Training Log Archive: Cbruce22In the 30 days ending Apr 30, 2019:
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Sunday Apr 28, 2019 #
8 AM
Running long 1:16:49 [3] 10.33 mi (7:26 / mi)
ahr:159 max:188
Easy long run this morning before settling down to watch the marathon. Hid watch and just went by feel. Enjoyed the relaxed feel to the run however legs definitely heavy after the hilly course yesterday.
Splits were: 7:32, 7:23, 7:28, 7:23, 7:44, 7:36, 7:21, 7:10, 7:20 and 7:22.
Splits were: 7:32, 7:23, 7:28, 7:23, 7:44, 7:36, 7:21, 7:10, 7:20 and 7:22.
Saturday Apr 27, 2019 #
Running race 39:57 [5] 6.22 mi (6:25 / mi)
ahr:170 max:188
Tough day at the office today. Delighted with the win but it was the first race where I’ve struggled from the start and held on throughout to try and keep it together to scrape a sub 40. Just felt tough from the first mile and only got tougher with the hill. Anyway onwards and upwards.
Splits for the race: 5:49, 6:20, 8:12, 5:57, 6:06 and 6:12.
Splits for the race: 5:49, 6:20, 8:12, 5:57, 6:06 and 6:12.
Friday Apr 26, 2019 #
6 AM
Running 36:31 [3] 4.75 mi (7:41 / mi)
ahr:152 max:170
Easy 4 plus 6 x 100m strides. Probably feeling best I have all week but still not at 100%. Just tried to keep today’s run steady and not too fast. Strides felt good and times were! 21s, 20s, 21s, 19s, 20s and 20s.
Thursday Apr 25, 2019 #
6 AM
Running 5:27 [3] 6.82 mi (48 / mi)
ahr:143 max:164
Easy Run with 5 x 200m with 30s recovery. Eased off a bit today and feeling slightly better and managed to sharpen up a little during the reps. Time for reps were: 48s, 43s, 47s, 46s and 45s.
Wednesday Apr 24, 2019 #
6 AM
Running 47:44 [3] 6.2 mi (7:42 / mi)
ahr:139 max:151
Still feeling a little heavier than normal whilst out running and just not feeling 100% and hr higher than probably should be for an easy flat run at the beach with only a moderate breeze.
Tuesday Apr 23, 2019 #
6 AM
Running 1:00:48 [5] 8.28 mi (7:21 / mi)
ahr:159 max:184
Tough session this morning and just generally felt sluggish and tired. Conditions were good as it was cool with no breeze. Ran down to beach and out to AECC and used the Parkway for Hill Reps.
Splits were:
Wu: 7:51/mile and 7:35/mile
1 mile @ 6:35/mile - tried to increase the pace but chest congested and going as fast as I could.
6 x 60s Hill Reps: 6:33/mile, 6:25/mile, 6:24/mile, 6:29/mile, 6:32/mile and 6:02/mile - generally eased up a bit throughout the session
1 mile @ 5:52/mile - happy to hit the 10k pace here and comfortable enough
CD: 7:26/mile and 7:25/mile
Splits were:
Wu: 7:51/mile and 7:35/mile
1 mile @ 6:35/mile - tried to increase the pace but chest congested and going as fast as I could.
6 x 60s Hill Reps: 6:33/mile, 6:25/mile, 6:24/mile, 6:29/mile, 6:32/mile and 6:02/mile - generally eased up a bit throughout the session
1 mile @ 5:52/mile - happy to hit the 10k pace here and comfortable enough
CD: 7:26/mile and 7:25/mile
Saturday Apr 20, 2019 #
8 AM
Running 1:12:43 [5] 10.06 mi (7:14 / mi)
ahr:165 max:187
Tough shift this morning session was wu, 3 miles tempo @ HMP, 3 min rec, 4x800m 1 min rec and cd. Was at home so was very hilly and undulating. Didn’t quite manage to hit the HMP in the tempo or the 10k pace for the 800m but went by effort rather than pace and felt the session still went well. Was pretty warm too and have a nice burnt face!
