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Training Log Archive: Cbruce22

In the 7 days ending Aug 3:

activity # timemileskm+m
  Running8 5:40:25 48.58(7:00) 78.18(4:21)
  Strength & Conditioning2 1:45:00
  Total9 7:25:25 48.58 78.18

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Saturday Aug 3 #

7 AM

Running 36:39 [3] 5.06 mi (7:15 / mi)
ahr:149 max:178

Easy run again this morning with 5 x 200m strides. Ended up taking 30s recovery as mis-set my watch. Was an undulating route with some of the 200s up a steep hill.

Splits: 7:33, 7:33, 7:13 and 7:09
200s: 39, 51, 46, 42 and 41.

Friday Aug 2 #

6 AM

Running 39:03 [3] 5.17 mi (7:33 / mi)
ahr:147 max:181

Easy run this morning, legs a little tired this morning so just kept it on a flat surface down at the beach. Tried not to look at my watch and just run by feel.

Splits: 7:42, 7:27, 7:27, 7:30 and 7:32.

Thursday Aug 1 #

5 AM

Running tempo 1:22:04 [4] 12.5 mi (6:34 / mi)
ahr:165 max:203

Delighted with how this mornings session went. Wasn’t expecting too much having done 8 miles last night but just felt really good out there this morning and I would say that the miles at MP felt controlled and comfortably hard. It was a hard effort but I was not blowing a gasket or overly out of breath. It was a session that was a real confidence booster for the weeks to come. Went out to AECC so the session had both a short incline and decline which worked well.

WU: 7:30 and 7:09
6 miles @ MP: 6:15, 6:02, 6:12, 6:05, 6:12 and 6:13
2:57 recovery @ 8:24/mile
2 miles @ MP: 6:07 and 6:19
CD: 6:57, 6:53 and 1min 5s @ 7:21/mile
6 PM

Running warm up/down 17:11 [3] 2.25 mi (7:38 / mi)
ahr:140 max:15

Easy warm up on way to gym session tonight. Run commute from work to gym. Legs felt it from this morning a bit. Then cool down from gym to home.

Strength & Conditioning 45:00 [3]

Gym session - good gym session just working my way through my PT’s plan.

Exercises: single leg squat, elevated split lunge, kettle bell swings, hip thrusts, 4kg bench press, 15kg pull down, trx row, dead bugs and side plank.

Wednesday Jul 31 #

6 PM

Running 51:24 [2] 7.04 mi (7:18 / mi)
ahr:149 max:164

Tried to get up for run this morning but too tired and stiff so left it until after work. Turned out to be a good decision as by evening had loosened off quite a bit and was back to feeling normal on the run

Tuesday Jul 30 #

6 AM

Running 40:03 [3] 5.19 mi (7:43 / mi)
ahr:149 max:180

Pretty sore and stiff this morning. Pretty bashed up after my fall at the end of the race on Sunday, with my right shoulder and elbow all grazed and bruised. Grazes and cuts all down the outside of my right lef and knee and pretty bruised too so pretty much felt it with every step but it did begin to ease off towards the end.

On the upside probably my most consistently paced run to date with splits being: 7:41, 7:42, 7:42, 7:42 and 7:42.

Monday Jul 29 #

6 AM

Strength & Conditioning 1:00:00 [3]

Nice easy session at the gym this morning. Surprisingly not too stiff after yesterday's fall and managed to do all of the exercises with the exception of hip thrusts as the bar would've been directly on top of my hip bone graze.

Sunday Jul 28 #

11 AM

Running warm up/down 11:37 [2] 1.5 mi (7:45 / mi)
ahr:142 max:161

Nice easy warm up jog, followed by one or two strides.
12 PM

Running race 1:02:24 [3] 9.87 mi (6:19 / mi)
ahr:175 max:191

Pretty happy with how the race went. Conditions were just about perfect with it being about 18 degrees, very little wind and light rain. Started off well and worked into the race. Very comfortable with my speed on the flat ground and descending however still work to be done when going up hill. Therefore found the first half of the course harder with that being mainly uphill. Maybe need to work more on my speed going up hills again.
Found the section that was off-road good and glad that I've been doing a little more off road in training to prepare me for that as it gave me ore confidence with the tree roots etc. Parts of the off-road section were slippery underfoot as the stones had a layer of water on them.
Finally last section running back down into Ballater was good. Second place was about 50-100m behind me from mile 5 so just tried to keep pushing on at this point. Going down into Monaltrie park didn't go quite as planned taking a tumble down the last hill onto the gravel path to grate ,y right shoulder, upper arm, elbow, back, hip bone and knee. Thankfully all superficial grazes and bruises and hasn't seemed to do too much damage. Also managed to get straight back up and finish in first.

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