Training Log Archive: Cbruce22In the 31 days ending Mar 31, 2019:
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| Fr | 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 Mar 31, 2019 #
9 AM
Running warm up/down 10:49 [1] 1.44 mi (7:31 / mi)
ahr:145 max:15
Nice easy warm up with Fiona prior to Scottish 10 mile championship. Fantastic conditions and just easing in. Did a couple of strides and exercises after gentle jog.
10 AM
Running race (Scottish 10 mile Champs ) 1:00:21 [5] 10.0 mi (6:02 / mi)
ahr:166 max:195
Race day - conditions perfect with very little wind and enough heat in the sun to remove the edge from the 3 degree temperature that it was. Tried to set off as steady as possible, it was my fastest mile but I was holding back the whole time and trying to ease into a pace/rhythm. I found it difficult to know how hard to go out as there were people in front of me who I have kept up with in the past but figured that I’d push hard but keep it controlled. Next few miles were good but struggled with my rhythm as there was someone running directly in front of me and not moving to the side. There was a steep hill going from mile 3 to 4 and overtook one of the girls going up the hill and was switching places with another lady who ended up overtaking me over the next few miles and ultimately finished in front of me stretching her lead in the last 2 miles. Pace fell off in mile 8 and that was probably where I lost my sub 60. Tried to pick it up over last two miles but damage had unfortunately been done. Splits were: 5:45, 5:52, 6:02, 6:10, 5:51, 6:07, 6:00, 6:23, 6:13 and 6:16.
Overall happy with my performance especially when looking back to Inverness 3 weeks ago. Really looking forward to Grangemouth 10k in 2 weeks as feel like the speed could be there over a shorter race just now
Overall happy with my performance especially when looking back to Inverness 3 weeks ago. Really looking forward to Grangemouth 10k in 2 weeks as feel like the speed could be there over a shorter race just now
11 AM
Running warm up/down 28:23 [4] 3.76 mi (7:33 / mi)
ahr:159 max:179
Cool down/extra miles with Fiona. Longer cool down than I’m in the way of doing and was struggling to hold on in the last mile or two. Nice just having company for an easy jog and chatting away.
Saturday Mar 30, 2019 #
9 AM
Running 32:28 [2] 4.18 mi (7:46 / mi)
ahr:145 max:158
Feeling good this morning and it was a lovely sunny morning, possibly a little windy and cold but nice. Just went down to the beach for a very easy shake out before tomorrow. Splits were: 7:49, 7:44, 7:41vand 7:45. After easy 4 did 6 x 100m strides (22, 19, 19, 18, 19, and 20).
Friday Mar 29, 2019 #
6 AM
Running 48:48 [1] 6.24 mi (7:49 / mi)
ahr:128 max:167
Easy run down at the beach this morning. Felt quite good and just holding the pace back for better recovery. Splits were: 7:45, 7:51, 7:44, 7:48, 7:52, and 7:48.
Thursday Mar 28, 2019 #
6 AM
Running intervals (Interval/wave run) 51:10 [4] 7.22 mi (7:05 / mi)
ahr:131 max:139
Good session this morning before Sunday. Was chilly with a light breeze at the beach this morning. 2 mile warm up, followed by 3 x 800m @ 10k pace, 5 x 300m @ 5k pace and then just over a 1 mile cd (cut the cool down a mile short as conscious not to do too much before Sunday and was also tight for time). Was really happy with how the speed felt possibly went a little too fast on the 5k paced reps. Splits as follows:
WU: 7:51 and 7:23
Rep 1: 2:52 @ 5:46/mile recovery @ 7:48/mile
