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Training Log Archive: Cbruce22

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running7 6:24:35 52.62(7:19) 84.68(4:32)
  Total7 6:24:35 52.62(7:19) 84.68(4:32)

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Saturday Mar 23 #

9 AM

Running warm up/down 14:24 [2] 1.89 mi (7:37 / mi)
ahr:136 max:157

Easy warm up with a few strides before park run.

Running tempo 18:41 [4] 3.12 mi (5:59 / mi)
ahr:150 max:185

Steady park run this morning. There was a strong crosswind so we had it one way or another on both upper and lower prom. Managed to settle into a reasonably steady pace. Tailed off a little bit in the middle but picked up again towards the end. Happy enough was maybe looking to go slightly quicker but held back a little knowing that I have a big race next weekend. Splits were: 5:45, 6:03, 6:09 and 0.1 @ 5:51/mile.
10 AM

Running warm up/down 16:37 [2] 2.16 mi (7:42 / mi)
ahr:158 max:179

Nice and easy cool down after park run just trying to keep it easy.

Friday Mar 22 #

6 AM

Running 40:23 [3] 5.17 mi (7:49 / mi)
ahr:149 max:173

Not my best Run this morning with my stomach cramping quite a bit throughout and having to stop a few times to let it settle. Otherwise managed to keep to the easy pace I was aiming for. Splits as follows: 7:46, 8:09, 7:51, 7:41 and 7:40. After the 5 miles did 6 x 15s hill sprints up Broadhill.

Thursday Mar 21 #

6 AM

Running 1:02:37 [2] 8.28 mi (7:34 / mi)
ahr:144 max:178

Tried to keep it easy and steady this morning and between 7:30 and 8:00 min miling. Felt ok just a little tired. Splits as follows: 7:44, 7:35, 7:41, 7:37, 7:31, 7:19, 7:26 and 7:23.

Wednesday Mar 20 #

6 AM

Running (Wave run) 1:09:17 [4] 10.0 mi (6:56 / mi)
ahr:165 max:189

Happy with today’s run and felt like I was heading back in right direction today. Session was 2 mile wu, 3 x 10min @ HMP 3 min easy recovery and then 2 mile cd. Slightly windy but dry and mild.
Was a little off of HMP for most of the 10 min periods however they were all under 6:30/mile and I struggled to even get close to that on Sunday. Generally legs and chest felt better today and looking forward to next session.

Splits as follows:
WU: 7:44 and 7:39
Rep 1: 6:09 and .3 mile @ 6:17/mile
Recovery: 7:32/mile
Rep 2: 6:12 and .5 mile @ 6:23/mile
Recovery: 7:36/mile
Rep 3: 6:12 and .5 mile @ 6:34/mile (actually happy with this effort as whole half mile was up steep incline going back up to dual carriage way from AECC and felt like working hard going up into the hill)
Recovery: 7:28/mile
CD: 7:16 and 7:11

Tuesday Mar 19 #

6 AM

Running 46:45 [2] 6.0 mi (7:48 / mi)
ahr:131 max:160

Nice change of scenery this morning as was away with work in Glasgow. Weather was perfect no wind and mild. Ran along the Clyde bank (out and back to prevent getting lost). Felt good and was consciously trying to keep my pace between 7:45 and 8:00 min miling.

Did 6 x 100m strides with 30s recovery after: 22s, 23s, 23s, 21s, 23s and 20s.

Sunday Mar 17 #

8 AM

Running long 1:55:51 [5] 16.0 mi (7:14 / mi)
ahr:168 max:210

Long run today and went from flat down to beach and then out along deeside railway line and back.mthankfully stayed dry but was very windy and a little chilly. Was meant to be doing 4neasy, 8 @ 6:30/mile for a tempo and then 4 easy. Felt ok doing the 4 easy but was working into wind, came to the tempo section and tried to get up to speed but just couldn’t. Legs and chest didn’t have it and in general body felt really tired. So tried to keep it at steady pace instead. Little disappointed that I didn’t get the tempo session in but just had to listen to my body.
Splits were as follows: 7:16, 7:17, 7:17, 7:14, 6:52, 7:06, 6:57, 6:48, 6:55, 7:01, 6:52, 7:05, 7:32, 8:05, 7:33 and 7:59.

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