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Training Log Archive: Cbruce22

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running8 5:42:05 47.37(7:13) 76.23(4:29)
  Total8 5:42:05 47.37(7:13) 76.23(4:29)

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Saturday Feb 23 #

12 PM

Running warm up/down 8:15 [3] 1.0 mi (8:15 / mi)
ahr:143 max:154

Course recce/light jog as a warm up. Did some strides and speed work after.
1 PM

Running race (National XC Championships) 42:23 [5] 6.7 mi (6:20 / mi)
ahr:170 max:191

Really happy with today’s race. Finished 16th and was a good step up position wise from inter district championships in January. Tried to start off steady and work my way through the field which I think I managed to do. Was working my way around the course with mainly the same people and managed to pick off one or two. Was pretty worm but quite windy and exposed in places. Had a strong finish although did mean that I was struggling to keep my feet once over the finishing line and struggled with breathing towards the end and once over the line.
Splits were: 6:02, 6:12, 6:34, 6:20, 6:30, 6:23 and 4:22@6:07.
2 PM

Running warm up/down (Cool down) 15:28 [2] 1.83 mi (8:27 / mi)
ahr:153 max:176

Easy cool down, not much left and struggling with breathing so called it a day before reaching the full 2 miles cd.

Friday Feb 22 #

7 AM

Running 30:36 [2] 4.0 mi (7:39 / mi)
ahr:147 max:185

Very easy run today Day before national championships. Way in St. Andrews with work so really nice 4 mile run taking in the sunrise over the Old Course. Very little wind and pretty mild. Splits: 7:41, 7:41, 7:39 and 7:33.

Running (Strides) 8:00 [4] 0.97 mi (8:15 / mi)
ahr:159 max:171

6 x 100 yard strides with 30s recovery along the 16th green of the Old Course. 34s, 33s, 34s, 36s, 33s and 34s.

Thursday Feb 21 #

6 AM

Running 39:53 [2] 5.15 mi (7:45 / mi)
ahr:144 max:157

Easy run this morning and felt pretty good just tried to keep it easy and steady throughout. Splits: 7:49, 8:21, 7:48, 7:25 and 7:22.

Wednesday Feb 20 #

6 AM

Running intervals 55:00 [4] 8.0 mi (6:52 / mi)
ahr:173 max:188

Good session this mornin. 2 mile warm up @7:34/mile, 5x 3min @ 10k pace with 1:30 recovery and then 2.5 mile cool down @ 7:24/mile. First 3 minute rep was a bit slow as chest a little congested this morning but then worked into the session. Splits as follows 0.5 miles @ 6:00/mile, recovery 7:33/mile, 0.5 miles @ 5:39/mile, recovery 7:46/mile, 0.5 miles @ 5:49/mile, recovery 7:45/mile, 0.4 mile @ 6:11/mile (uphill), recovery 8:23/mile, 0.5 miles @ 5:51/mile and recovery 8:31/mile. Generally there or there about 10kmpace so happy enough.

Tuesday Feb 19 #

6 AM

Running (Easy Run) 39:43 [1] 5.14 mi (7:44 / mi)
ahr:137 max:166

Nice and easy run this morning, a little chilly and windy. Undulating course. Felt easy and was a bit of a progressive run splits were: 7:55, 8:20, 7:40, 7:23 and 7:22.

Sunday Feb 17 #

8 AM

Running long 1:42:47 [4] 14.58 mi (7:03 / mi)
ahr:169 max:206

Mixed pace long run today. Went down to the beach for the first part and then went out to B&Q at Bridge of Don to try and get some shelter from the wind as the wind was brutal down at the beach. Session was 8 easy and 6 at tempo, happy with my easy miles and they genuinely felt very comfortable and at no point was I pushing the pace with them. Once onto the 6 at tempo felt as though I was going comfortably hard and at a pace that I could maintain (upset stomach did however mean a pit stop at ASV). Once back down onto beach and out of shelter working into the wind was very hard and resulted in a 7:10 but it was all I could manage pushing into the wind. Once back on top prom managed 2 @ the tempo pace and final one was back into wind so struggle again. All in all a positive run as felt comfortable and as though there was more in the tank when working at the tempo pace just a little annoyed that wind hampered 2/6 of the tempo miles.
Splits: 7:21,7:27, 7:14,7:14, 7:25, 7:22, 7:21, 7:10, 6:24, 6:18, 7:14, 6:27, 6:25, 7:00 and cool down 0.5mile @ 7:31/mile

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