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Training Log Archive: Russ

In the 7 days ending May 16:

activity # timemileskm+m
  Easy5 4:17:59 32.22(8:00) 51.85(4:59) 220
  LR Easy1 2:13:15 16.81(7:56) 27.05(4:56) 134
  Session2 1:26:10 12.07(7:08) 19.42(4:26) 30
  Total7 7:57:24 61.1(7:49) 98.33(4:51) 384
  [1-5]7 7:49:52

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Sunday May 16 #

10 AM

LR Easy 2:13:15 intensity: (42 @0) + (4:36 @1) + (53:18 @2) + (1:14:14 @3) + (25 @4) 16.81 mi (7:56 / mi) +134m 7:44 / mi
ahr:143 max:159

Bit of a trudge! took the Mach 4s out for another spin and just fancied another canter along the Deeside Line in them. Felt good on the way out to Drumoak and after the first mile just ran at a comfortable pace, feeling like i was moving well. Started to feel quite warm on the Coalford climb and took a liquid gel, thought it would be a good replacement for not carrying water, it wasn't. Quite a few kids on horses on the line at Peterculter so slowed to walk past them and that along with needing a drink/being too hot I lost all rhythm and I sulked the final 4 miles home and pulled the plug at 16.8. Not the best of runs but a very good week overall.

Saturday May 15 #

3 PM

Easy 1:02:16 intensity: (21 @0) + (24 @1) + (17:12 @2) + (44:19 @3) 8.01 mi (7:46 / mi) +57m 7:36 / mi
ahr:147 max:152

Busy day with a bit too much gardening in the morning with Milo whilst Kate was away getting her second jab. Dog walk after lunch then a quick snack before the run in the Mach 4s. First mile in them didn't feel great but that was likely down to the legs after yesterdays session plus the gardening. Once i got into the run they felt good when running at the quicker end of easy, so maybe for me they are more of a steady shoe. Enjoyed the run in them though and a lovely evening.

Friday May 14 #

12 PM

Session (6x3min (3min steady)) 55:50 intensity: (9 @0) + (3:17 @1) + (11:45 @2) + (17:23 @3) + (23:16 @4) 7.73 mi (7:13 / mi) +30m 7:08 / mi
ahr:150 max:165

I did get up early to do this run, but then i went back to bed again. Solid session, back stiffened up but could still run about 6:25ish effort without it being too uncomfortable so didn't push harder (although that pace was still good), good call on not doing the faster session. 5th rep is up the incline and the last is down so pretty consistent. pace for the steadies about 7:20, easier for the first half of the 3min recovery then picking it up towards the end.

Thursday May 13 #

12 PM

Easy 55:43 intensity: (10 @0) + (2:29 @1) + (22:44 @2) + (28:59 @3) + (1:21 @4) 6.75 mi (8:15 / mi) +75m 7:59 / mi
ahr:143 max:159

Right groin a bit tight but eased within the first mile so headed up through Cults to the lower HH trails. Quite warm so no idea what possessed me to wear a jumper. Time to retire another pair of Novablasts, feet and ankles starting to get a bit sore as the support/structure evaporates. Hoka Mach 4s on order. Another improvement with the short strides this week again, feeling good and running them pretty well.

Wednesday May 12 #

7 PM

Easy 1:03:18 intensity: (4:47 @0) + (2:44 @1) + (34:14 @2) + (21:08 @3) + (12 @4) + (13 @5) 8.01 mi (7:54 / mi) +44m 7:46 / mi
ahr:140 max:183

Easy run out on the NDR then back on the DSL. Forgot to turn off the road for the 7 mile route so a bonus extra mile. Kept the route flat not to overdo after yesterdays session. bit stiff for the first mile but good after that. Hip exercises at lunchtime

Tuesday May 11 #

6 PM

Easy 22:05 intensity: (23 @0) + (36 @1) + (13:48 @2) + (7:07 @3) + (11 @4) 2.79 mi (7:55 / mi)
ahr:141 max:159

Walk before and after work plus some light body weight squats/hip exercises at lunch. Felt ok on the warm up down to DP for the session with a couple strides when i got to the park.

Session (15x60s (60s)) 30:20 intensity: (23 @0) + (2 @1) + (45 @2) + (4:02 @3) + (22:02 @4) + (3:06 @5) 4.34 mi (6:59 / mi)
ahr:160 max:179

Opted for the Metro session as there was a couple slightly quicker than me guys to help drag me along. Session was also on grass so added a bit more interest than running laps of DP. Running towards the pavillion was into the breeze but the loop we ran I was covering over 3/4 of it in the minute so evened itself out. Started a bit lairy but settled down, struggled a bit just after half way so slowed the recoveries down (don't think my hips appreciated the tight turns at speed) managed to keep the reps mostly at 5:50/mi pace or just under (although wasn't looking at watch during session). Another good quick session ticked off

Easy 14:06 intensity: (20 @0) + (38 @1) + (10:26 @2) + (2:42 @3) 1.65 mi (8:33 / mi) +29m 8:06 / mi
ahr:140 max:154

Trudge home for the Metro committee meeting (finally a positive meeting). The cool down did include stopping to make sure a runner was ok as he was bent over a bench clutching his chest (thankfully just a stitch)

Monday May 10 #

8 PM

Easy 40:31 intensity: (17 @0) + (8 @1) + (9:23 @2) + (17:58 @3) + (12:45 @4) 5.01 mi (8:05 / mi) +14m 8:01 / mi
ahr:149 max:157

Later in the evening after taking the dogs for a walk. NDR then back on the DSL. A struggle for the first mile to get going but moving well after that.

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