Splits were as follows:
WU: 7:28/mile and 7:41/mile
Tempo 3: 7:02, 6:27 and 6:34 with 3 min recovery @ 8:08/mile
Rep 1: 2m59s @ 6:00/mile, rec @ 8:51/mile
Rep 2: 3m33s @ 7:08/mile, rec @ 8:44/mile
Rep 3: 3m6s @ 6:14/mile, rec @ 8:02/mile
Rep 4: 3m2s @ 6:06/mile, rec @ 8:05/mile
CD: 8:06/mile and 7:57/mile
Splits were as follows:
WU: 7:28/mile and 7:41/mile
Tempo 3: 7:02, 6:27 and 6:34 with 3 min recovery @ 8:08/mile
Rep 1: 2m59s @ 6:00/mile, rec @ 8:51/mile
Rep 2: 3m33s @ 7:08/mile, rec @ 8:44/mile
Rep 3: 3m6s @ 6:14/mile, rec @ 8:02/mile
Rep 4: 3m2s @ 6:06/mile, rec @ 8:05/mile
CD: 8:06/mile and 7:57/mile
Friday Apr 19, 2019 #
9 AM
Running 46:21 [3] 7.01 mi (6:37 / mi)
ahr:138 max:157
Day off today for good Friday so managed to get out at a more civilised hour
Thursday Apr 18, 2019 #
6 AM
Running 1:03:05 [3] 8.27 mi (7:38 / mi)
ahr:152 max:171
Good run this morning and happy with how it went tried to keep splits easy and steady and largely managed. Another nice morning.
Wednesday Apr 17, 2019 #
5 AM
Running hills 1:14:21 [5] 10.03 mi (7:25 / mi)
ahr:151 max:194
Session was WU, 6 x 3 min hill sprints with CD. Good session, maybe still slightly tired but felt comfortable enough doing the full 6 reps. Very still which made session slightly easier. Used Balgownie road for the session as mainly hilly for 3 mins although a little section of flat in the middle (possibly a gentle incline).
Splits were as follows:
WU: 7:50/mile and 7:38/mile
Rep 1: 0.4 mile @ 6:26/mile, recovery 3m45s @ 7:44/mile
Rep 2: 0.4 mile @ 6:17/mile, recovery 3m52s @ 7:52/mile
Rep 3: 0.4 mile @ 6:27/mile, recovery 3m59s @ 8:11/mile
Rep 4: 0.4 mile @ 6:20/mile, recovery 4m2s @ 8:12/mile
Rep 5: 0.4 mile @ 6:27/mile, recovery 4m5s @ 8:20/mile
Rep 6: 0.4 mile @ 6:25/mile, recovery 3m52s @ 7:56/mile
CD: 7:31/mile and 7:27/mile
Splits were as follows:
WU: 7:50/mile and 7:38/mile
Rep 1: 0.4 mile @ 6:26/mile, recovery 3m45s @ 7:44/mile
Rep 2: 0.4 mile @ 6:17/mile, recovery 3m52s @ 7:52/mile
Rep 3: 0.4 mile @ 6:27/mile, recovery 3m59s @ 8:11/mile
Rep 4: 0.4 mile @ 6:20/mile, recovery 4m2s @ 8:12/mile
Rep 5: 0.4 mile @ 6:27/mile, recovery 4m5s @ 8:20/mile
Rep 6: 0.4 mile @ 6:25/mile, recovery 3m52s @ 7:56/mile
CD: 7:31/mile and 7:27/mile
Tuesday Apr 16, 2019 #
6 AM
Running 46:39 [2] 6.0 mi (7:47 / mi)
ahr:169 max:200
Easy run this morning and still a little tired from Sunday’s race. Weather was calm this morning which made it pleasant.
7 AM
Running 4:58 [3] 0.6 mi (8:16 / mi)
6 x 100m strides. Felt good just a little rusty. 20s, 20s, 20s, 21s, 21s and 20s.
Sunday Apr 14, 2019 #
12 PM
Running warm up/down 11:53 [2] 1.5 mi (7:55 / mi)
ahr:139 max:150
Nice steady warm up to loosen off before 10k race. Very blustery but at least it was pretty mild. Lower back a little stiff but seemed to ease off ok and a little friction in my chest but also seemed to ease off. Followed the gently jog with some strides in the track before starting.
