Training Log Archive: Cbruce22In the 30 days ending Jun 30, 2019:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||
Sunday Jun 30, 2019 #
8 AM
Running long 2:03:51 [4] 17.04 mi (7:16 / mi)
ahr:161 max:194
Really good long run today. Weather was really sunny and quite hot on way up to Turriff and then it clouded over but was still warm on way back. There was quite a strong swirling wind.
Did an out and back long run on an undulating road. Tried to keep all splits under 7:30 min miling and there were just a few that weren't and they had large hills.
Happy with form and pace felt comfortable enough.
Splits were: 7:17, 7:23, 7:30, 6:59, 7:03, 7:04, 7:01, 7:24, 6:59, 7:16, 7:07, 7:10, 7:12, 7:38, 7:04, 7:59 and 7:21.
Did an out and back long run on an undulating road. Tried to keep all splits under 7:30 min miling and there were just a few that weren't and they had large hills.
Happy with form and pace felt comfortable enough.
Splits were: 7:17, 7:23, 7:30, 6:59, 7:03, 7:04, 7:01, 7:24, 6:59, 7:16, 7:07, 7:10, 7:12, 7:38, 7:04, 7:59 and 7:21.
Saturday Jun 29, 2019 #
8 AM
Running (Trail run) 38:30 [2] 5.02 mi (7:40 / mi)
ahr:151 max:189
Nice easy run 8n the blazing sun up at Hazlehead Forrest this morning. It’s days like this I love running with the sun beaming down and just taking it easy could have carried on for a while out there today. First mile was a bit rough and feeling a little stiff but soon eased off and all was good.
Splits: 8:06, 7:37, 7:25, 7:30 and 7:40.
Splits: 8:06, 7:37, 7:25, 7:30 and 7:40.
Friday Jun 28, 2019 #
5 AM
Running (Progressive) 1:16:16 [4] 11.07 mi (6:53 / mi)
ahr:161 max:181
Nice progressive run this morning that was only marginally spoiled by an upset stomach and some pesky wind down at the beach. Managed to just about progress each mile apart from mile 6 which was hampered by an upset stomach and mile 10 which was hampered by a strong headwind for the second half of the mile. Session was 10 progressive starting off easy and then 1 easy.
Splits were: 7:25, 7:13, 6:58, 6:51, 6:44, 6:57, 6:35, 6:35, 6:19, 6:29 and 7:30.
Splits were: 7:25, 7:13, 6:58, 6:51, 6:44, 6:57, 6:35, 6:35, 6:19, 6:29 and 7:30.
Thursday Jun 27, 2019 #
6 AM
Running 39:19 [2] 5.19 mi (7:35 / mi)
ahr:148 max:158
Nice easy run this morning down at the beach. Just a consistent easy run and glad that easy pace is back to feeling really eas6 and having the pull back from going fasTer.
Splits: 7:41, 7:35, 7:35, 7:32 and 7:27.
Splits: 7:41, 7:35, 7:35, 7:32 and 7:27.
Wednesday Jun 26, 2019 #
6 AM
Running 10:55 [4] 9.0 mi (1:13 / mi)
ahr:160 max:185
Good run this morning with a nice bit of speed work included in the middle. Weather was a bit mixed with it being overcast and sunny at times and windy. Session was 4 easy, 8x200m with 45s recovery and then 3 easy. Went out to B&Q and back so relatively flat route. Happy with the pace for the 200s and reasonably consistent splits.
Splits were: 7:26, 7:27, 7:32 and 7:27. 200’s: (1) 46s @ 6:10/mile rec @ 8:02/mile, (2) 44s @ 5:04/mile rec @ 8:02/mile, (3) 42s @ 5:38/mile rec @ 7:41/mile, (4) 45s @ 6:02/mile rec @ 7:49/mile, (5) 43s @ 5:46/mile rec @ 8:02/mile, (6) 42s @ 5:38/mile rec @ 7:15/mile, (7) 42s @ 5:38/mile rec @ 7:22/mile, and (8) 44s @ 5:54/mile rec @ 7:45/mile.
7:19/mile, 7:30/mile and 7:28/mile.
Also saw the PT tonight and went well and looking forward to adding that element into my training to help improve my stability.
Splits were: 7:26, 7:27, 7:32 and 7:27. 200’s: (1) 46s @ 6:10/mile rec @ 8:02/mile, (2) 44s @ 5:04/mile rec @ 8:02/mile, (3) 42s @ 5:38/mile rec @ 7:41/mile, (4) 45s @ 6:02/mile rec @ 7:49/mile, (5) 43s @ 5:46/mile rec @ 8:02/mile, (6) 42s @ 5:38/mile rec @ 7:15/mile, (7) 42s @ 5:38/mile rec @ 7:22/mile, and (8) 44s @ 5:54/mile rec @ 7:45/mile.
