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Training Log Archive: Russ

In the 7 days ending Oct 4:

activity # timemileskm+m
  Easy6 7:37:24 55.42(8:15) 89.19(5:08) 520
  Steady1 1:04:08 8.89(7:13) 14.31(4:29) 56
  Session1 30:02 3.5(8:35) 5.63(5:20) 195
  Total7 9:11:34 67.81(8:08) 109.13(5:03) 771
  [1-5]7 9:07:29

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Sunday Oct 4 #

9 AM

Easy 2:48:11 intensity: (33 @0) + (6 @1) + (2:21:00 @2) + (25:15 @3) + (1:05 @4) + (12 @5) 19.67 mi (8:33 / mi) +7m 8:32 / mi
ahr:141 max:185

Saturday Oct 3 #

10 AM

Easy 52:45 intensity: (50 @0) + (6:35 @1) + (23:36 @2) + (21:36 @3) + (8 @4) 6.72 mi (7:51 / mi) +93m 7:32 / mi
ahr:140 max:160

Good run in the rain and another improvement on yesterday and feelng good after the steady run last night. Chucking it down with rain, took one look at the HH trails and bypassed them for a loop of Skene Rd and Lang Stracht then home. Focused a bit on the cadence as noticed last night steady was lowish 170s so a bit better on the easy miles today.

Friday Oct 2 #

7 PM

Steady 1:04:08 intensity: (4 @0) + (25 @1) + (7:24 @2) + (51:24 @3) + (4:51 @4) 8.89 mi (7:13 / mi) +56m 7:05 / mi
ahr:150 max:163

8 mile steady and pace felt about right, little bit of stiffness in the lower back when running at low 7s so not sure I would have managed HMP so good call. Did quite a bit of work on my hip/tfl after the run last night and it felt better today., so feeling more positive

Thursday Oct 1 #

6 PM

Easy 1:07:53 intensity: (58 @0) + (2:51 @1) + (22:27 @2) + (40:00 @3) + (1:03 @4) + (34 @5) 8.5 mi (7:59 / mi) +139m 7:36 / mi
ahr:145 max:176

Definitely more of an improvement on the run compared to yesterday. Bit of a downhill to start with to get going then felt good on the climb up to HH. Lost count of the strides and did 7 running quick for 25-30s and didn't feel any discomfort in my lower back. All I needed was a 50min moan to the coach!

Wednesday Sep 30 #

7 PM

Easy 1:18:55 intensity: (26 @0) + (1:03 @1) + (26:00 @2) + (50:17 @3) + (1:09 @4) 9.5 mi (8:18 / mi) +141m 7:57 / mi
ahr:145 max:158

Bit of a struggle for the first few miles but they were mostly climbing to the top of HH. Also prob a bit tired after the session yesterday, felt like i was moving a bit better and it felt less of a trudge once I started sploshing through the puddles in the dark.

Tuesday Sep 29 #

6 PM

Easy 14:04 intensity: (15 @0) + (18 @1) + (6:27 @2) + (7:04 @3) 1.86 mi (7:34 / mi) +16m 7:22 / mi
ahr:141 max:151

Parked at ASV and then ran to Grandholm for the session. Traffic was a bit crap so was a bit late getting to ASV, then met a workmate so had a quick chat. Then ran a bit quick trying to keep up with Rankin. Was definitely warmed up for the session.

Session (10x60s hills) 30:02 intensity: (25 @0) + (43 @1) + (13:09 @2) + (13:18 @3) + (2:27 @4) 3.5 mi (8:35 / mi) +195m 7:19 / mi
ahr:144 max:167

Metro 10x60s grandholm hills. First rep was the furthest i got up the hill but pretty consistent after that. Worked pretty well with a couple of the other guys. Could have run then a wee bit harder but i was in charge of the stopwatch and shouting stop. Happy with that, back felt fine.

Easy 16:18 intensity: (17 @0) + (30 @1) + (5:30 @2) + (10:01 @3) 1.97 mi (8:17 / mi) +15m 8:05 / mi
ahr:143 max:153

cd back the ASV at a more sedate pace than the warm up.

Monday Sep 28 #

7 PM

Easy 59:18 intensity: (17 @0) + (1:56 @1) + (23:02 @2) + (32:57 @3) + (1:03 @4) + (3 @5) 7.2 mi (8:14 / mi) +109m 7:52 / mi
ahr:144 max:169

Headtorch run round HH with strides on the flat bits on Springfield Rd. Obviously had the stupid head on as hit pause instead of lap on the watch for first stride. Enjoyed that run and felt pretty good. Was met by a rather large badger as i was heading my way home.

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