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Training Log Archive: Cbruce22

In the 7 days ending Mar 9:

activity # timemileskm+m
  Running6 4:43:28 38.38(7:23) 61.77(4:35)
  Total6 4:43:28 38.38(7:23) 61.77(4:35)

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Saturday Mar 9 #

8 AM

Running 30:17 [1] 4.0 mi (7:34 / mi)
ahr:179 max:20

I would ignore the HR input as definitely was not that high on the very easy run this morning. Had a nice easy 4 miles down at the beach in the sun before the wind picked up. Was chilly but pleasant. Splits were: 7:42, 7:31, 7:31 and 7:30.

Followed the easy run with 6 x 100m strides (30s rec): 21, 20, 20, 21, 21 and 20.

Friday Mar 8 #

6 AM

Running 38:09 [2] 5.1 mi (7:29 / mi)
ahr:133 max:162

Good easy run again this morning. Same course as yesterday morning but the shorter route. Felt pretty comfortable again and keeping pace in cheque with the weekend in mind. Splits were: 7:44, 7:53, 7:27, 7:14 and 7:10.

Ended session with 4 x 30s with 30s jog recovery.

Thursday Mar 7 #

6 AM

Running 46:26 [2] 6.06 mi (7:40 / mi)
ahr:144 max:160

Easy run this morning on an undulating course. Up for the first few miles and then down hill from there. Felt comfortable enough throughout the run.
Splits were: 7:48, 8:05, 7:37, 7:30, 7:28 and 7:27.

Wednesday Mar 6 #

6 AM

Running intervals 1:02:10 [4] 9.04 mi (6:53 / mi)
ahr:135 max:180

Quite cold and windy this morning but at least I missed the rain. Did the session out at the AECC. Was meant to be 2 x 1 mile (2 min easy), 2 x800m (90s easy) and 4 x 400m (60s easy), however I misprogrammed my watch and didn’t realise until after the session and I had an extra minute recovery between the 1 mile reps and was 2 reps short on the 400m reps. Otherwise I felt the session went pretty well. First mile was a little off pace but that seems to be the way of it with my chest generally feeling more congested in the first rep until it clears. Overall happy with the paces hit taking into account wind direction and hill gradient at the times of the reps.

Splits as follows:
Wu: 7:28 and 7:11
Rep 1: 6:10 with 3 min recovery @ 7:23/mile
Rep 2: 6:01 with 3 min recovery @ 7:41/mile
Rep 3: 800m 2:53 @ 5:48/mile and 90svrecovery @ 7:51/mile
Rep 4: 800m 2:56 @ 5m54/milevand 90s recovery @ 8:03/mile
Rep 5: 400m 1:28 @ 5:54/mile and 60s recoveryv@ 8:18/mile (uphill rep for whole rep)
Rep 6: 400m 1:24 @ 5:38/mile and 60s recovery @ 7:42/mile
Cd: 7:17 and 7:19

Tuesday Mar 5 #

6 AM

Running 45:42 [2] 6.01 mi (7:36 / mi)
ahr:150 max:192

Nice and easy run this morning. Little or no wind and frosty. Undulating course and just ran by feel with my watch covered. Felt a little sluggish to start with but came around.

Did 6 by approx 100m strides after and felt good during them.

Sunday Mar 3 #

9 AM

Running 1:00:44 [2] 8.17 mi (7:26 / mi)
ahr:153 max:175

Easy run this morning. Pretty windy which gave it a chill factor but nice and sunny. Out to B&Q which was flat, then up Greenbrae and then down back onto King Street. Covered my watch so just working by feel. Pleasantly surprised by my pace average as felt a little sluggish this morning after yesterday’s session.

Splits were as follows: 7:32, 7:28, 7:31, 7:17, 7:52, 7:17, 7:14, and 7:13.

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