Running race 37:04 [5] 6.26 mi (5:55 / mi)
ahr:149 max:164
Round the Houses 10k (including east district championships). 7 th female and won the team prize along with Ginie and Nicola.
Reasonably happy with how the race went. Started off well and although a little fast compared to my later splits it was the pac I was hoping to sustain as thought I was in better shape than it turned out/wind possibly took more out of me than I’d like to admit. First 2 miles felt comfortable and had wind behind us for most of that and was sitting in 4th position at this point (3rd in eat district race) and then between 2 and 3 mile point I was overtaken and tried to keep up but at about the 4 mile mark she made a decisive break away. Tried to keep it going but could feel the pace falling off and finding it difficult into the wind. At around the 7.5 point I was then overtaken by another 2 females and they built up a bit of a lead going into the wind, which I was able to pull back slightly once out of the head wind but was unfortunately never able to full recover.
Overall reasonably happy with my performance but I know it could’ve and probably should’ve been slightly better and slightly annoyed that I let a few people past in the last few k.
Reasonably happy with how the race went. Started off well and although a little fast compared to my later splits it was the pac I was hoping to sustain as thought I was in better shape than it turned out/wind possibly took more out of me than I’d like to admit. First 2 miles felt comfortable and had wind behind us for most of that and was sitting in 4th position at this point (3rd in eat district race) and then between 2 and 3 mile point I was overtaken and tried to keep up but at about the 4 mile mark she made a decisive break away. Tried to keep it going but could feel the pace falling off and finding it difficult into the wind. At around the 7.5 point I was then overtaken by another 2 females and they built up a bit of a lead going into the wind, which I was able to pull back slightly once out of the head wind but was unfortunately never able to full recover.
Overall reasonably happy with my performance but I know it could’ve and probably should’ve been slightly better and slightly annoyed that I let a few people past in the last few k.
1 PM
Running warm up/down 12:32 [2] 1.39 mi (9:01 / mi)
ahr:141 max:150
Nice and easy cool down, feet a little tender with blisters in my toes.
Saturday Apr 13, 2019 #
9 AM
Running 30:37 [2] 4.0 mi (7:39 / mi)
ahr:136 max:161
Pretty blustery out there this morning. Went for a nice slow run down to the beach and around Footdee. Was struggling to keep pace easy. Splits were as follows: 7:44, 7:48, 7:26 and 7:36.
Did 6 x 100m sprints with 30 s recovery after to sharpen up for tomorrow.
Did 6 x 100m sprints with 30 s recovery after to sharpen up for tomorrow.
Friday Apr 12, 2019 #
6 AM
Running 39:52 [2] 5.17 mi (7:43 / mi)
ahr:148 max:168
Nice and easy run down at the beach this morning and as per usual my HR is disproportionately high on a Friday but feel fine when running. Nice and and easy for build up to race on Sunday.
Splits were: 7:51, 7:48, 7:33, 7:36 and 7:44.
Splits were: 7:51, 7:48, 7:33, 7:36 and 7:44.
Thursday Apr 11, 2019 #
5 AM
Running intervals 54:12 [5] 7.61 km (7:07 / km)
ahr:143 max:176
Good session this morning. Earlier than I would’ve liked to have done it due to work commitments and heading into the office early but got the session done and don’t think it affected it too much although may have a slight impact on overall energy.
Session was 5 x 2 mins @ 10k pace with 1 min recovery and then 5 x 1 min @ 5k pace with 1 min recovery. Went out to AECC to do the session as it has the benefit of a small hill (both up and down) so it is not completely flat.