7:19/mile, 7:30/mile and 7:28/mile.
Also saw the PT tonight and went well and looking forward to adding that element into my training to help improve my stability.
Tuesday Jun 25, 2019 #
6 AM
Running 47:18 [3] 6.02 mi (7:51 / mi)
ahr:149 max:171
Nice easy run this morning. Weather was a bit overcast and windy. Undulating loop (St Machar drive loop). Happy with the effect of doing a few simple exercises before going out are helping my Achilles. Breathing not 100% this morning but putting it down to being colder and windier than it has been recently.
Splits: 7:58, 8:09, 7:49, 7:48, 7:48 and 7:37.
Splits: 7:58, 8:09, 7:49, 7:48, 7:48 and 7:37.
Sunday Jun 23, 2019 #
9 AM
Running long 2:07:35 [4] 16.8 mi (7:36 / mi)
ahr:159 max:189
Good long run this morning with 5 loops around Haddo. Was nice and sunny with little or no wind. Felt good apart from stomach cramps on third loop which resulted in a brief pit stop before starting the fourth loop. Tired a little in the last loop but otherwise happy with how it went for a long fasted Run. Generally pretty consistent pace, apart from going up hills began to get slower as the run went on which affected the splits slightly.
Splits were: 7:25, 7:37, 7:11, 7:22, 7:19, 7:48, 7:32, 7:39, 8:00, 7:35, 7:35, 8:05, 7:15, 7:31, 7:33, 8:02 and 6min 9s @ 7:40.
Splits were: 7:25, 7:37, 7:11, 7:22, 7:19, 7:48, 7:32, 7:39, 8:00, 7:35, 7:35, 8:05, 7:15, 7:31, 7:33, 8:02 and 6min 9s @ 7:40.
Saturday Jun 22, 2019 #
8 AM
Running 47:28 [3] 6.0 mi (7:55 / mi)
ahr:151 max:186
Another easy run this morning in glorious sunshine for a change. Ran the first mile on the sand and then the next mile on trail through Seaton park. Pleasant run but stomach cramps ruined it from 2.5 mile on.
Splits were: 7:55, 7:55, 8:03, 7:41, 7:51 and 7:48.
Strides: 22s, 20s, 21s, 20s, 21s and 18s.
Splits were: 7:55, 7:55, 8:03, 7:41, 7:51 and 7:48.
Strides: 22s, 20s, 21s, 20s, 21s and 18s.
Friday Jun 21, 2019 #
6 AM
Running 32:12 [2] 4.17 mi (7:43 / mi)
ahr:152 max:176
Felt a little tough this morning after last night’s steady run and Achilles just feeling a little tight. Otherwise felt good and just tried to keep my pace easy.
Splits: 7:51, 7:35, 7:39 and 7:42.
Splits: 7:51, 7:35, 7:39 and 7:42.
Thursday Jun 20, 2019 #
6 PM
Running (Steady) 1:08:00 [4] 10.03 mi (6:47 / mi)
ahr:172 max:199
Steady run down at the railway line tonight starting and finishing in Duthie Park. Pretty happy with how the run went and happy that I managed to power through mile 6 and 7 when I was beginning to feel things a little tougher with a sore stomach even though I still felt as though I was going comfortably hard and keeping a steady pace/stride. Happy with how my steady runs are progressing but possibly need to start easing off on my easy pace on easy days again as was probably feeling a little more fatigued than I should have been tonight.
Splits were: 6:39, 6:37, 6:41, 6:36, 6:40, 6:44, 6:48, 6:37, 6:37 and 7:14 (9 steady and 1 easy per plan).
Weather was warm and slightly overcast with a little rain at points.
Splits were: 6:39, 6:37, 6:41, 6:36, 6:40, 6:44, 6:48, 6:37, 6:37 and 7:14 (9 steady and 1 easy per plan).
Weather was warm and slightly overcast with a little rain at points.
Wednesday Jun 19, 2019 #
6 PM
Running 39:15 [2] 5.23 mi (7:30 / mi)
ahr:148 max:177
Easy run home from work again tonight and just ran down to Duthie Park and then along the River Dee and back along the beach home. Was quite warm but once again a strong headwind. Felt good although first mile always seems a little stiff and laboured in the evening.
Splits were: 7:51, 7:20, 7:25, 7:22 and 7:15.
Splits were: 7:51, 7:20, 7:25, 7:22 and 7:15.
Tuesday Jun 18, 2019 #
6 PM
Running 1:01:19 [2] 8.29 mi (7:24 / mi)
ahr:153 max:173
Easy run tonight and decided to run home from work to save on time and walking the 30 mins home. Weather was quite hot although there was a pretty strong headwind for most of it. Course I chose was pretty undulating and also involved partially running on a trail alongside the river Don. Legs still a little stiff for the first couple of miles and then I eased into it.
