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Training Log Archive: Cbruce22

In the 7 days ending Mar 30:

activity # timemileskm+m
  Running6 5:23:20 43.73(7:24) 70.38(4:36)
  Total6 5:23:20 43.73(7:24) 70.38(4:36)

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Saturday Mar 30 #

9 AM

Running 32:28 [2] 4.18 mi (7:46 / mi)
ahr:145 max:158

Feeling good this morning and it was a lovely sunny morning, possibly a little windy and cold but nice. Just went down to the beach for a very easy shake out before tomorrow. Splits were: 7:49, 7:44, 7:41vand 7:45. After easy 4 did 6 x 100m strides (22, 19, 19, 18, 19, and 20).

Friday Mar 29 #

6 AM

Running 48:48 [1] 6.24 mi (7:49 / mi)
ahr:128 max:167

Easy run down at the beach this morning. Felt quite good and just holding the pace back for better recovery. Splits were: 7:45, 7:51, 7:44, 7:48, 7:52, and 7:48.

Thursday Mar 28 #

6 AM

Running intervals (Interval/wave run) 51:10 [4] 7.22 mi (7:05 / mi)
ahr:131 max:139

Good session this morning before Sunday. Was chilly with a light breeze at the beach this morning. 2 mile warm up, followed by 3 x 800m @ 10k pace, 5 x 300m @ 5k pace and then just over a 1 mile cd (cut the cool down a mile short as conscious not to do too much before Sunday and was also tight for time). Was really happy with how the speed felt possibly went a little too fast on the 5k paced reps. Splits as follows:
WU: 7:51 and 7:23
Rep 1: 2:52 @ 5:46/mile recovery @ 7:48/mile
Rep 2: 2:53 @ 5:48/mile recovery @ 8:21/mile
Rep 3: 2:49 @ 5:40/mile recovery @ 7:59/mile
Rep 4: 1:03 @ 5:38/mile recovery @ 7:58/mile
Rep 5: 1:03 @ 5:38/mile recovery @ 8:28/mile
Rep 6: 1:01 @ 5:27/mile recovery @ 8:15/mile
Rep 7: 1:02 @ 5:33/mile recovery @ 8:24/mile
Rep 8: 1:00 @ 5:22/mile recovery @ 7:33/mile
CD: 7:32/mile and 0.3 miles @ 8:15/mile

All recovery 90s

Wednesday Mar 27 #

6 AM

Running 47:16 [1] 6.05 mi (7:49 / mi)
ahr:127 max:156

Nice easy 6 miles and trying to keep it as close to 8 min miles as possible for maximum recovery. Went out to Bridge of Don and up hill to run down on the Parkway so good mix of flat, up, down and then flat again. Splits were as follows: 7:49, 7:49, 8:15, 7:35, 7:41 and 7:42.

Tuesday Mar 26 #

6 AM

Running 47:14 [3] 7.0 mi (6:45 / mi)
ahr:169 max:185

Good steady 7 mile run this morning. Was a little chilly and windy this morning but felt comfortable throughout. Went down to the beach for a nice flat run. Was trying to keep it at 7:00/mile but for some reason I can either go 6:45 or 7:15 but not in the middle. Anyway it was a pretty comfortable run with good effort. Splits were: 6:50, 6:43, 6:38, 6:42, 6:43, 6:44 and 6:48.

Did my 6 x 15s hill sprints at Broadhill after. Quite enjoying the short sharp hill sprints at the end of a session.

Sunday Mar 24 #

9 AM

Running long 1:36:24 [3] 13.04 mi (7:24 / mi)
ahr:151 max:200

Nice and relaxed long run today. A little breezy but ok since keeping the run at an easy pace. Was at home so went from home to Turriff and back along the riverside road which is pretty undulating with quite a few hills.
Splits as follows: 7:21, 7:32, 7:44, 7:14, 7:21, 7:19, 7:19, 7:20, 7:44, 7:21, 7:37 and 7:04.

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