Splits were:
WU: 7:46 and 7:31
Rep 1: 6:07/mile and rec 8:41/mile
Rep 2: 5:49/mile and rec 8:37/mile
Rep 3: 5:29/mile and rec 8:28/mile
Rep 4: 6:11/mile and rec 8:08/mile
Rep 5: 5:36/mile and rec 8:56/mile
Rep 6: 5:48/mile and rec 9:15/mile
Rep 7: 5:51/mile and rec 8:28/mile
Rep 8: 5:24/mile and rec 8:08/mile
Rep 9: 5:33/mile and rec 8:20/mile
Rep 10: 5:27/mile and rec 7:33/mile
CD: 7:35 and 0.8 miles @ 7:39/mile
Session was 5 x 2 mins @ 10k pace with 1 min recovery and then 5 x 1 min @ 5k pace with 1 min recovery. Went out to AECC to do the session as it has the benefit of a small hill (both up and down) so it is not completely flat.
Splits were:
WU: 7:46 and 7:31
Rep 1: 6:07/mile and rec 8:41/mile
Rep 2: 5:49/mile and rec 8:37/mile
Rep 3: 5:29/mile and rec 8:28/mile
Rep 4: 6:11/mile and rec 8:08/mile
Rep 5: 5:36/mile and rec 8:56/mile
Rep 6: 5:48/mile and rec 9:15/mile
Rep 7: 5:51/mile and rec 8:28/mile
Rep 8: 5:24/mile and rec 8:08/mile
Rep 9: 5:33/mile and rec 8:20/mile
Rep 10: 5:27/mile and rec 7:33/mile
CD: 7:35 and 0.8 miles @ 7:39/mile
Wednesday Apr 10, 2019 #
6 AM
Running 46:15 [1] 6.01 mi (7:42 / mi)
ahr:126 max:146
Easy run this morning. Still quite cold today but no wind. Happy with this mornings run and felt comfortable and just tried to keep it to an easy pace.
Splits were: 7:55, 7:37, 7:41, 7:41, 7:42 and 7:33.
Splits were: 7:55, 7:37, 7:41, 7:41, 7:42 and 7:33.
7 AM
Running (Hill Sprints) 9:14 [3] 1.01 mi (9:09 / mi)
ahr:122 max:130
6 x 15s broadbill Hill Reps.
Tuesday Apr 9, 2019 #
6 AM
Running (Steady Run) 47:57 [3] 7.13 mi (6:43 / mi)
ahr:146 max:173
Nice steady run down at the beach. Very frosty this morning but completely still which was nice for a change. Overall felt comfortable at the speed I was going at and was able to settle into the pace quite comfortably.
Splits were as follows: 6:47, 6:46, 6:35, 6:36, 6:44, 6:45 and 6:43.
Splits were as follows: 6:47, 6:46, 6:35, 6:36, 6:44, 6:45 and 6:43.
Sunday Apr 7, 2019 #
8 AM
Running long 1:31:04 [3] 12.21 mi (7:28 / mi)
ahr:144 max:177
Long run today at home. Undulating course and quite a bitterly cold wind when running into it. Overall happy with the run and just went by feel rather than trying to hit any particular pace.
Splits were: 7:30, 7:35, 7:52, 7:22, 7:17, 7:17, 7:14, 7:19, 7:46, 6:57, 7:41 and 7:45.
Splits were: 7:30, 7:35, 7:52, 7:22, 7:17, 7:17, 7:14, 7:19, 7:46, 6:57, 7:41 and 7:45.
Saturday Apr 6, 2019 #
9 AM
Running 1:10:29 [5] 10.01 mi (7:02 / mi)
ahr:129 max:152
Good session this morning. Slightly chilly with a bit of a breeze but reasonable. Did the session out at the AECC which was WU, 1 mile 2 min rec, 2 x 800m 2 min rec, 4 x 400m (1 min rec), 4 x 200m (1 min rec) and CD.felt pretty good and managed to speed up through session as intended.
