Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cbruce22

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running9 6:50:00 58.87(6:58) 94.74(4:20)
  Strength & Conditioning2 1:35:00
  Total10 8:25:00 58.87 94.74

«»
2:30
0:00
» now
SuMoTuWeThFrSa

Saturday Aug 17 #

9 AM

Running warm up/down 13:50 [3] 1.87 mi (7:24 / mi)
ahr:149 max:170

Nice easy warm up down to park run this morning. Just kept it easy and chucked in a few strides to loosen the legs off. Felt ok, and noted the direction of the wind which was a strong headwind heading out along top prom and then slight tail wind coming back home.

Splits: 7:19 and 7:28.

Running race (Tempo race session) 18:26 [4] 3.11 mi (5:56 / mi)
ahr:150 max:176

Reasonably happy with how the session went. Went out comfortably hard and unfortunately heading out was into a strong headwind. I quickly became isolated with 4 guys a good bit ahead and I was just running on my own. I set my watch so I couldn’t see what my pace or time was so I was just running completely on feel and effort so it was good to know that I was able to still do a reasonably quick time without constantly checking my watch to see where I was at.

Breathing is always a little off when running into a strong headwind but on the upside my legs actually felt fresh enough and it was more my breathing that was holding me back. However it was a good sharpener session before great Aberdeen Run next weekend.

Splits: 5:45, 5:58 and 6:02.

First Lady and fifth overall (held off sixth with increasing my pace over final 100m).
10 AM

Running warm up/down 17:07 [3] 2.24 mi (7:38 / mi)
ahr:154 max:166

Nice easy cool down after the park run.

Splits: 7:45 and 7:22.

Friday Aug 16 #

6 AM

Running 49:45 [3] 6.62 mi (7:31 / mi)
ahr:152 max:185

Nice easy run this morning followed by strides. Don’t know why but Friday morning runs often feel like the hardest runs of the week. Just covered my watch and went by feel.

Splits! 7:40, 7:19, 7:42, 7:05, 7:22 and 7:16.

Strides: 21, 21, 21, 20, 20 and 18.

Thursday Aug 15 #

6 AM

Running 22:34 [3] 3.03 mi (7:27 / mi)
ahr:147 max:160

Not a great run this morning and my stomach was really upset after a mile and a half. Tried to keep going but had to call it quits. Otherwise was just doing easy loops on the grass for less impact.

Splits: 7:32, 7:20 and 7:30.
6 PM

Running 22:00 [3] 3.03 mi (7:16 / mi)
ahr:144 max:162

Second part of today’s run/run commute home. Stomach a lot more settled this evening and good to finish off the run although I did want to do all of today’s run off road unfortunately it just didn’t fit in and work that way today.

Splits: 7:27, 7:07 and 7:07.

Wednesday Aug 14 #

5 AM

Running 1:28:45 [4] 13.02 mi (6:49 / mi)
ahr:165 max:195

Really good session this morning and happy with the splits that I hit fasted. Weather was perfect with it being cool and no wind. Went down to the beach and then out to AECC for some loops.

Felt comfortable at MP/close to HMP.

Splits:7:30, 7:19, 6:12, 6:10, 7:26, 6:02, 6:08, 7:17, 6:13, 6:09, 7:31, 7:23 and 7:09. Session was 2 to warm up, 3 x 2 @ MP with 1 mile recovery and then 2 mile cool down. MP splits were MP / working towards HMP but I just tried to keep it with where I was comfortable at.

Good confidence boosting session.
6 PM

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

Warm up and cool down from the gym post work.

Strength & Conditioning 45:00 [3]

About 45 minute strength and conditioning session. Went well and quite tired after the session with it being a heavy training day however I think it works best doing my gym session in the evening of a tough session as it means I get full recovery on the easy day the day after.

Tuesday Aug 13 #

6 AM

Running 31:12 [3] 4.67 mi (6:41 / mi)
ahr:147 max:186

Nice easy run down at the beach this morning. Felt good and the better of having my hip and calves loosened off yesterday.

Splits: 7:48, 7:32, 7:33 and 7:39.

Strides: 22, 20, 20, 20, 19 and 19.

Monday Aug 12 #

6 AM

Strength & Conditioning 50:00 [2]

Easy gym session this morning. Body feeling a little tired from yesterday so just did an easy 5 min warm up on the cross-trainer and then straight into the plan. Single leg work was a little bit wobbly to start with but came at it.

Had physio after gym so James is happy with the progress. He loosened off my left hip a bit as it had been feeling a little tight when sitting recently and he also worked on both calves a bit (especially left one which has had achillies issue). Made an appointment 3 weeks out from marathon to make sure all in order and also general loosener on anything that is feeling tight at the time.

Sunday Aug 11 #

9 AM

Running long 2:09:29 [3] 19.04 mi (6:48 / mi)
ahr:161 max:184

Good long run today. Was meant to be 12 easy, 6 @ MP and 1 easy. Found it very difficult to hold back on the easy part of the run and possibly ended up going too fast making it difficult to hit the MP at the end. Went out on porridge and a banana and took a gel between mile 6 and 7 and then again a bit of gel from mile 12 on until the 4th or 5th mile in the MP section.

Overall quite happy with the run and can certainly hold 6:45-6:50 easily. Was a strong swirly wind on the railway line this morning so it would be in your face going both directions at points.

Felt like a good session and was really happy to hit MP in my final mile of that section. Was a little annoyed I didn't hit it in any of the other miles, however the first 3 were a reasonable pace and the next two weren't great and I thought there was more still there. At least it was a confidence booster hitting 6:16 in the last split followed by a good easy mile.

Splits: 7:04, 6:53, 6:54, 6:45, 6:59, 6:52, 6:57, 6:53, 6:56, 6:53, 6:58, 7:04, 6:30, 6:29, 6:33, 6:54, 6:41, 6:16 and 6:47.

Overall a good session and although MP section didn't quite go as planned still feel as though I was beneficial and come race day I think 6:20 could still be an achievable pace.

« Earlier | Later »