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Training Log Archive: Russ

In the 7 days ending Sep 20:

activity # timemileskm+m
  Easy5 5:10:57 37.49(8:18) 60.34(5:09) 417
  Session2 1:50:28 15.08(7:20) 24.27(4:33) 29
  LR Easy1 1:11:29 8.82(8:06) 14.19(5:02) 164
  Total7 8:12:54 61.39(8:02) 98.8(4:59) 610
  [1-5]7 8:04:31

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MoTuWeThFrSaSu

Sunday Sep 20 #

8 AM

Easy 2:23:27 intensity: (42 @0) + (39:05 @1) + (1:15:56 @2) + (27:44 @3) 16.55 mi (8:40 / mi) +303m 8:12 / mi
ahr:136 max:154

Up to HH for the Metro Sunday long run. Nice day for a run, pace a bit on the slow side again but enjoyed the company.

Saturday Sep 19 #

6 PM

Easy 56:22 intensity: (2:46 @0) + (3:40 @1) + (38:37 @2) + (11:19 @3) 7.05 mi (8:00 / mi) +28m 7:54 / mi
ahr:138 max:155

Figured HH would be busy so headed towards town and then easy to Torry and Duthie Park and then home on the line. Lovely day with a long dog walk in the morning then gardening all afternoon. Felt a bit rubbish for the first mile then enjoyed the rest.

Friday Sep 18 #

7 PM

Session (5x5min (90s)) 1:04:18 intensity: (2:20 @0) + (2:38 @1) + (20:49 @2) + (14:18 @3) + (20:49 @4) + (3:24 @5) 8.65 mi (7:26 / mi) +29m 7:21 / mi
ahr:148 max:179

Really happy with that session, affa dark at Duthie Park but enough lights dotted about the park to see what I was doing. It's almost like you were psychic when planning the pace of the session. HMP pace felt good although the last 3 reps were probably at a higher effort than HMP, but it was good to be running quicker. Made sure everything felt OK for the first rep and then increased the effort. Lower back stiffened a bit on the last rep otherwise really happy and gave myself a high 5 at the end

Thursday Sep 17 #

Note

Just realised I'm not sure what plan I've been following the past two days. I've no idea where I got 6 miles plus hill strides for today! #offPiste
6 PM

Easy 54:09 intensity: (25 @0) + (1:20 @1) + (10:56 @2) + (39:21 @3) + (2:07 @4) 6.62 mi (8:11 / mi) +57m 7:58 / mi
ahr:146 max:161

Easy 6 down to Duthie Park and a loop of Torry and home. Short stop for a yap with a couple Metros. Good turn out with 25 split in two bubbles. Hips finally starting to feel like they are coming round to behaving. Short strides felt good and was able to drive up the hill with a bit of power.

Wednesday Sep 16 #

6 PM

LR Easy 1:11:29 intensity: (1:05 @0) + (23 @1) + (5:38 @2) + (18:23 @3) + (46:00 @4) 8.82 mi (8:06 / mi) +164m 7:40 / mi
ahr:155 max:161

Joined the Metro Wednesday social for some HH/CW running. Bit of a struggle on the HH hill but fine once i got going. hip improving again, still feeling a bit glutish. lots of stretching/mobility stuff at lunchtime then a power walk with the dogs after walk before the run. Enjoyed the run.

Tuesday Sep 15 #

6 PM

Easy 4:25 intensity: (34 @0) + (25 @1) + (3:26 @2) 0.58 mi (7:40 / mi)
ahr:130 max:142

Easy 5:12 intensity: (5 @0) + (6 @1) + (28 @2) + (4:33 @3) 0.67 mi (7:42 / mi) +6m 7:30 / mi
ahr:148 max:153

Session (Metro 3x3k (4min)) 46:10 intensity: (9 @0) + (9 @1) + (5:51 @2) + (10:15 @3) + (23:13 @4) + (6:33 @5) 6.43 mi (7:11 / mi)
ahr:157 max:178

Ten folk down for training, great to see Jackie looking so well. lower prom was a bit busy towards fittie due to the Battle of Britain 80th anniversary, other than that session worked quite well on a nice evening. Started a bit quick but settled into steady on the way out, felt pretty good so picked it up a bit on the way back. 2nd rep again felt good and ran it about the same pace as the 2nd half of the first. Had some company on the last rep so again picked it up a bit. Happy enough with that, hip still feeling a bit stiff but feels more gluteish so hopefully the TFL stretches are working.

2 x Proms 3k: 13:09 (7:02/mi), 12:29 (6:40/mi), 12:08 (6:29/mi)

Monday Sep 14 #

7 PM

Easy 47:22 intensity: (17 @0) + (43 @1) + (16:33 @2) + (29:49 @3) 6.02 mi (7:52 / mi) +24m 7:46 / mi
ahr:144 max:152

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