Training Log Archive: Cbruce22In the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
6 PM
Running 51:24 [2] 7.04 mi (7:18 / mi)
ahr:149 max:164
Tried to get up for run this morning but too tired and stiff so left it until after work. Turned out to be a good decision as by evening had loosened off quite a bit and was back to feeling normal on the run
Tuesday Jul 30, 2019 #
6 AM
Running 40:03 [3] 5.19 mi (7:43 / mi)
ahr:149 max:180
Pretty sore and stiff this morning. Pretty bashed up after my fall at the end of the race on Sunday, with my right shoulder and elbow all grazed and bruised. Grazes and cuts all down the outside of my right lef and knee and pretty bruised too so pretty much felt it with every step but it did begin to ease off towards the end.
On the upside probably my most consistently paced run to date with splits being: 7:41, 7:42, 7:42, 7:42 and 7:42.
On the upside probably my most consistently paced run to date with splits being: 7:41, 7:42, 7:42, 7:42 and 7:42.
Monday Jul 29, 2019 #
6 AM
Strength & Conditioning 1:00:00 [3]
Nice easy session at the gym this morning. Surprisingly not too stiff after yesterday's fall and managed to do all of the exercises with the exception of hip thrusts as the bar would've been directly on top of my hip bone graze.
Sunday Jul 28, 2019 #
11 AM
Running warm up/down 11:37 [2] 1.5 mi (7:45 / mi)
ahr:142 max:161
Nice easy warm up jog, followed by one or two strides.
12 PM
Running race 1:02:24 [3] 9.87 mi (6:19 / mi)
ahr:175 max:191
Pretty happy with how the race went. Conditions were just about perfect with it being about 18 degrees, very little wind and light rain. Started off well and worked into the race. Very comfortable with my speed on the flat ground and descending however still work to be done when going up hill. Therefore found the first half of the course harder with that being mainly uphill. Maybe need to work more on my speed going up hills again.
Found the section that was off-road good and glad that I've been doing a little more off road in training to prepare me for that as it gave me ore confidence with the tree roots etc. Parts of the off-road section were slippery underfoot as the stones had a layer of water on them.
Finally last section running back down into Ballater was good. Second place was about 50-100m behind me from mile 5 so just tried to keep pushing on at this point. Going down into Monaltrie park didn't go quite as planned taking a tumble down the last hill onto the gravel path to grate ,y right shoulder, upper arm, elbow, back, hip bone and knee. Thankfully all superficial grazes and bruises and hasn't seemed to do too much damage. Also managed to get straight back up and finish in first.
Found the section that was off-road good and glad that I've been doing a little more off road in training to prepare me for that as it gave me ore confidence with the tree roots etc. Parts of the off-road section were slippery underfoot as the stones had a layer of water on them.
Finally last section running back down into Ballater was good. Second place was about 50-100m behind me from mile 5 so just tried to keep pushing on at this point. Going down into Monaltrie park didn't go quite as planned taking a tumble down the last hill onto the gravel path to grate ,y right shoulder, upper arm, elbow, back, hip bone and knee. Thankfully all superficial grazes and bruises and hasn't seemed to do too much damage. Also managed to get straight back up and finish in first.
Saturday Jul 27, 2019 #
10 AM
Running 30:25 [3] 4.02 mi (7:34 / mi)
ahr:147 max:163
Easy run this morning before race tomorrow. Had breakfast before going out and with it being mid morning the sun was pretty toasty which was quite nice.
Went along King Street and down onto river path through a Seaton Park so some of it was off road.
Splits: 7:45, 7:21, 7:55 and 7:14.
Strides: 20, 19, 18, 18, 19 and 19.
Went along King Street and down onto river path through a Seaton Park so some of it was off road.
Splits: 7:45, 7:21, 7:55 and 7:14.
Strides: 20, 19, 18, 18, 19 and 19.
Friday Jul 26, 2019 #
6 AM
Running 39:18 [3] 5.17 mi (7:36 / mi)
ahr:142 max:172
Nice easy run down at the beach again this morning and pretty warm. Just took it nice and relaxed.
Splits: 7:48, 7:40, 7:32, 7:32 and 7:26.
Splits: 7:48, 7:40, 7:32, 7:32 and 7:26.
Thursday Jul 25, 2019 #
6 AM
Running 31:16 [3] 4.12 mi (7:35 / mi)
ahr:140 max:155
Nice easy run down at the beach this morning. A little overcast but still pretty warm.
Splits: 7:48, 7:33, 7:32 and 7:27.
Splits: 7:48, 7:33, 7:32 and 7:27.
Wednesday Jul 24, 2019 #
5 AM
Running 1:11:26 [4] 10.3 mi (6:56 / mi)
ahr:160 max:190
Good session this morning despite the torrential rain and strong headwind. Session was 2 mile wu, 4 @MP (close to 6:20/mile), 3 min recovery, 4 x 3 min @ HMP (close to 6:00/mile) with 2 min recovery between each set, and then 1 mile cd.
Felt good and happy with the section at MP. With the HMP sections all close to where I should be with the exception of the last which I was back down at the beachfront for and the headwind was really strong.
Splits:
WU: 7:45 and 7:37
MP: 6:20, 6:16, 6:24 and 6:11
HMP: (1) 6:02/mile and rec at 8:12/mile; (2) 5:56/mile and rec at 12:29/mile; (3) 5:58/mile and rec at 7:51/mile; and (4) 6:11/mile and rec at 8:00/mile.
