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Training Log Archive: Cbruce22

In the 7 days ending Mar 2:

activity # timemileskm+m
  Running6 6:20:29 52.82(7:12) 85.0(4:29)
  Total6 6:20:29 52.82(7:12) 85.0(4:29)

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Saturday Mar 2 #

9 AM

Running long 1:32:22 [5] 13.38 mi (6:54 / mi)
ahr:167 max:193

Good long run/session this morning. Did it down at the beach. It was nice and sunny but still had the morning chill. Reasonably windy along the lower prom which make a few of the reps more difficult. Session was 3 miles easy, 8 x 3 mins at half marathon pace with 3 minute recovery around 7:00/mile and then 3 miles easy for cool down. Felt pretty good and just about managed to hit the HMP for most of the reps. Recovery pace was a little off the 7 min miling but overall happy with how it went.
Splits were as follows:
Easy wu: 7:31/mile, 7:18/mile and 7:17/mile
Reps: 1 - 5:50/mile and 7:05/mile, 2 - 5:57/mike and 7:17/mile, 3 - 5:54/mile and 7:23/mile, 4 - 5:54/mile and 7:21/mile, 5 - 5:48/mile and 7:16/mile, 6 - 6:13/mile and 7:28/mile, 7 - 6:20/mile and 7:27/mile, and 8 - 6:01/mile and 7:05/mile
Easy cd: 7:05/mile, 7:19/mile and 7:15/mile

Friday Mar 1 #

6 AM

Running 37:21 [3] 5.1 mi (7:19 / mi)
ahr:151 max:181

Another easy run this morning. Weather ok and undulating course. Felt better than yesterday and pace felt easy and controlled. Splits were as follows: 7:33, 7:45, 7:09, 7:04 and 7:07.

Did 6 sets of around 20s strides with 30s recovery after and felt good.

Thursday Feb 28 #

6 AM

Running 45:56 [2] 6.04 mi (7:36 / mi)
ahr:147 max:169

Nice easy run this morning. Undulating Run, up for the first 2 miles and then down. Covered watch so just going by feel. Felt as though I was going slower than I was this morning and felt a little lethargic the whole way. Splits as follows: 7:44, 8:05, 7:35, 7:26, 7:33 and 7:10.

Wednesday Feb 27 #

6 AM

Running warm up/down 15:09 [1] 2.0 mi (7:34 / mi)
ahr:146 max:157

Nice and easy warm up. Pretty cold out there this morning.

Running intervals (12 x 1 min @10k pace ) 20:17 [4] 3.12 mi (6:30 / mi)
ahr:173 max:187

Good session this morning. Tried to keep t pretty steady. Some stomach cramps caused recovery to be slower than intended but overall happy with the run. Pace for reps and recovery:
1) 5:44/mile and 8:21/mile
2) 5:56/mile and 8:00/mile
3) 5:41/mile and 7:36/mile
4) 5:26/mile and 7:44/mile
5) 5:26/mile and 8:08/mile
6) 5:51/mile and 8:26/mile (uphill rep)
7) 5:31/mile and 8:26/mile
8) 5:17/mile and 8:05/mile
9) 5:56/mile and 11:16/mile (uphill rep)
10) 5:59/mile and 8:43/mile (uphill rep)
11) 5:37/mile and 7:33/mile
12) 5:27/mile

Running warm up/down 14:39 [2] 2.0 mi (7:19 / mi)
ahr:157 max:164

Nice and steady cool down and feeling good. Splits: 7:20/mile and 7:14/mile

Tuesday Feb 26 #

6 AM

Running (Easy Run) 59:57 [2] 8.18 mi (7:20 / mi)
ahr:149 max:182

Nice easy 8 mile run to start off the week. Legs felt fully recovered from the weekend and almost felt like they had an extra spring in their step for the start of the week. Terrain pretty level with the exception of one big up and down hill in the middle.
Worked through the run and progressed quite nicely to sub 7:30 min miling.
Splits were as follows: 7:42, 7:23, 7:33, 7:17, 7:35, 7:05, 7:04 and 6:57.

Sunday Feb 24 #

8 AM

Running long 1:34:48 [3] 13.0 mi (7:18 / mi)
ahr:151 max:199

Easy run down at the beach today. Nice and sunny, completely calm but slightly chilly. Managed to keep it pretty steady throughout and just worked along. Generally felt ok today after yesterday’s race. Splits: 7:37, 7:13, 7:16, 7:15, 7:19, 7:15, 7:17, 7:19, 7:15, 7:14, 7:07, 7:17 and 7:16.

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