Rep 2: 2:53 @ 5:48/mile recovery @ 8:21/mile
Rep 3: 2:49 @ 5:40/mile recovery @ 7:59/mile
Rep 4: 1:03 @ 5:38/mile recovery @ 7:58/mile
Rep 5: 1:03 @ 5:38/mile recovery @ 8:28/mile
Rep 6: 1:01 @ 5:27/mile recovery @ 8:15/mile
Rep 7: 1:02 @ 5:33/mile recovery @ 8:24/mile
Rep 8: 1:00 @ 5:22/mile recovery @ 7:33/mile
CD: 7:32/mile and 0.3 miles @ 8:15/mile
All recovery 90s
WU: 7:51 and 7:23
Rep 1: 2:52 @ 5:46/mile recovery @ 7:48/mile
Rep 2: 2:53 @ 5:48/mile recovery @ 8:21/mile
Rep 3: 2:49 @ 5:40/mile recovery @ 7:59/mile
Rep 4: 1:03 @ 5:38/mile recovery @ 7:58/mile
Rep 5: 1:03 @ 5:38/mile recovery @ 8:28/mile
Rep 6: 1:01 @ 5:27/mile recovery @ 8:15/mile
Rep 7: 1:02 @ 5:33/mile recovery @ 8:24/mile
Rep 8: 1:00 @ 5:22/mile recovery @ 7:33/mile
CD: 7:32/mile and 0.3 miles @ 8:15/mile
All recovery 90s
Wednesday Mar 27, 2019 #
6 AM
Running 47:16 [1] 6.05 mi (7:49 / mi)
ahr:127 max:156
Nice easy 6 miles and trying to keep it as close to 8 min miles as possible for maximum recovery. Went out to Bridge of Don and up hill to run down on the Parkway so good mix of flat, up, down and then flat again. Splits were as follows: 7:49, 7:49, 8:15, 7:35, 7:41 and 7:42.
Tuesday Mar 26, 2019 #
6 AM
Running 47:14 [3] 7.0 mi (6:45 / mi)
ahr:169 max:185
Good steady 7 mile run this morning. Was a little chilly and windy this morning but felt comfortable throughout. Went down to the beach for a nice flat run. Was trying to keep it at 7:00/mile but for some reason I can either go 6:45 or 7:15 but not in the middle. Anyway it was a pretty comfortable run with good effort. Splits were: 6:50, 6:43, 6:38, 6:42, 6:43, 6:44 and 6:48.
Did my 6 x 15s hill sprints at Broadhill after. Quite enjoying the short sharp hill sprints at the end of a session.
Did my 6 x 15s hill sprints at Broadhill after. Quite enjoying the short sharp hill sprints at the end of a session.
Sunday Mar 24, 2019 #
9 AM
Running long 1:36:24 [3] 13.04 mi (7:24 / mi)
ahr:151 max:200
Nice and relaxed long run today. A little breezy but ok since keeping the run at an easy pace. Was at home so went from home to Turriff and back along the riverside road which is pretty undulating with quite a few hills.
Splits as follows: 7:21, 7:32, 7:44, 7:14, 7:21, 7:19, 7:19, 7:20, 7:44, 7:21, 7:37 and 7:04.
Splits as follows: 7:21, 7:32, 7:44, 7:14, 7:21, 7:19, 7:19, 7:20, 7:44, 7:21, 7:37 and 7:04.
Saturday Mar 23, 2019 #
9 AM
Running warm up/down 14:24 [2] 1.89 mi (7:37 / mi)
ahr:136 max:157
Easy warm up with a few strides before park run.
Running tempo 18:41 [4] 3.12 mi (5:59 / mi)
ahr:150 max:185
Steady park run this morning. There was a strong crosswind so we had it one way or another on both upper and lower prom. Managed to settle into a reasonably steady pace. Tailed off a little bit in the middle but picked up again towards the end. Happy enough was maybe looking to go slightly quicker but held back a little knowing that I have a big race next weekend. Splits were: 5:45, 6:03, 6:09 and 0.1 @ 5:51/mile.
10 AM
Running warm up/down 16:37 [2] 2.16 mi (7:42 / mi)
ahr:158 max:179
Nice and easy cool down after park run just trying to keep it easy.
Friday Mar 22, 2019 #
6 AM
Running 40:23 [3] 5.17 mi (7:49 / mi)
ahr:149 max:173
Not my best Run this morning with my stomach cramping quite a bit throughout and having to stop a few times to let it settle. Otherwise managed to keep to the easy pace I was aiming for. Splits as follows: 7:46, 8:09, 7:51, 7:41 and 7:40. After the 5 miles did 6 x 15s hill sprints up Broadhill.
