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Training Log Archive: Russ

In the 7 days ending Sep 27:

activity # timemileskm+m
  Easy5 5:58:34 44.3(8:06) 71.29(5:02) 428
  Session1 1:07:09 6.73(9:59) 10.83(6:12) 243
  Total6 7:05:43 51.03(8:21) 82.12(5:11) 670
  [1-5]6 7:01:18

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Sunday Sep 27 #

8 AM

Easy 2:13:03 intensity: (56 @0) + (7:31 @1) + (1:20:05 @2) + (44:29 @3) + (2 @4) 15.77 mi (8:26 / mi) +244m 8:03 / mi
ahr:141 max:156

Up to meet a few Metro folk for the HH Sunday social. Took them on a tour of Foggieton and back via Cults. pace a bit quicker than last weeks social although still easy. Right hip a bit tight on hill in mile 9, otherwise felt fine.

Saturday Sep 26 #

6 PM

Easy 1:05:47 intensity: (51 @0) + (1:31 @1) + (47:12 @2) + (11:13 @3) + (5:00 @4) 8.4 mi (7:50 / mi) +49m 7:41 / mi
ahr:142 max:161

Grumpy again. Lower back really tight. Got through the first mile, just! Struggled in the second mile to pick up the pace and back got tighter. Pulled plug and stopped to stretch, continued on with easy all the way home. Tidying out the basement in the afternoon and not a long enough warm up probably didn't help!

Friday Sep 25 #

7 PM

Easy 50:05 intensity: (29 @2) + (39:25 @3) + (9:11 @4) + (1:00 @5) 6.47 mi (7:44 / mi) +43m 7:35 / mi
ahr:152 max:177

Less grumpy today, but decided to save the session for tomorrow rather than running fast in the dark. Yesterday's run today with an out on the DSL and back on the N Deeside Rd with some strides at the end. Ticking along quite nicely, maybe the grumpy day did me some good

Thursday Sep 24 #

Note
(rest day)

Had a grumpy day. It was late by the time I got round to thinking about a run and couldn't be bothered. Bad Russell!

Wednesday Sep 23 #

6 PM

Easy 1:01:23 intensity: (20 @0) + (2:47 @1) + (38:41 @2) + (19:35 @3) 7.65 mi (8:01 / mi) +43m 7:53 / mi
ahr:141 max:149

Lower back a bit stiff to start with but fine after a mile or so. Duthie Park for a hello to the Hidden Peakers and onto Torry. Running back home along the River Dee was nice with the moon reflecting on the water.

Tuesday Sep 22 #

7 PM

Session (8x90s + 4x30s Bairds Brae) 1:07:09 intensity: (1:58 @0) + (12:07 @1) + (30:08 @2) + (11:42 @3) + (10:34 @4) + (40 @5) 6.73 mi (9:59 / mi) +243m 8:58 / mi
ahr:141 max:170

Bairds Brae for the session with a headtorch. There is street lighting for the first 20s or so of the hill which helped. Actually found the session a bit easier in the dark as i just focused on where i was going rather than looking at how far i had to go, although it was a bit ropey on the recoveries downhill. The standard being a bit quick for the first two then consistently hit the same point for the rest of the 90s hills. bit of a wonky gps on the short 4x30s hills at the end as i got further up the hill with each one.

Monday Sep 21 #

8 PM

Easy 48:16 intensity: (20 @0) + (4:46 @1) + (27:02 @2) + (16:08 @3) 6.01 mi (8:02 / mi) +48m 7:50 / mi
ahr:139 max:152

Evening run into town, first time on Union Street in months, traffic cones and road furniture everywhere! Felt fine

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