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Training Log Archive: Cbruce22

In the 7 days ending Nov 30:

activity # timemileskm+m
  Running5 4:48:18 594.48(29) 956.72(18)
  Total5 4:48:18 594.48(29) 956.72(18)

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Saturday Nov 30 #

9 AM

Running 1:19:53 [4] 11.1 mi (7:12 / mi)
ahr:152 max:167

Good XC session this morning at Balgownie playing fields. Ran up and back (3 miles each way) for warm up and cool down. Session was 10 mins tempo, 5 x 2 mins with 1 min rec and 5 x 1 min with 30s rec. felt good, began to tire towards the end of the session but felt like it went well. Concentrated on the hillier part of Balgownie so I could get in hill work so the splits are not consistent for that reason. Was a nice crisp morning so it was more frosty underfoot rather than muddy.

WU: 7:28, 7:15 and 7:42
10 min tempo: 1 mile @ 6:22/miles and .5 mile @ 6:33/mile recovery @ 9:29/mile
2 mins: (1) 6:25/mile (2) 5:51/mile (3) 5:51/mile (4) 6:18/mile (5) 6:52/mile
1 min: (1) 5:40/mile (2) 6:52/mile (3) 5:16/mile (4) 7:17/mile (5) 5:35/mile
CD: 7:10, 7:09 and 6:59

Thursday Nov 28 #

7 AM

Running 50:19 [3] 7.0 mi (7:11 / mi)

Treadmill run as was in Glasgow with work. Did the first mile at around 7:30/mile and then moved the speed up to 6:58/mile for the 5 miles at steady pace and then played about with faster and slower speeds for the last mile.

Wednesday Nov 27 #

6 AM

Running 46:58 [3] 6.02 mi (7:48 / mi)
ahr:145 max:184

Nice and easy run this morning but earlier than usual as catching train to Glasgow this morning. Was still pretty tired after last night’s session so wasn’t all that great a run today.

Splits: 7:58, 8:12, 7:49, 7:35, 7:46 and 7:26

Tuesday Nov 26 #

6 PM

Running 1:13:06 [4] 9.36 mi (7:49 / mi)
ahr:140 max:169

Session tonight was 4 x AECC reps with 3 mins recovery. Found the session tough tonight as my asthma was playing up and I was quite wheezy on the last couple of reps. Not sure if it was just the weather as it was very damp in the air and a little cool too. However they were faster than the last time I did them so at least there is some improvement showing.

Splits:
WU: 7:52/mile, 7:46bmile and 0.4 mile @ 7:48/mile
Reps: (1) 5m32s - 5:48/mile (2) 5m36s - 5:51/mile (3) 5m42s - 6:00/mile (4) 5m37s - 5:56/mile
CD: 8:27, 7:48 and 0.4 mile @ 7:37/mile

Overall they were all within half marathon pace and some closer to 10k pace and the session was meant to be between 10k and HMP. But felt like I was behind the rest of my group by some way when doing the session so looking to get back up to where I was before.

Monday Nov 25 #

7 PM

Running 38:02 [3] 561.0 mi (4 / mi)
ahr:147 max:159

Easy run tonight but feeling pretty tired after a long day at work.

Splits: 8:03, 7:30, 7:33, 7:23 and 7:27
Strides: 21, 20, 20, 20, 20 and 18

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