Splits were: 7:30, 7:21, 7:23, 7:16, 7:27, 7:48 and 7:26.
Achilles feeling a little achy but bearable.
Splits were: 7:30, 7:21, 7:23, 7:16, 7:27, 7:48 and 7:26.
Achilles feeling a little achy but bearable.
Sunday Jun 16, 2019 #
9 AM
Running long (Long Trail Run) 1:37:59 [4] 13.7 mi (7:09 / mi)
ahr:171 max:196
Had a really nice long Sunday run through Hazelhead and Counteswells. Had never been through most of the route so it was great to have some company for the run. Managed to keep up with the boys for most of the run although they were pulling away at points. However I was glad as it pushed me out of my comfort zone on a long easy run and it also gave me an idea as to where my fitness is currently at. Was quite warm and in the parts out of the woodland and partially exposed there was a bit of a breeze.
Overall really enjoyable run and need to try and get out on more sociable off road runs
Overall really enjoyable run and need to try and get out on more sociable off road runs
Saturday Jun 15, 2019 #
8 AM
Running (Trail Run) 43:03 [3] 5.73 mi (7:31 / mi)
ahr:156 max:182
Nice trail run up at Hazelhead this morning. It was very thick fog which made it a little wet, didn’t really notice any wind in the trees. Happy with how it went and just tried to take it easy without looking at my watch.
Splits were: 7:53, 7:44, 7:02, 7:32 and 7:01.
Reps/strides were: 19s, 19s, 19s, 19s, 20s and 20s.
Splits were: 7:53, 7:44, 7:02, 7:32 and 7:01.
Reps/strides were: 19s, 19s, 19s, 19s, 20s and 20s.
Friday Jun 14, 2019 #
6 AM
Running (Steady Run) 54:57 [4] 8.02 mi (6:51 / mi)
ahr:171 max:203
Steady Run this morning for 7 miles and then 1 easy to finish it off. Was dry this morning with a strong southerly wind coming along the prom making it difficult heading in one direction. Felt comfortable throughout and when wind is not coming in my face comfortable pace that I get into my best rhythm seems to be around 6:40/mile.
Splits were: 6:48, 6:47, 6:37, 6:36, 6:58, 6:57, 6:45 and 7:15.
Splits were: 6:48, 6:47, 6:37, 6:36, 6:58, 6:57, 6:45 and 7:15.
Thursday Jun 13, 2019 #
6 AM
Running 31:11 [3] 4.03 mi (7:44 / mi)
ahr:150 max:186
Easy run this morning. Pretty overcast and a little bit of wind and rain. Run down at the beach. Was a little tired having done a run last night but out tonight with work and then running club meal.
Splits as follows: 7:56, 7:52, 7:30 and 7:32.
Splits as follows: 7:56, 7:52, 7:30 and 7:32.
Wednesday Jun 12, 2019 #
6 PM
Running 43:03 [3] 6.0 mi (7:11 / mi)
ahr:153 max:172
Easy run tonight down at the Deeside railway line starting in Duthie Park. Weather was miserable with heavy rain and a strong breeze. Covered my watch tonight during the session to see what an easy pace felt like without looking at my watch. There was a possibility that it was also a little faster as I wanted in and out of the rain!
Splits were as follows: 7:39, 7:10, 7:09, 7:10 and 7:06.
Did 30s on and then 30s jog working on my form and trying to primarily work on my arm movement again. Splits (1) 6:01/mile and 7:06/mile, (2) 5:40/mile and 7:51/mile, (3) 5:44/mile and 6:59/mile, (4) 6:03/mile and 7m32/mile, (5) 5:56/mile and 7:15/mile and (6) 5:48/mile and 7:02/mile.
Splits were as follows: 7:39, 7:10, 7:09, 7:10 and 7:06.
Did 30s on and then 30s jog working on my form and trying to primarily work on my arm movement again. Splits (1) 6:01/mile and 7:06/mile, (2) 5:40/mile and 7:51/mile, (3) 5:44/mile and 6:59/mile, (4) 6:03/mile and 7m32/mile, (5) 5:56/mile and 7:15/mile and (6) 5:48/mile and 7:02/mile.
Tuesday Jun 11, 2019 #
6 AM
Running 43:40 [2] 6.01 mi (7:16 / mi)
ahr:155 max:184
Nice sunny morning today, little breezy with a crisp morning air. Went on my Bridge of Don 6 mile loop which has a steep incline going between miles 2 and 3 and then gradual descent between miles 3 and 4.
Felt good this morning and probably best I have done in a little while. Felt as though I had energy again. Tried not to look at my watch too much and just went with how I felt which resulted in a slightly quicker run than I should’ve been doing on an easy day.
