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Training Log Archive: Cbruce22

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running7 5:19:11 40.26(7:56) 64.79(4:56)
  Total7 5:19:11 40.26(7:56) 64.79(4:56)

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Saturday Apr 13 #

9 AM

Running 30:37 [2] 4.0 mi (7:39 / mi)
ahr:136 max:161

Pretty blustery out there this morning. Went for a nice slow run down to the beach and around Footdee. Was struggling to keep pace easy. Splits were as follows: 7:44, 7:48, 7:26 and 7:36.

Did 6 x 100m sprints with 30 s recovery after to sharpen up for tomorrow.

Friday Apr 12 #

6 AM

Running 39:52 [2] 5.17 mi (7:43 / mi)
ahr:148 max:168

Nice and easy run down at the beach this morning and as per usual my HR is disproportionately high on a Friday but feel fine when running. Nice and and easy for build up to race on Sunday.

Splits were: 7:51, 7:48, 7:33, 7:36 and 7:44.

Thursday Apr 11 #

5 AM

Running intervals 54:12 [5] 7.61 km (7:07 / km)
ahr:143 max:176

Good session this morning. Earlier than I would’ve liked to have done it due to work commitments and heading into the office early but got the session done and don’t think it affected it too much although may have a slight impact on overall energy.
Session was 5 x 2 mins @ 10k pace with 1 min recovery and then 5 x 1 min @ 5k pace with 1 min recovery. Went out to AECC to do the session as it has the benefit of a small hill (both up and down) so it is not completely flat.
Splits were:
WU: 7:46 and 7:31
Rep 1: 6:07/mile and rec 8:41/mile
Rep 2: 5:49/mile and rec 8:37/mile
Rep 3: 5:29/mile and rec 8:28/mile
Rep 4: 6:11/mile and rec 8:08/mile
Rep 5: 5:36/mile and rec 8:56/mile
Rep 6: 5:48/mile and rec 9:15/mile
Rep 7: 5:51/mile and rec 8:28/mile
Rep 8: 5:24/mile and rec 8:08/mile
Rep 9: 5:33/mile and rec 8:20/mile
Rep 10: 5:27/mile and rec 7:33/mile
CD: 7:35 and 0.8 miles @ 7:39/mile

Wednesday Apr 10 #

6 AM

Running 46:15 [1] 6.01 mi (7:42 / mi)
ahr:126 max:146

Easy run this morning. Still quite cold today but no wind. Happy with this mornings run and felt comfortable and just tried to keep it to an easy pace.

Splits were: 7:55, 7:37, 7:41, 7:41, 7:42 and 7:33.
7 AM

Running (Hill Sprints) 9:14 [3] 1.01 mi (9:09 / mi)
ahr:122 max:130

6 x 15s broadbill Hill Reps.

Tuesday Apr 9 #

6 AM

Running (Steady Run) 47:57 [3] 7.13 mi (6:43 / mi)
ahr:146 max:173

Nice steady run down at the beach. Very frosty this morning but completely still which was nice for a change. Overall felt comfortable at the speed I was going at and was able to settle into the pace quite comfortably.

Splits were as follows: 6:47, 6:46, 6:35, 6:36, 6:44, 6:45 and 6:43.

Sunday Apr 7 #

8 AM

Running long 1:31:04 [3] 12.21 mi (7:28 / mi)
ahr:144 max:177

Long run today at home. Undulating course and quite a bitterly cold wind when running into it. Overall happy with the run and just went by feel rather than trying to hit any particular pace.

Splits were: 7:30, 7:35, 7:52, 7:22, 7:17, 7:17, 7:14, 7:19, 7:46, 6:57, 7:41 and 7:45.

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