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Training Log Archive: Russ

In the 7 days ending Jun 13:

activity # timemileskm+m
  Easy5 2:59:37 23.24(7:44) 37.4(4:48) 132
  Session2 1:44:28 14.52(7:12) 23.37(4:28) 51
  Total6 4:44:05 37.76(7:31) 60.77(4:40) 183
  [1-5]6 4:42:29

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Sunday Jun 13 #

10 AM

Easy 11:38 intensity: (24 @0) + (32 @1) + (8:02 @2) + (2:40 @3) 1.5 mi (7:45 / mi) +16m 7:30 / mi
ahr:138 max:150

Warm up with Ginie/Claire although was already roasting, a few strides before the start of the race too.

Session race (Broch 10k) 41:17 intensity: (23 @0) + (11 @1) + (2:22 @2) + (5 @3) + (31:53 @4) + (6:23 @5) 6.21 mi (6:39 / mi) +30m 6:33 / mi
ahr:163 max:185

I thought in my head 39:30-40mins would be good, course pb of 39:50ish a couple years ago so had an idea of roughly the mile splits to run. Into the breeze out of the broch but settled in behind Steven/Barry plus a couple others so had a nice windbreak, guys in front started to slow towards the top of the incline and we couldn't get past because of traffic, but a couple 6:20 miles was what i thought a good start. Managed to drop Steven and Barry on the railway line just by maintaining the effort although pace was starting to slow as i was getting a bit warm, started to struggle in the second half and found and was really glad i didn't see the splits of 6:50 and 7 for the 4th and 5th mile just focused on the guy in front and passing a couple runners walking! Grabbed a bottle of water in the fifth mile and threw it over my head which helped along with downhill/downwind to a respectable last mile. on reflection, happy enough with that based on where im at and especially after the weigh-in Monday morning!

Saturday Jun 12 #

10 AM

Easy 47:56 intensity: (7 @0) + (2:09 @1) + (17:36 @2) + (17:10 @3) + (10:11 @4) + (43 @5) 6.42 mi (7:28 / mi) +74m 7:12 / mi
ahr:147 max:171

Strides moved onto today, ran at roughly the time of the race tomorrow just to try and remind the body what it was supposed to do/plus get used to the temp at that time of day as the forecast is roasting. Wore the Speeds for the 4 mile easy, climbing up Craigbank Dr was good as the breeze pushed me up it. switched into the 4%s for the strides as it's ages since i last wore them and man they are good! Ran out to Cults and back on the DSL line so pace for the quicks adjusted for traffic/pedestrians etc.

Friday Jun 11 #

8 PM

Easy 38:15 intensity: (1 @0) + (2:59 @1) + (20:39 @2) + (14:36 @3) 4.81 mi (7:57 / mi)
ahr:141 max:151

Long dog walk after work so a bit late. Sluggish for the first mile then good after, didn't feel tired or was worker harder after the covid. Was planning on doing the strides after the run but needed to pop into the house and didn't pop out again for the strides.

Thursday Jun 10 #

Note
(rest day)

Day after 2nd covid jab, head and arm a bit sore but a lot better than i felt after the first jab. Still giving it a day to let the immune system do its thang

Wednesday Jun 9 #

1 PM

Easy 42:22 intensity: (9 @0) + (11 @1) + (9:37 @2) + (32:17 @3) + (8 @4) 5.49 mi (7:43 / mi) +13m 7:40 / mi
ahr:146 max:160

Kate was away down to Edinburgh with her mum so was looking after the dogs. so bit of a rush getting this in with work/walking dogs/Milo and getting ready for dropping Milo off so i could get to the vaccine appointment later. Nice and warm, lovely weather out on the NDS and back on the DSL, bit short of the prescribed 6 miles but feeling good. Luckily the dogs hadn't recked the house whilst i was out.

Tuesday Jun 8 #

12 PM

Session (4x5min (4min affa easy)) 1:03:11 intensity: (2:42 @1) + (12:54 @2) + (25:16 @3) + (16:09 @4) + (6:10 @5) 8.31 mi (7:36 / mi) +21m 7:33 / mi
ahr:152 max:178

Lapping DP at lunchtime, lovely warm day with a bit of breeze into along the boat pond section of the park (obvs running clockwise). Couple relaxed strides in the warm up then launched into it. Bit too warm for me, the first 5min was at 6:06/mi and adjusted expectations a little on the second one 6:12/mi. Still too warm so slowed down the recoveries by walking the first minute. 6:22/mi and 6:21/mi for the last two reps was probably the pace I should have started at. Tough session in the heat but back/hips felt good and was running well, just couldn't hack the heat.

Monday Jun 7 #

6 PM

Easy 39:26 intensity: (32 @0) + (5:16 @1) + (24:14 @2) + (9:24 @3) 5.02 mi (7:51 / mi) +29m 7:43 / mi
ahr:138 max:151

Town to Torry ish then home along the Dee and home, nice haar keeping things a bit cooler today, feeling good.

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