Thursday Mar 21, 2019 #
6 AM
Running 1:02:37 [2] 8.28 mi (7:34 / mi)
ahr:144 max:178
Tried to keep it easy and steady this morning and between 7:30 and 8:00 min miling. Felt ok just a little tired. Splits as follows: 7:44, 7:35, 7:41, 7:37, 7:31, 7:19, 7:26 and 7:23.
Wednesday Mar 20, 2019 #
6 AM
Running (Wave run) 1:09:17 [4] 10.0 mi (6:56 / mi)
ahr:165 max:189
Happy with today’s run and felt like I was heading back in right direction today. Session was 2 mile wu, 3 x 10min @ HMP 3 min easy recovery and then 2 mile cd. Slightly windy but dry and mild.
Was a little off of HMP for most of the 10 min periods however they were all under 6:30/mile and I struggled to even get close to that on Sunday. Generally legs and chest felt better today and looking forward to next session.
Splits as follows:
WU: 7:44 and 7:39
Rep 1: 6:09 and .3 mile @ 6:17/mile
Recovery: 7:32/mile
Rep 2: 6:12 and .5 mile @ 6:23/mile
Recovery: 7:36/mile
Rep 3: 6:12 and .5 mile @ 6:34/mile (actually happy with this effort as whole half mile was up steep incline going back up to dual carriage way from AECC and felt like working hard going up into the hill)
Recovery: 7:28/mile
CD: 7:16 and 7:11
Was a little off of HMP for most of the 10 min periods however they were all under 6:30/mile and I struggled to even get close to that on Sunday. Generally legs and chest felt better today and looking forward to next session.
Splits as follows:
WU: 7:44 and 7:39
Rep 1: 6:09 and .3 mile @ 6:17/mile
Recovery: 7:32/mile
Rep 2: 6:12 and .5 mile @ 6:23/mile
Recovery: 7:36/mile
Rep 3: 6:12 and .5 mile @ 6:34/mile (actually happy with this effort as whole half mile was up steep incline going back up to dual carriage way from AECC and felt like working hard going up into the hill)
Recovery: 7:28/mile
CD: 7:16 and 7:11
Tuesday Mar 19, 2019 #
6 AM
Running 46:45 [2] 6.0 mi (7:48 / mi)
ahr:131 max:160
Nice change of scenery this morning as was away with work in Glasgow. Weather was perfect no wind and mild. Ran along the Clyde bank (out and back to prevent getting lost). Felt good and was consciously trying to keep my pace between 7:45 and 8:00 min miling.
Did 6 x 100m strides with 30s recovery after: 22s, 23s, 23s, 21s, 23s and 20s.
Did 6 x 100m strides with 30s recovery after: 22s, 23s, 23s, 21s, 23s and 20s.
Sunday Mar 17, 2019 #
8 AM
Running long 1:55:51 [5] 16.0 mi (7:14 / mi)
ahr:168 max:210
Long run today and went from flat down to beach and then out along deeside railway line and back.mthankfully stayed dry but was very windy and a little chilly. Was meant to be doing 4neasy, 8 @ 6:30/mile for a tempo and then 4 easy. Felt ok doing the 4 easy but was working into wind, came to the tempo section and tried to get up to speed but just couldn’t. Legs and chest didn’t have it and in general body felt really tired. So tried to keep it at steady pace instead. Little disappointed that I didn’t get the tempo session in but just had to listen to my body.
Splits were as follows: 7:16, 7:17, 7:17, 7:14, 6:52, 7:06, 6:57, 6:48, 6:55, 7:01, 6:52, 7:05, 7:32, 8:05, 7:33 and 7:59.
Splits were as follows: 7:16, 7:17, 7:17, 7:14, 6:52, 7:06, 6:57, 6:48, 6:55, 7:01, 6:52, 7:05, 7:32, 8:05, 7:33 and 7:59.
Saturday Mar 16, 2019 #
7 AM
Running 58:30 [2] 8.0 mi (7:19 / mi)
ahr:143 max:17
Cold but dry and not too windy when I went out. Easy run out to B&Q, up Greenbrae and back to Broadhill. Felt good and kept it at a nice steady pace and gradually progressing to 7 min miling. Reps as follows: 7:36, 7:22, 7:25, 7:14, 7:32, 7:01, 7:08 and 7:06.
