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Training Log Archive: Cbruce22

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running3 4:29:56 37.02(7:17) 59.58(4:32)
  Strength & Conditioning1 1:00:00
  Total4 5:29:56 37.02 59.58

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Wednesday Sep 18 #

6 AM

Running 1:06:48 [4] 9.35 mi (7:09 / mi)
ahr:161 max:187

Was wet with no wind this morning. Warmed up out to the AECC and then did the hills up Parkway. Not a really steep hill but fairly steep and no flat for at least three minutes. Session was steady up hill and fast going down hill. Tried to work on my technique running down hill the whole way.

Overall happy with how it went. Legs were still not that fresh after Sunday last night so speed going up hill probably was not quite as fast as I would’ve liked it to be but happy with the splits heading downhill and really honed in on my technique.

Splits:
WU: 7:55, 7:38 and 0.3 @ 7:36/mile
Hills: (1) 7:11 and 5:59; (2) 7:33 and 5:39; (3) 7:46 and 5:42; (4) 7:53 and 5:38; (5) 7:55 and 5:31; and (6) 8:09 and 5:29.
CD: 7:11, 7:30 and 0.3 @ 7:15/mile.

Tuesday Sep 17 #

6 PM

Running 51:53 [3] 6.63 mi (7:50 / mi)
ahr:141 max:161

Nice easy trail run up at Hazelhead. Just covered my watch and went easy. Can never understand why my first mile at Hazelhead is always awful, I know it’s uphill but it’s gradual and not steep

Monday Sep 16 #

6 AM

Strength & Conditioning 1:00:00 [3]

Nice easy gym session. Moving it down to just the Monday session now until the marathon.

Sunday Sep 15 #

10 AM

Running long 2:31:15 [4] 21.04 mi (7:11 / mi)
ahr:165 max:195

Probably one of the toughest long runs to date, I had the stamina for it but it was like being battered backwards when running into the wind. I did the run down at the coast between Macduff and Whitehills. The plan was to do it here so I could hit MP at the end as it’s flat but my legs were destroyed by that point from having battled the wind for half of the run. I still enjoyed it but running into the wind knocks my breathing too which meant I struggled to get into a rhythm. Had porridge, banana, coffee and orange juice before heading out and then gels at miles 6 and 12, didn’t bother with one at 18 as hitting MP had already gone out of the window by the wind.

Splits: 7:14, 7:00, 7:09, 7:06, 7:20, 7:22, 6:52, 6:55, 6:52, 6:52, 6:59, 7:32, 7:48, 7:56, 7:42, 7:58, 6:29, 6:45, 6:55, 7:07 and 7:01.

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