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Training Log Archive: Russ

In the 7 days ending Apr 4:

activity # timemileskm+m
  Easy3 2:32:25 19.12(7:58) 30.77(4:57) 213
  LR Easy1 2:10:43 16.03(8:09) 25.8(5:04) 326
  Session3 2:00:50 16.34(7:24) 26.3(4:36) 195
  Total6 6:43:58 51.49(7:51) 82.87(4:52) 734
  [1-5]6 6:41:00

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Sunday Apr 4 #

Note
(sick)

Suffering from the after effects of the Covid vaccine. Blooming sore head with flu like symptoms. Glad we did the long run yesterday.

Saturday Apr 3 #

8 AM

LR Easy 2:10:43 intensity: (46 @0) + (4:00 @1) + (1:08:07 @2) + (57:44 @3) + (6 @4) 16.03 mi (8:09 / mi) +326m 7:40 / mi
ahr:142 max:165

Friday Apr 2 #

6 PM

Session (5 Steady + 6x45s Hills) 1:05:06 intensity: (18 @0) + (9 @1) + (4:14 @2) + (20:45 @3) + (39:40 @4) 8.61 mi (7:34 / mi) +134m 7:13 / mi
ahr:155 max:161

Struggled with my lower back on the steady with a stop and hammy stretch in the 3rd/4th mile helping. Didn't realise it at the time but the 3rd mile was low 6:50s which probably didn't help. A decent gap between the steadies and the hills meant I was able to run them pretty quick and was moving better with each rep. Hills on Nothcote Rd, not as steep a hill compared to Abbottshall Rd but into a slight breeze. Ran the full hill for the last rep just to get a time for the segment. Bit frustrating with the back on the steadies but a decent session.

Back prob would've benefitted from a longer warmup than a mile, plus i spent a fair bit of the afternoon gardening. Luckily I didn't see Moar's 5k TT until after the run, flipsakes!!

Thursday Apr 1 #

12 PM

Easy 1:08:43 intensity: (10 @0) + (30 @1) + (7:27 @2) + (55:58 @3) + (4:38 @4) 8.67 mi (7:56 / mi) +56m 7:46 / mi
ahr:149 max:160

Easy out on the NDR and the back on the DSL until it got a bit busy then headed down through Allan Park. Ticking along at a slightly quicker pace than i thought it was. Not overly happy with the Peg trainers I was wearing so swapped them out for a quicker pair for the strides. But, if the Pegs make easy quicker then maybe they are keepers!
1 PM

Session (Strides) 9:05 intensity: (19 @0) + (1 @1) + (2:26 @2) + (5:59 @3) + (18 @4) + (2 @5) 1.13 mi (8:02 / mi)
ahr:145 max:170

Felt like the legs needed the strides. blooming awful for the first one then a lot better by the end.

Wednesday Mar 31 #

9 AM

Easy 57:06 intensity: (56 @0) + (2:09 @1) + (23:27 @2) + (29:49 @3) + (45 @4) 7.15 mi (7:59 / mi) +133m 7:33 / mi
ahr:143 max:163

Honking weather but nice to get out in sorta daylight during the week. HH trails were pretty quiet due to the rain, bumped into a few friends so a couple stops for yaps. Felt pretty good although the numbing rain/cold wind helped masked any potential niggles.

Tuesday Mar 30 #

6 PM

Easy 17:03 intensity: (1:28 @1) + (8:18 @2) + (5:49 @3) + (1:28 @4) 2.17 mi (7:51 / mi) +10m 7:45 / mi
ahr:143 max:163

A couple laps of Claymore with Harriet/Rankin for warm up, lost track of time a little so only a couple strides. Bit stiff at the start of the run but definitely felt ready to go after the strides.

Session 46:39 intensity: (18 @0) + (3 @1) + (46 @2) + (14:48 @3) + (26:04 @4) + (4:40 @5) 6.6 mi (7:04 / mi) +61m 6:52 / mi
ahr:159 max:173

Went along to the Metro session, so a slight adjustment to the prescribed 5x5 (2min). Session was 5x6min (3min), I think Im in about 40min 10k share so aimed for that. Claymore worked well for the duration of rep with the 6mins equating to pretty much a full 1500m lap. I had a couple guys to work with on the reps so again nice to have company/support on the tougher reps. Pace for the reps 6:22/mi, 6:22, 6:20, 6:27 6:30. Less windy on the Claymore loop this week but still into what there was going up the hill, the forth rep finished on the hill so it knocked a little bit of the stuffing out of me. Hit lap on the watch when i felt like i was ready to go on the recoveries rather than waiting for the full 3mins. Way better session than last week, hip tightened a bit towards the end but otherwise good.

Easy 9:33 intensity: (11 @0) + (42 @1) + (5:35 @2) + (3:05 @3) 1.13 mi (8:27 / mi) +14m 8:08 / mi
ahr:139 max:150

Another lap of Claymore with a couple of the guys as a cool down.

Monday Mar 29 #

Note
(rest day)

An accidental rest day. Feeling better today, on holiday and a busy day and i'll blame the clocks changing but it was 9pm until i realised what the time was and Milo was ready for bed. I don't mind an evening run but 9pm is quite late

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