After easy 8 did 6 x 15s hill sprints up the steps at Broadhill with a walk back down to recover. Felt really good and explosive and comfortable.
After easy 8 did 6 x 15s hill sprints up the steps at Broadhill with a walk back down to recover. Felt really good and explosive and comfortable.
11 AM
Yoga 1:00 [3]
Good yoga session which seems to have helped loosen off my chest muscles.
Friday Mar 15, 2019 #
6 AM
Running 30:17 [2] 4.0 mi (7:34 / mi)
ahr:148 max:173
Easy run this morning. It was cold but sunny and not too windy. Easy Run at the beach and felt easy and comfortable (despite the high HR readings which I’m not really sure how they are that high). Reps were: 7:39, 7:36, 7:28 and 7:28.
Thursday Mar 14, 2019 #
6 AM
Running 50:31 [4] 7.21 mi (7:00 / mi)
ahr:137 max:189
Good session this morning of 2nmile wu, 12x1 min steady 1 min @10k pace and then 1.5 mile cd. Was a little cold and windy but otherwise good, went out to the AECC for the session.
Generally felt good and reached decent paces in the middle, would still like to work on getting faster for the steady reps. First few reps were a little off pace but they got there after my chest had fully warmed up and breathing cleared.
Reps:
WU: 7:40 and 7:35
1: 6:42 and 6:19
2: 7:16 and 5:45
3: 5:17 and 5:51
4: 7:13 and 5:32
5: 7:20 and 6:13
6: 7:45 and 5:53
7: 7:10 and 5:34
8: 7:31 and 5:58
9: 8:49 and 6:01
10: 8:17 and 5:30
11: 7:10 and 5:32
12: 7:09 and 5:43
CD: 7:13 and 4:01@7:35
Generally felt good and reached decent paces in the middle, would still like to work on getting faster for the steady reps. First few reps were a little off pace but they got there after my chest had fully warmed up and breathing cleared.
Reps:
WU: 7:40 and 7:35
1: 6:42 and 6:19
2: 7:16 and 5:45
3: 5:17 and 5:51
4: 7:13 and 5:32
5: 7:20 and 6:13
6: 7:45 and 5:53
7: 7:10 and 5:34
8: 7:31 and 5:58
9: 8:49 and 6:01
10: 8:17 and 5:30
11: 7:10 and 5:32
12: 7:09 and 5:43
CD: 7:13 and 4:01@7:35
Wednesday Mar 13, 2019 #
6 AM
Running 57:38 [3] 8.0 mi (7:12 / mi)
Horrendous weather outside with gale force winds and very heavy rain so ended up going on the treadmill instead as body feels a little rundown so not much point going out into the cold and rain. Easy run on the treadmill but possibly pushed it a little too hard at the end for my breathing and struggled a little.
Tuesday Mar 12, 2019 #
6 AM
Running 39:12 [2] 5.17 mi (7:35 / mi)
ahr:140 max:164
Easy run today down at the beach. Weather was ok, little cold and windy but not too bad. Legs still a little tired after Sunday and breathing still not 100%. Overall reasonable recovery run.
Sunday Mar 10, 2019 #
12 PM
Running warm up/down 11:33 [2] 1.54 mi (7:30 / mi)
ahr:147 max:167
Easy warm up with a bit of easy pace running and a few strides.
Running race 1:22:35 [5] 13.12 mi (6:18 / mi)
ahr:176 max:198
Race day: Inverness Half Marathin. Conditions were tough being very breezy, pretty cold at around 3 degrees and pretty wet for most of it too, but at least the sun did make a brief appearance at the start.
First mile felt pretty good and we had the wind at out back. Tried to settle into a pace and group but didn’t really manage that. Mile 2 turned going into the headwind and it started raining between mile 2 and 3. We then started climbing and the combination of the wind and rain plus climbing started playing up with my breathing. However was reasonably happy with my pacing and running up until around mile 7 as felt what I’d lost in time so far could be gained going downhill. However miles 7, 8 and 9 completely killed me working into the wind and constantly battling trying to find a breathing and running rhythm. Gained a bit on the downhills but the damage had been done and had nothing left for the last few miles. Overall quite a few positives to take away in that when I wasn’t working into the wind the pace of 6:00 felt reasonably comfortable and it can be used as a good hard training run for the Tom Scott race at the end of the month.