Splits were as follows: 7:35, 7:23, 7:41, 6:53, 7:08 and 7:00.
Strides - tried to concentrate on my form and using my arms in the strides today. Strong headwind in one direction for the strides. Splits: 20, 19, 20, 21, 22 & 19.
Felt good this morning and probably best I have done in a little while. Felt as though I had energy again. Tried not to look at my watch too much and just went with how I felt which resulted in a slightly quicker run than I should’ve been doing on an easy day.
Splits were as follows: 7:35, 7:23, 7:41, 6:53, 7:08 and 7:00.
Strides - tried to concentrate on my form and using my arms in the strides today. Strong headwind in one direction for the strides. Splits: 20, 19, 20, 21, 22 & 19.
Sunday Jun 9, 2019 #
9 AM
Running long 1:16:59 [3] 10.13 mi (7:36 / mi)
ahr:159 max:189
Nice undulating off road run at Haddo today with Nicola. Was slightly overcast with no breeze and around 11 degrees c so perfect running conditions. Just kept it at an easy conversational pace the whole way. Felt comfortable until the last mile when I began to fatigue a little.
Splits were: 7:40, 7:44, 7:25, 7:19, 7:26, 7:52, 7:31, 7:25, 7:58 and 7:35.
Splits were: 7:40, 7:44, 7:25, 7:19, 7:26, 7:52, 7:31, 7:25, 7:58 and 7:35.
Saturday Jun 8, 2019 #
10 AM
Running 42:57 [4] 6.19 mi (6:56 / mi)
ahr:181 max:205
Good steady run this morning that I managed to pace reasonably well. Went down to beech but was pretty winding heading north to the Bridge of Don end of the prom. Felt comfortable and within myself at the pace I was holding. Struggled a little on the last mile but was heading into the wind and it had picked up quite a bit by then.
Splits were: 6:59, 6:56, 6:44, 6:43, 6:52, and 7:05.
Splits were: 6:59, 6:56, 6:44, 6:43, 6:52, and 7:05.
Friday Jun 7, 2019 #
6 AM
Running 31:09 [2] 4.02 mi (7:45 / mi)
ahr:156 max:186
Easy run this morning. Achilles a little tight after last night’s steady run but loosened off as the run went on. Lovely morning with just a little breeze.
Splits: 7:53, 7:36, 7:40 and 7:44.
Splits: 7:53, 7:36, 7:40 and 7:44.
Thursday Jun 6, 2019 #
6 PM
Running (Steady Run) 33:11 [4] 4.98 mi (6:40 / mi)
ahr:145 max:154
Slightly better run tonight and not quite as congested today. Was meant to be a steady run of 7 minute miles however for some reason I really struggle to keep that pace and either have to go easy or harder than I’m meant to be going. Energy levels with my cold were slightly better today but there was still a bit of congestion in my chest and was finding my breathing more difficult tonight with the harder effort.
Weather was nice, it was very sunny, not too warm and a swirly wind. Started at Duthie Park and went out and back along the railway line.
Splits: 6:38, 6:47, 6:42, 6:31 and 6:31.
Weather was nice, it was very sunny, not too warm and a swirly wind. Started at Duthie Park and went out and back along the railway line.
Splits: 6:38, 6:47, 6:42, 6:31 and 6:31.
Wednesday Jun 5, 2019 #
6 AM
Running 44:47 [2] 5.66 mi (7:55 / mi)
ahr:147 max:163 (sick)
Still full of the cold and drizzle/rain probably didn’t help this morning along with the wind. Felt like a faster run than it was and the effort involved for the speed I was going was probably disproportionate. It did ease off a bit further into the run and just tried to keep it steady. Achilles was twinging a little when doing the strides but is ok as long as it is an easy pace.
Splits: 8:05, 8:17, 7:48, 7:35 and 7:40.
Strides, 22s, 20s, 20s, 20s, 21s and 19s.
Splits: 8:05, 8:17, 7:48, 7:35 and 7:40.
Strides, 22s, 20s, 20s, 20s, 21s and 19s.
Tuesday Jun 4, 2019 #
6 PM
Running (Trail Run) 51:32 [2] 6.0 mi (8:35 / mi)
ahr:139 max:146 (sick)
Easy run tonight with a friend at Hazelhead so it was very easy paced. Still full of the cold so effort felt more than it was. Also slightly longer than on plan but pace was around a minute per mile slower than normal.
Started iron today so hopefully energy levels will be on the up again soon.
Splits: 9:04, 8:39, 8:28, 8:33, 8:43 and 7:58.
Started iron today so hopefully energy levels will be on the up again soon.
Splits: 9:04, 8:39, 8:28, 8:33, 8:43 and 7:58.