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Training Log Archive: Cbruce22

In the 7 days ending Aug 10:

activity # timemileskm+m
  Running9 7:20:05 60.27(7:18) 97.0(4:32)
  Strength & Conditioning2 1:45:00
  Total10 9:05:05 60.27 97.0

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Saturday Aug 10 #

7 AM

Running 41:48 [3] 5.76 mi (7:15 / mi)
ahr:159 max:176

Easy 5 miles with 6 x 100m strides at the end. Just went down to the beach as was pushed for time this morning before heading out to Ballater for a 2 hour hill walk.

Felt easy once again and just took it by feel.

Splits: 7:20, 7:11, 6:58, 7:04 and 7:00.
Strides: 21, 20, 20 19, 19 and 18.

Friday Aug 9 #

6 AM

Running 1:00:00 [3] 8.26 mi (7:16 / mi)
ahr:154 max:188

Nice easy paced mid-distance run this morning. A bit overcast but otherwise fine. Went down to beach and then out to B&Q at Bridge of Don and back. Just tried to keep it easy and covered my watch so I was working by feel.

Splits: 7:28, 7:13, 7:28, 7:15, 7:01, 7:04, 7:07 and 7:23.

Thursday Aug 8 #

6 AM

Running 38:23 [3] 5.14 mi (7:28 / mi)
ahr:149 max:183

Easy run this morning, legs a little heavy from yesterday but eased into run and got easier towards the end.

Splits: 7:35, 7:55, 7:27, 7:14 and 7:11.
6 PM

Running (Commute) 12:00 [3] 1.6 mi (7:30 / mi)
ahr:137 max:152

Kept it easy running home from work instead of walking.

Wednesday Aug 7 #

6 AM

Running intervals 1:15:38 [4] 10.67 mi (7:05 / mi)
ahr:159 max:186

Mixed feelings with today’s session, didn’t sleep well on Monday night and still pretty tired this morning and just felt a little sluggish. Went down to the beach then out to B&Q and then up Greenbrae and back down. Session was 2 easy, 8 x 3 mins at HMP, then cool down with 90s recovery between intervals.

Felt ok on the first 3 were ok and felt comfortable however they were on a flat surface, next three were a little tougher and they were on a gradual incline, the next one was good and back on track and the last one was up Greenbrae so at 7:00/mile and I thought I should’ve been able to do a little better going up the hill. Still having stomach issues on speed sessions which is annoying but at least it came on after the last rep today.

Splits:
WU: 7:35 and 7:27
3 mins: (1) 5:58/mile and rec @ 7:33/mile, (2) 5:58/mile and rec @ 7:35/mile, (3) 5:54/mile and rec @ 7:33/mile, (4) 6:18/mile and rec @ 8:03/mile, (5) 6:24/mile and rec @ 8:08/mile, (6) 6:23/mile and rec @ 9:19/mile, (7) 5:57/mile and rec @ 7:53/mile, and (8) 7:07/mile and rec @ 12:05/mile.
CD: 7:11, 7:14 and 7:16.
6 PM

Running 16:52 [3] 2.24 mi (7:32 / mi)

Warm and and cool down to work to gym and gym to home.

Strength & Conditioning 45:00 [2]

Tried to do a quick gym session but still managed to get all of my exercises in.

Tuesday Aug 6 #

6 AM

Running 45:31 [2] 6.0 mi (7:35 / mi)
ahr:148 max:181

Easy run this morning and eased into the run. Was a little tired but went on an undulating route to try and get the legs firing up hills again. Was muggy and overcast this morning.

Splits: 7:45, 7:49, 7:36, 7:23, 7:30 and 7:26.
7 AM

Running (Strides) 5:00 [3] 0.6 mi (8:20 / mi)
ahr:151 max:165

Strides at the end of my easy run: 21, 20, 20, 20, 20 and 18.

Monday Aug 5 #

11 AM

Strength & Conditioning 1:00:00 [2]

Day off today to catch up from long run yesterday followed by walking around Turriff show.

Went to gym once I got in from home. Easy 5 min warm up on the curved treadmill and then straight into my routine. Legs and body actually feeling surprisingly fresh today.

Sunday Aug 4 #

8 AM

Running long 2:24:53 [4] 20.0 mi (7:15 / mi)
ahr:160 max:189

Long run today at Haddo to work on undulating hills. Was about 17 degrees and slightly overcast with a light breeze. Had porridge breakfast before going out and then gels after second and fourth laps (six laps total so approx 6.7 miles and 13.4 miles through).
Really happy with today’s run and felt good throughout (possibly with exception of mile 19 where i was beginning to feel it going up and down the really lumpy section of the lap).

Energy felt good and approx interval of 6 miles per gel seemed to work ok, I used about 2/3 of the gel each time. Will possibly take approach of 4 gels on the day doing the same.

Good end to a high mileage week and now only 9 weeks to go until race day!

Splits: 7:11, 7:31, 6:51, 7:06, 7:01, 7:05, 7:13, 6:58, 7:28, 6:59, 6:54, 7:39, 7:07, 7:16, 7:21, 7:28, 7:35, 7:13, 7:52 and 7:07.

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