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Training Log Archive: Cbruce22

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running8 6:09:36 51.12(7:14) 82.27(4:30)
  Total8 6:09:36 51.12(7:14) 82.27(4:30)

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Saturday Apr 20 #

8 AM

Running 1:12:43 [5] 10.06 mi (7:14 / mi)
ahr:165 max:187

Tough shift this morning session was wu, 3 miles tempo @ HMP, 3 min rec, 4x800m 1 min rec and cd. Was at home so was very hilly and undulating. Didn’t quite manage to hit the HMP in the tempo or the 10k pace for the 800m but went by effort rather than pace and felt the session still went well. Was pretty warm too and have a nice burnt face!

Splits were as follows:
WU: 7:28/mile and 7:41/mile
Tempo 3: 7:02, 6:27 and 6:34 with 3 min recovery @ 8:08/mile
Rep 1: 2m59s @ 6:00/mile, rec @ 8:51/mile
Rep 2: 3m33s @ 7:08/mile, rec @ 8:44/mile
Rep 3: 3m6s @ 6:14/mile, rec @ 8:02/mile
Rep 4: 3m2s @ 6:06/mile, rec @ 8:05/mile
CD: 8:06/mile and 7:57/mile

Friday Apr 19 #

9 AM

Running 46:21 [3] 7.01 mi (6:37 / mi)
ahr:138 max:157

Day off today for good Friday so managed to get out at a more civilised hour

Thursday Apr 18 #

6 AM

Running 1:03:05 [3] 8.27 mi (7:38 / mi)
ahr:152 max:171

Good run this morning and happy with how it went tried to keep splits easy and steady and largely managed. Another nice morning.

Wednesday Apr 17 #

5 AM

Running hills 1:14:21 [5] 10.03 mi (7:25 / mi)
ahr:151 max:194

Session was WU, 6 x 3 min hill sprints with CD. Good session, maybe still slightly tired but felt comfortable enough doing the full 6 reps. Very still which made session slightly easier. Used Balgownie road for the session as mainly hilly for 3 mins although a little section of flat in the middle (possibly a gentle incline).

Splits were as follows:
WU: 7:50/mile and 7:38/mile
Rep 1: 0.4 mile @ 6:26/mile, recovery 3m45s @ 7:44/mile
Rep 2: 0.4 mile @ 6:17/mile, recovery 3m52s @ 7:52/mile
Rep 3: 0.4 mile @ 6:27/mile, recovery 3m59s @ 8:11/mile
Rep 4: 0.4 mile @ 6:20/mile, recovery 4m2s @ 8:12/mile
Rep 5: 0.4 mile @ 6:27/mile, recovery 4m5s @ 8:20/mile
Rep 6: 0.4 mile @ 6:25/mile, recovery 3m52s @ 7:56/mile
CD: 7:31/mile and 7:27/mile

Tuesday Apr 16 #

6 AM

Running 46:39 [2] 6.0 mi (7:47 / mi)
ahr:169 max:200

Easy run this morning and still a little tired from Sunday’s race. Weather was calm this morning which made it pleasant.
7 AM

Running 4:58 [3] 0.6 mi (8:16 / mi)

6 x 100m strides. Felt good just a little rusty. 20s, 20s, 20s, 21s, 21s and 20s.

Sunday Apr 14 #

12 PM

Running warm up/down 11:53 [2] 1.5 mi (7:55 / mi)
ahr:139 max:150

Nice steady warm up to loosen off before 10k race. Very blustery but at least it was pretty mild. Lower back a little stiff but seemed to ease off ok and a little friction in my chest but also seemed to ease off. Followed the gently jog with some strides in the track before starting.

Running race 37:04 [5] 6.26 mi (5:55 / mi)
ahr:149 max:164

Round the Houses 10k (including east district championships). 7 th female and won the team prize along with Ginie and Nicola.

Reasonably happy with how the race went. Started off well and although a little fast compared to my later splits it was the pac I was hoping to sustain as thought I was in better shape than it turned out/wind possibly took more out of me than I’d like to admit. First 2 miles felt comfortable and had wind behind us for most of that and was sitting in 4th position at this point (3rd in eat district race) and then between 2 and 3 mile point I was overtaken and tried to keep up but at about the 4 mile mark she made a decisive break away. Tried to keep it going but could feel the pace falling off and finding it difficult into the wind. At around the 7.5 point I was then overtaken by another 2 females and they built up a bit of a lead going into the wind, which I was able to pull back slightly once out of the head wind but was unfortunately never able to full recover.
Overall reasonably happy with my performance but I know it could’ve and probably should’ve been slightly better and slightly annoyed that I let a few people past in the last few k.

1 PM

Running warm up/down 12:32 [2] 1.39 mi (9:01 / mi)
ahr:141 max:150

Nice and easy cool down, feet a little tender with blisters in my toes.

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