

Didn't really focus on the watch too much during the run, just concentrated on cruising. Effort pretty consistent although last mile was a bit uphill as I had to haul myself up from the DSL to North Deeside Road again

splits: 7:52, 7:22, 7:13, 7:25, 7:09, 7:18, 7:10, 7:18, 7:08, 7:27

Wednesday Jan 22 #

12 PM

Easy 50:39 [3] 6.28 mi (8:04 / mi) +102m 7:41 / mi
ahr:136 max:181

Wearing chest HRM. Might take a few rnus to get used to it and for the monitor to get used to me. Unless of course my HR really is all over the place! Run felt mostly easy round HH. Ran with Ross who likes to push on the pace a bit so ended up dropping off the back of him during the second part of the run. Nice weather today, legs felt pretty good.

Tuesday Jan 21 #

Note

just a quick note on the forthcoming races. I know I said Nairn 10k, but I think looking at it, the National is the 22nd feb and the inverness half is the 8th mar. adding Nairn on the 1st mar would mean 3 races in 4 weeks. so I think i'll take a chill pill on it and wait until after London for 10k pbs.
11 AM

Session (3 x 3-2-1 (1min)) 1:01:28 [4] 8.67 mi (7:05 / mi) +44m 6:59 / mi
ahr:150 max:176

Good session, weather quite mild today and just wore shorts and t-shirt. Felt better and quicker than the same session on the DSL on the 24th Dec, although I did note it was a bit icy on the line that day but let's take the positive. First 3-2-1 rep worked out to be a bit more downhill so pushed the pace towards the 5k end of things, effort felt good. Middle 3-2-1 had a bitty more up especially the 2 min bit so harder work, let fly on the downhill 1min. Last 3-2-1 effort felt good and probably at the 5k end of the scale. Ran the session with Ross from work who was doing 6x1k, so did a longer cool down waiting for him to finish. Happy with that.

7 PM

S&C 30:00 [3]

Not sure if this is the late S&C from Sunday or early for tomorrow! Squats felt good so added a bit more weight compared to last week (15kgs). No weight for the lunges though. calf raises and resistance band crab walks thingys good.

Monday Jan 20 #

5 PM

Easy 33:47 [2] 4.01 mi (8:26 / mi) +37m 8:11 / mi
ahr:133 max:156

Run home from work, too busy yapping to Ginie to go out at lunchtime. Legs a bit stiff from yesterdays long run, right quad a bit tender, assuming it's from the rolling on Saturday. Just did a loop of HH/Groats Rd then home, bit slow for the first mile then just free wheeled it down Springfield Rd home.

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