Splits were:5:42, 6:02, 6:16, 6:30, 6:17, 6:06, 6:04, 6:29, 6:45, 5:56, 6:19, 6:35, 6:47 and 45s @ 6:12/mile. Note:- don’t think I’ve ever had a race where the splits were that erratic
First mile felt pretty good and we had the wind at out back. Tried to settle into a pace and group but didn’t really manage that. Mile 2 turned going into the headwind and it started raining between mile 2 and 3. We then started climbing and the combination of the wind and rain plus climbing started playing up with my breathing. However was reasonably happy with my pacing and running up until around mile 7 as felt what I’d lost in time so far could be gained going downhill. However miles 7, 8 and 9 completely killed me working into the wind and constantly battling trying to find a breathing and running rhythm. Gained a bit on the downhills but the damage had been done and had nothing left for the last few miles. Overall quite a few positives to take away in that when I wasn’t working into the wind the pace of 6:00 felt reasonably comfortable and it can be used as a good hard training run for the Tom Scott race at the end of the month.
Splits were:5:42, 6:02, 6:16, 6:30, 6:17, 6:06, 6:04, 6:29, 6:45, 5:56, 6:19, 6:35, 6:47 and 45s @ 6:12/mile. Note:- don’t think I’ve ever had a race where the splits were that erratic
Saturday Mar 9, 2019 #
8 AM
Running 30:17 [1] 4.0 mi (7:34 / mi)
ahr:179 max:20
I would ignore the HR input as definitely was not that high on the very easy run this morning. Had a nice easy 4 miles down at the beach in the sun before the wind picked up. Was chilly but pleasant. Splits were: 7:42, 7:31, 7:31 and 7:30.
Followed the easy run with 6 x 100m strides (30s rec): 21, 20, 20, 21, 21 and 20.
Followed the easy run with 6 x 100m strides (30s rec): 21, 20, 20, 21, 21 and 20.
Friday Mar 8, 2019 #
6 AM
Running 38:09 [2] 5.1 mi (7:29 / mi)
ahr:133 max:162
Good easy run again this morning. Same course as yesterday morning but the shorter route. Felt pretty comfortable again and keeping pace in cheque with the weekend in mind. Splits were: 7:44, 7:53, 7:27, 7:14 and 7:10.
Ended session with 4 x 30s with 30s jog recovery.
Ended session with 4 x 30s with 30s jog recovery.
Thursday Mar 7, 2019 #
6 AM
Running 46:26 [2] 6.06 mi (7:40 / mi)
ahr:144 max:160
Easy run this morning on an undulating course. Up for the first few miles and then down hill from there. Felt comfortable enough throughout the run.
Splits were: 7:48, 8:05, 7:37, 7:30, 7:28 and 7:27.
Splits were: 7:48, 8:05, 7:37, 7:30, 7:28 and 7:27.
Wednesday Mar 6, 2019 #
6 AM
Running intervals 1:02:10 [4] 9.04 mi (6:53 / mi)
ahr:135 max:180
Quite cold and windy this morning but at least I missed the rain. Did the session out at the AECC. Was meant to be 2 x 1 mile (2 min easy), 2 x800m (90s easy) and 4 x 400m (60s easy), however I misprogrammed my watch and didn’t realise until after the session and I had an extra minute recovery between the 1 mile reps and was 2 reps short on the 400m reps. Otherwise I felt the session went pretty well. First mile was a little off pace but that seems to be the way of it with my chest generally feeling more congested in the first rep until it clears. Overall happy with the paces hit taking into account wind direction and hill gradient at the times of the reps.
