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Training Log Archive: Russ

In the 7 days ending Nov 1:

activity # timemileskm+m
  Easy5 3:55:51 29.46(8:00) 47.41(4:58) 284
  LR Easy1 2:53:32 21.01(8:16) 33.81(5:08) 384
  Session3 2:35:02 19.05(8:08) 30.66(5:03) 353
  Total8 9:24:25 69.52(8:07) 111.88(5:03) 1020
  [1-5]8 9:20:40

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Sunday Nov 1 #

8 AM

LR Easy 2:53:32 intensity: (1:05 @0) + (4:16 @1) + (1:06:50 @2) + (1:39:52 @3) + (1:08 @4) + (21 @5) 21.01 mi (8:16 / mi) +384m 7:49 / mi
ahr:144 max:174

Felt really good. Bit nasty weather for the first hour but then it actually brightened up, wind wasn't really a problem just loads of puddle jumping and gave up trying to avoid them as my feet became soaking. Up to meet the Metro HH/CW social so the first half was a bit slower with a few pauses. Second half I just stuck to a couple laps of HH and the trails were in pretty decent nick so good running. Home via the DSL to make up the miles to 21. Tempted to add another half mile to register another 70 mile week. Managed to get home just in time to walk the dogs, so a quick shower and a stash of food and i was straight out the door again. Must've been close to marathon distance on feet today, i'll have to make myself a medal :)

Saturday Oct 31 #

10 AM

Easy 48:35 intensity: (26 @0) + (51 @1) + (31:12 @2) + (16:06 @3) 6.07 mi (8:00 / mi) +37m 7:51 / mi
ahr:141 max:151

Right quad a bit tender from the rolling yesterday. Affa windy conditions, which helped take my mind off it, thankfully missed the rain. Good to see the Hidden Peaky Blinders at DP today :) Comfortably my biggest ever monthly mileage with solid weeks coming in at 292 miles. Feeling good and to clarify on the weightloss, ive lost a bit of my belly that i'd developed with some unheathly eating, I don't weight myself so ive probably not lost weight I just look fitter and moving quicker. #HighMileageDiet

Friday Oct 30 #

6 PM

Session (Progressive 8) 57:45 intensity: (23 @0) + (10 @1) + (5:02 @2) + (12:47 @3) + (36:04 @4) + (3:19 @5) 8.33 mi (6:56 / mi) +42m 6:50 / mi
ahr:157 max:177

Out on the North Deeside Rd and back on the DSL with the headtorch. 1st mile a bit quick but kept increasing the effort with each mile. Pace topped out on the 6th mile although the 7th mile has the wee uphill incline from Deeside GC to the bridge so effort was higher. Ran out of gears and started to feel it on the last mile, so maybe pace was higher than HMP @ low 6:30's. Doesn't really matter though, an enjoyable session and a lovely mile split bar chart on Strava. Hip feeling good today, quad a bit tender after going a bit mental with the stick in the afternoon to roll out the kinks.

Thursday Oct 29 #

12 PM

Easy 46:22 intensity: (21 @0) + (5:36 @1) + (9:56 @2) + (26:37 @3) + (3:49 @4) + (3 @5) 6.05 mi (7:40 / mi) +89m 7:20 / mi
ahr:145 max:172

Lunch run starting in the sun and finishing in the rain running up craigton rd into the breeze and home via Cults. average pace was 7:40/mi but it didn't feel that quick. hip/quad a bit stiff, probably from reverting back to sitting working too much otherwise felt fine
7 PM

Session 49:05 intensity: (47 @0) + (1:48 @1) + (19:02 @2) + (27:28 @3) 6.0 mi (8:11 / mi) +62m 7:56 / mi
ahr:143 max:155

A double day :) I think my preference would be to always run them in one run, but it's a good option for splitting the bigger week days into two. Managed to stretch the hip off in the afternoon so it was fine, right quad still a bit niggly so stretched it out after the run. Typing this after our DP chat, Felt a bit rubbish on the last couple of miles, i agree that I need to make sure i eat after the first run and a bit of a snack before the second. Run also included a stop and chat with the Metro coaches up at HH. Strides were fine, but i was thinking more about food tbh

Wednesday Oct 28 #

7 PM

Easy 1:05:43 intensity: (16 @0) + (7 @1) + (1:45 @2) + (10:51 @3) + (35:35 @4) + (17:09 @5) 8.04 mi (8:10 / mi) +99m 7:52 / mi
ahr:162 max:184

Just cruised the west end streets and then over to Cults and home, right quad a bit grumpy on the run otherwise fine. Bumped into a workmate i haven't seen since before covid so that required a 10 min pause to yap to her and her frenchie dog.

Tuesday Oct 27 #

7 PM

Easy 27:32 intensity: (20 @0) + (5 @1) + (14 @2) + (14:07 @3) + (12:46 @4) 3.29 mi (8:22 / mi) +32m 8:07 / mi
ahr:154 max:164

Warm via Cults to the Baird for the session. Chucking it down with rain and there were loads leaves hiding all the ankle turning rocks so abandoned the Baird and headed to my local Deeside Drive hill. stopped in past the house to change shoes.

Session 48:12 intensity: (23 @1) + (16 @2) + (3:07 @3) + (44:26 @4) 4.72 mi (10:13 / mi) +249m 8:46 / mi
ahr:162 max:166

Bloody heck thats a tough hill. Ran out of hill for the first one, so started further towards DSL for the remainder and tried to hit the top of the hill with each rep. Longer recovery worked well after four as I was starting to struggle so ended up being pretty consistent on the 60s. Took the recoveries v easy and ran the reps as hard as i could. 30s were pretty good apart from a brain fade on the second one. think that's the hardest ive run a hill session, made even tougher looking at my house on the recovery for each rep. felt rinsed at the end so a very short cool down to shake the legs out.

Monday Oct 26 #

12 PM

Easy 47:39 intensity: (7 @0) + (8:54 @1) + (22:45 @2) + (15:53 @3) 6.01 mi (7:56 / mi) +28m 7:49 / mi
ahr:139 max:149

issues with chub rub for the first mile otherwise a pretty decent run. Legs felt surprising good and after binning the novablast from yesterday, opted for the old faithful peg turbos for comfort rather than speed. Think once the novablasts get past 400 miles they are done as I had ankle/arch issues at the same distance covered with the first pair.

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