WU: 8:06 and 7:35
Rep 1: 6:10 rec @ 8:02/mile
Rep 2: 2.58 @ 5:58/mile rec @ 8:14/mile
Rep 3: 2.56 @ 5:54/mile rec @ 8:09/mile
Rep 4: 1.23 @ 5:34/mile rec @ 7:53/mile
Rep 5: 1.25 @ 5:42/mile rec @ 8:3e/mile
Rep 6: 1.27 @ 5:50/mile rec @ 8:08/mile
Rep 7: 1.23 @ 5:34/mile rec @ 8:20/mile
Rep 8: 41s @ 5:30/mile rec @ 8:31/mile
Rep 9: 40s @ 5:22/mile rec @ 8:20/mile
Rep 10: 38s @ 5:06/mile rec @ 7:46/mile
Rep 11: 41s @ 5:30/mile rec @ 7:32/mile
CD: 7:25, 7:11 and 5.46 @ 7:08/mile (0.8 miles)
WU: 8:06 and 7:35
Rep 1: 6:10 rec @ 8:02/mile
Rep 2: 2.58 @ 5:58/mile rec @ 8:14/mile
Rep 3: 2.56 @ 5:54/mile rec @ 8:09/mile
Rep 4: 1.23 @ 5:34/mile rec @ 7:53/mile
Rep 5: 1.25 @ 5:42/mile rec @ 8:3e/mile
Rep 6: 1.27 @ 5:50/mile rec @ 8:08/mile
Rep 7: 1.23 @ 5:34/mile rec @ 8:20/mile
Rep 8: 41s @ 5:30/mile rec @ 8:31/mile
Rep 9: 40s @ 5:22/mile rec @ 8:20/mile
Rep 10: 38s @ 5:06/mile rec @ 7:46/mile
Rep 11: 41s @ 5:30/mile rec @ 7:32/mile
CD: 7:25, 7:11 and 5.46 @ 7:08/mile (0.8 miles)
Friday Apr 5, 2019 #
6 AM
Running 55:11 [3] 7.19 mi (7:41 / mi)
ahr:176 max:188
East run out and back to B & Q. Felt better than last night (despite what my hr says). Just tried to keep pace easy and steady. Splits were as follows: 7:41, 7:48, 7:45, 7:40, 7:37, 7:30 and 7:40. Followed the east 7 by 6 x 15s hill sprints at Broadhill and felt reasonable although legs feeling it a little more than normal.
Thursday Apr 4, 2019 #
7 PM
Running 47:26 [3] 6.08 mi (7:48 / mi)
ahr:147 max:176
Easy run this evening. Switched to an evening run as pouring in the morning so at least it was dry tonight. Found tonight’s run a struggle, not sure if just not used to running in the evening anymore. Splits were: 7:55, 7:40, 6:06, 7:44, 7:36 and 7:45.
Wednesday Apr 3, 2019 #
6 AM
Running intervals 1:12:50 [4] 10.0 mi (7:17 / mi)
ahr:145 max:193
Horrible weather this morning, gale force winds and driving rain and freezing. 2 mile warm up out to the barracks and then 5 x 5 min @ HMP with 3 easy and then 2 mile cd. Felt ok but struggled to hit the pace this morning as legs not fully back from the weekend and was a real struggle going into the wind and rain.
WU: 7:36 and 7:36
Rep 1: 6:40/mile and 8:18/mile
Rep 2: 6:28/mile and 8:03/mile
Rep 3: 6:25/mile and 8:11/mile
Rep 4: 6:17/mile and 8:43/mile
Rep 5: 6:17/mile and 8:14/mile
CD: 7:32, 7:28 and 2:36@7:44/mile
Good to see the reps gradually getting quicker and was getting there
WU: 7:36 and 7:36
Rep 1: 6:40/mile and 8:18/mile
Rep 2: 6:28/mile and 8:03/mile
Rep 3: 6:25/mile and 8:11/mile
Rep 4: 6:17/mile and 8:43/mile
Rep 5: 6:17/mile and 8:14/mile
CD: 7:32, 7:28 and 2:36@7:44/mile
Good to see the reps gradually getting quicker and was getting there
Tuesday Apr 2, 2019 #
6 AM
Running 45:59 [3] 6.0 mi (7:40 / mi)
ahr:127 max:154
Easy recovery run that was slightly faster than it should’ve been having slept in. Horrible wet and windy morning but got the easy run done. Splits were: 7:45, 8:05, 7:40, 7:28, 7:22 and 7:35. Did 6 x 100m strides after: 21, 21, 20, 20, 20 and 20.