Splits as follows:
Wu: 7:28 and 7:11
Rep 1: 6:10 with 3 min recovery @ 7:23/mile
Rep 2: 6:01 with 3 min recovery @ 7:41/mile
Rep 3: 800m 2:53 @ 5:48/mile and 90svrecovery @ 7:51/mile
Rep 4: 800m 2:56 @ 5m54/milevand 90s recovery @ 8:03/mile
Rep 5: 400m 1:28 @ 5:54/mile and 60s recoveryv@ 8:18/mile (uphill rep for whole rep)
Rep 6: 400m 1:24 @ 5:38/mile and 60s recovery @ 7:42/mile
Cd: 7:17 and 7:19
Splits as follows:
Wu: 7:28 and 7:11
Rep 1: 6:10 with 3 min recovery @ 7:23/mile
Rep 2: 6:01 with 3 min recovery @ 7:41/mile
Rep 3: 800m 2:53 @ 5:48/mile and 90svrecovery @ 7:51/mile
Rep 4: 800m 2:56 @ 5m54/milevand 90s recovery @ 8:03/mile
Rep 5: 400m 1:28 @ 5:54/mile and 60s recoveryv@ 8:18/mile (uphill rep for whole rep)
Rep 6: 400m 1:24 @ 5:38/mile and 60s recovery @ 7:42/mile
Cd: 7:17 and 7:19
Tuesday Mar 5, 2019 #
6 AM
Running 45:42 [2] 6.01 mi (7:36 / mi)
ahr:150 max:192
Nice and easy run this morning. Little or no wind and frosty. Undulating course and just ran by feel with my watch covered. Felt a little sluggish to start with but came around.
Did 6 by approx 100m strides after and felt good during them.
Did 6 by approx 100m strides after and felt good during them.
Sunday Mar 3, 2019 #
9 AM
Running 1:00:44 [2] 8.17 mi (7:26 / mi)
ahr:153 max:175
Easy run this morning. Pretty windy which gave it a chill factor but nice and sunny. Out to B&Q which was flat, then up Greenbrae and then down back onto King Street. Covered my watch so just working by feel. Pleasantly surprised by my pace average as felt a little sluggish this morning after yesterday’s session.
Splits were as follows: 7:32, 7:28, 7:31, 7:17, 7:52, 7:17, 7:14, and 7:13.
Splits were as follows: 7:32, 7:28, 7:31, 7:17, 7:52, 7:17, 7:14, and 7:13.
Saturday Mar 2, 2019 #
9 AM
Running long 1:32:22 [5] 13.38 mi (6:54 / mi)
ahr:167 max:193
Good long run/session this morning. Did it down at the beach. It was nice and sunny but still had the morning chill. Reasonably windy along the lower prom which make a few of the reps more difficult. Session was 3 miles easy, 8 x 3 mins at half marathon pace with 3 minute recovery around 7:00/mile and then 3 miles easy for cool down. Felt pretty good and just about managed to hit the HMP for most of the reps. Recovery pace was a little off the 7 min miling but overall happy with how it went.
Splits were as follows:
Easy wu: 7:31/mile, 7:18/mile and 7:17/mile
Reps: 1 - 5:50/mile and 7:05/mile, 2 - 5:57/mike and 7:17/mile, 3 - 5:54/mile and 7:23/mile, 4 - 5:54/mile and 7:21/mile, 5 - 5:48/mile and 7:16/mile, 6 - 6:13/mile and 7:28/mile, 7 - 6:20/mile and 7:27/mile, and 8 - 6:01/mile and 7:05/mile
Easy cd: 7:05/mile, 7:19/mile and 7:15/mile
Splits were as follows:
Easy wu: 7:31/mile, 7:18/mile and 7:17/mile
Reps: 1 - 5:50/mile and 7:05/mile, 2 - 5:57/mike and 7:17/mile, 3 - 5:54/mile and 7:23/mile, 4 - 5:54/mile and 7:21/mile, 5 - 5:48/mile and 7:16/mile, 6 - 6:13/mile and 7:28/mile, 7 - 6:20/mile and 7:27/mile, and 8 - 6:01/mile and 7:05/mile
Easy cd: 7:05/mile, 7:19/mile and 7:15/mile
Friday Mar 1, 2019 #
6 AM
Running 37:21 [3] 5.1 mi (7:19 / mi)
ahr:151 max:181
Another easy run this morning. Weather ok and undulating course. Felt better than yesterday and pace felt easy and controlled. Splits were as follows: 7:33, 7:45, 7:09, 7:04 and 7:07.
Did 6 sets of around 20s strides with 30s recovery after and felt good.
Did 6 sets of around 20s strides with 30s recovery after and felt good.