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Training Log Archive: Cbruce22

In the 7 days ending Apr 6:

activity # timemileskm+m
  Running8 6:31:28 54.48(7:11) 87.68(4:28)
  Total8 6:31:28 54.48(7:11) 87.68(4:28)

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Saturday Apr 6 #

9 AM

Running 1:10:29 [5] 10.01 mi (7:02 / mi)
ahr:129 max:152

Good session this morning. Slightly chilly with a bit of a breeze but reasonable. Did the session out at the AECC which was WU, 1 mile 2 min rec, 2 x 800m 2 min rec, 4 x 400m (1 min rec), 4 x 200m (1 min rec) and CD.felt pretty good and managed to speed up through session as intended.
WU: 8:06 and 7:35
Rep 1: 6:10 rec @ 8:02/mile
Rep 2: 2.58 @ 5:58/mile rec @ 8:14/mile
Rep 3: 2.56 @ 5:54/mile rec @ 8:09/mile
Rep 4: 1.23 @ 5:34/mile rec @ 7:53/mile
Rep 5: 1.25 @ 5:42/mile rec @ 8:3e/mile
Rep 6: 1.27 @ 5:50/mile rec @ 8:08/mile
Rep 7: 1.23 @ 5:34/mile rec @ 8:20/mile
Rep 8: 41s @ 5:30/mile rec @ 8:31/mile
Rep 9: 40s @ 5:22/mile rec @ 8:20/mile
Rep 10: 38s @ 5:06/mile rec @ 7:46/mile
Rep 11: 41s @ 5:30/mile rec @ 7:32/mile
CD: 7:25, 7:11 and 5.46 @ 7:08/mile (0.8 miles)

Friday Apr 5 #

6 AM

Running 55:11 [3] 7.19 mi (7:41 / mi)
ahr:176 max:188

East run out and back to B & Q. Felt better than last night (despite what my hr says). Just tried to keep pace easy and steady. Splits were as follows: 7:41, 7:48, 7:45, 7:40, 7:37, 7:30 and 7:40. Followed the east 7 by 6 x 15s hill sprints at Broadhill and felt reasonable although legs feeling it a little more than normal.

Thursday Apr 4 #

7 PM

Running 47:26 [3] 6.08 mi (7:48 / mi)
ahr:147 max:176

Easy run this evening. Switched to an evening run as pouring in the morning so at least it was dry tonight. Found tonight’s run a struggle, not sure if just not used to running in the evening anymore. Splits were: 7:55, 7:40, 6:06, 7:44, 7:36 and 7:45.

Wednesday Apr 3 #

6 AM

Running intervals 1:12:50 [4] 10.0 mi (7:17 / mi)
ahr:145 max:193

Horrible weather this morning, gale force winds and driving rain and freezing. 2 mile warm up out to the barracks and then 5 x 5 min @ HMP with 3 easy and then 2 mile cd. Felt ok but struggled to hit the pace this morning as legs not fully back from the weekend and was a real struggle going into the wind and rain.
WU: 7:36 and 7:36
Rep 1: 6:40/mile and 8:18/mile
Rep 2: 6:28/mile and 8:03/mile
Rep 3: 6:25/mile and 8:11/mile
Rep 4: 6:17/mile and 8:43/mile
Rep 5: 6:17/mile and 8:14/mile
CD: 7:32, 7:28 and 2:36@7:44/mile

Good to see the reps gradually getting quicker and was getting there

Tuesday Apr 2 #

6 AM

Running 45:59 [3] 6.0 mi (7:40 / mi)
ahr:127 max:154

Easy recovery run that was slightly faster than it should’ve been having slept in. Horrible wet and windy morning but got the easy run done. Splits were: 7:45, 8:05, 7:40, 7:28, 7:22 and 7:35. Did 6 x 100m strides after: 21, 21, 20, 20, 20 and 20.

Sunday Mar 31 #

9 AM

Running warm up/down 10:49 [1] 1.44 mi (7:31 / mi)
ahr:145 max:15

Nice easy warm up with Fiona prior to Scottish 10 mile championship. Fantastic conditions and just easing in. Did a couple of strides and exercises after gentle jog.
10 AM

Running race (Scottish 10 mile Champs ) 1:00:21 [5] 10.0 mi (6:02 / mi)
ahr:166 max:195

Race day - conditions perfect with very little wind and enough heat in the sun to remove the edge from the 3 degree temperature that it was. Tried to set off as steady as possible, it was my fastest mile but I was holding back the whole time and trying to ease into a pace/rhythm. I found it difficult to know how hard to go out as there were people in front of me who I have kept up with in the past but figured that I’d push hard but keep it controlled. Next few miles were good but struggled with my rhythm as there was someone running directly in front of me and not moving to the side. There was a steep hill going from mile 3 to 4 and overtook one of the girls going up the hill and was switching places with another lady who ended up overtaking me over the next few miles and ultimately finished in front of me stretching her lead in the last 2 miles. Pace fell off in mile 8 and that was probably where I lost my sub 60. Tried to pick it up over last two miles but damage had unfortunately been done. Splits were: 5:45, 5:52, 6:02, 6:10, 5:51, 6:07, 6:00, 6:23, 6:13 and 6:16.

Overall happy with my performance especially when looking back to Inverness 3 weeks ago. Really looking forward to Grangemouth 10k in 2 weeks as feel like the speed could be there over a shorter race just now
11 AM

Running warm up/down 28:23 [4] 3.76 mi (7:33 / mi)
ahr:159 max:179

Cool down/extra miles with Fiona. Longer cool down than I’m in the way of doing and was struggling to hold on in the last mile or two. Nice just having company for an easy jog and chatting away.

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