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Training Log Archive: Russ

In the 7 days ending Mar 14:

activity # timemileskm+m
  Easy4 4:25:28 33.28(7:59) 53.56(4:57) 237
  Session2 1:48:58 13.48(8:05) 21.69(5:01) 207
  Total6 6:14:26 46.76(8:00) 75.25(4:59) 444
  [1-5]6 6:12:33

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Sunday Mar 14 #

5 PM

Easy 1:39:18 intensity: (8 @0) + (2:47 @1) + (27:17 @2) + (1:09:06 @3) 12.43 mi (7:59 / mi) +73m 7:51 / mi
ahr:145 max:155

Two types of wind issues today!! Indigestion and isobars being too close together. Thought that a bramble apple hot cross bun pre run would be a good thing but it wasn't! Everything felt fine apart from feeling sick for the entire run. Called it quits at 12 and a bit miles when i was a bit too close to home to think about carrying on! A decent week though :)

Saturday Mar 13 #

6 PM

Session (wu + 3mile + 5x30s (60s)) 1:02:53 intensity: (2 @0) + (28 @1) + (19:47 @2) + (24:22 @3) + (17:58 @4) + (16 @5) 8.18 mi (7:41 / mi) +59m 7:31 / mi
ahr:149 max:173

Work in the back garden in the morning (fence is finally finished) and then a long dog walk with Milo after lunch. Felt a bit stiff starting off so a long warm just to get going. Wasn't very confident on hitting any sort of pace for the tempo after Wednesdays mile horror show. Didn't bother looking at watch and just as consistently quick as I could without things tightening up. 7:03, 7:02 and 6:49 and being honest that felt like HMP. A few of the 30s efforts were uphill and I was moving better with them. Not setting the world on fire just now, just need to keep ticking off the runs.

Friday Mar 12 #

7 PM

Easy 55:34 intensity: (21 @0) + (18 @1) + (10:23 @2) + (20:04 @3) + (24:28 @4) 7.1 mi (7:50 / mi) +29m 7:44 / mi
ahr:151 max:157

Same route as yesterday with strides. Again felt pretty good ticking along, pace on the strides a bit all over the shop.

Thursday Mar 11 #

6 PM

Easy 55:51 intensity: (18 @1) + (7:27 @2) + (47:22 @3) + (44 @4) 7.01 mi (7:58 / mi) +43m 7:49 / mi
ahr:147 max:158

Flat route after the session yesterday, NDR then back on the DSL. Felt nice and easy with no back stiffness today

Wednesday Mar 10 #

7 PM

Session (2 x 6x30s Hills + 1Mile) 46:05 intensity: (28 @1) + (14:56 @2) + (14:57 @3) + (14:16 @4) + (1:28 @5) 5.3 mi (8:42 / mi) +148m 8:00 / mi
ahr:150 max:177

Pretty horrible weather today but at least the wind had died down a bit in the evening. Ran the short hills on Abbotshall Rd and felt good and was moving well. Consistent and pretty quick after the jump start for the legs first one, lost count again on the reps so pleasantly surprised i managed the correct number! Quick mile on the way back home felt awful and not very quick in 6:48! Started off at I guess low 6 pace but lower back stiffened up and was ready to throw in the towel after a few minutes, felt like i was cruising the second half of the mile. Happy with the hills, grumpy with the mile. zero cool down as I sulked my way home!

Tuesday Mar 9 #

6 PM

Easy 54:45 intensity: (1:22 @0) + (12:44 @1) + (22:53 @2) + (17:46 @3) 6.74 mi (8:07 / mi) +92m 7:48 / mi
ahr:136 max:144

Up to HH with the wind pushing me up Springfield Rd and then back. Shorter sharper strides felt pretty good.

Monday Mar 8 #

Note
(rest day)

A bit stiff from the run yesterday so took the rest day option

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