CD: 7:44/mile
Felt good and happy with the section at MP. With the HMP sections all close to where I should be with the exception of the last which I was back down at the beachfront for and the headwind was really strong.
Splits:
WU: 7:45 and 7:37
MP: 6:20, 6:16, 6:24 and 6:11
HMP: (1) 6:02/mile and rec at 8:12/mile; (2) 5:56/mile and rec at 12:29/mile; (3) 5:58/mile and rec at 7:51/mile; and (4) 6:11/mile and rec at 8:00/mile.
CD: 7:44/mile
8 AM
Strength & Conditioning 45:00 [2]
Session with my PT to review my S&C plan.
Tuesday Jul 23, 2019 #
6 AM
Running 43:49 [3] 5.75 mi (7:37 / mi)
ahr:148 max:177
Easy run this morning. Very hot considering the hour and very little breeze. Just took it easy and relaxed. Legs slightly heavy still from Sunday but eased off as the run went on.
Splits: 7:32, 7:37, 7:31, 7:27 and 7:31.
Strides:
Splits: 7:32, 7:37, 7:31, 7:27 and 7:31.
Strides:
Monday Jul 22, 2019 #
6 AM
Strength & Conditioning 1:00:00 [3]
Easy 5-10 minutes on the elliptical and then into my routine. Felt ok although single leg squats were a little trying on the legs after long run yesterday. Balance has improved a lot over the last three weeks.
Sunday Jul 21, 2019 #
9 AM
Running long 2:22:27 [4] 19.0 mi (7:30 / mi)
ahr:162 max:188
Good long run today and tried out fuelling for the first time. Took a banana prior to heading out and the a gel throughout mile 9. Really warm out there today. Happy with how it went as miles were pretty consistent until last 2 to 3 miles where they slowed down a little.
Splits were as follows: 7:27, 7:41, 7:08, 7:10, 7:21, 7:21, 7:22, 7:15, 7:39, 7:20, 7:10, 7:41, 7:27, 7:20, 7:37, 7:56, 7:52, 7:42 and 7:59.
Splits were as follows: 7:27, 7:41, 7:08, 7:10, 7:21, 7:21, 7:22, 7:15, 7:39, 7:20, 7:10, 7:41, 7:27, 7:20, 7:37, 7:56, 7:52, 7:42 and 7:59.
Saturday Jul 20, 2019 #
9 AM
Running 30:16 [2] 4.01 mi (7:33 / mi)
ahr:150 max:178
Nice and easy run down at the beach this morning. Was overcast and very humid. Not really looking at my watch and just going based on comfort level. Was a little lethargic this morning but came into it.
Splits: 7:37, 7:32, 7m28 and 7:28.
Splits: 7:37, 7:32, 7m28 and 7:28.
Friday Jul 19, 2019 #
6 AM
Running tempo 39:38 [4] 5.19 mi (7:38 / mi)
Attempt 1 at the tempo session and don’t have full stats as deleted the session from my watch. Was going well and comfortable over the warm up and first tempo mile which was around 6:12/mile. Stomach then started to cramp and had to come to a haunt around 0.7 through the second mile. Stopped for a bit to try and let it settle but it wouldn’t so just jogged back to the flat and decided to try again in the evening in the hope that my stomach would settle down.
6 PM
Running 54:07 [4] 8.0 mi (6:46 / mi)
ahr:151 max:187
Take 2 at the tempo session for the day. Was very humid down at the railway line tonight and quite a strong headwind heading outwards. Cut the wu down to 1 mile since I had already down 5 miles in the aborted session in the morning. Felt really good going out and my legs were happy keeping it at around 6:20/mile. After the turn and in the 4th mile at tempo my stomach started to cramp badly again and I had to stop to let it settle down a bit, I then tried another bit at marathon pace but just started to majorly cramp up again so stopped again to let it settle slightly and just cut the pace down to get back to the car. Pretty frustrated as it was the second time in the day this happened when the session was otherwise going really well and I felt comfortable with the pace and it didn’t feel like I was pushing too hard either.
Splits: 7:08, 6:19, 6:23, 6:13, 6:29, 6:48, 7:20, and 7:26.
Splits: 7:08, 6:19, 6:23, 6:13, 6:29, 6:48, 7:20, and 7:26.
Thursday Jul 18, 2019 #
6 AM
Running 38:43 [2] 5.15 mi (7:31 / mi)
ahr:148 max:180
Nice easy run this morning and just tried to keep it relaxed and not push the pace. Was dry and humid.
Splits: 7:40, 7:30, 7:25, 7:26 and 7:28.
Splits: 7:40, 7:30, 7:25, 7:26 and 7:28.
Wednesday Jul 17, 2019 #
Running 57:07 [3] 7.8 mi (7:19 / mi)
ahr:151 max:177
Good run this morning and was an easy Run for 4 miles, 8 x 30s fast with 30s jog and then 2 easy. Was very close once again this morning and has very little breeze.
Splits:
4 easy: 7:45, 7:34, 7:34 and 7:28
30s Reps: (1) 5:40 and 7:31, (2) 6:01 and 8:12, (3) 5:51 and 7:14, (4) 5:45 and 7:40, (5) 5:36 and 8:05, (6) 5:59 and 7:36, (7) 6:08 and 7:46, and (8) 5:33 and 7:30.
2 easy: 7:08, 7:11 and 0.5 @ 7:20
Splits:
4 easy: 7:45, 7:34, 7:34 and 7:28
30s Reps: (1) 5:40 and 7:31, (2) 6:01 and 8:12, (3) 5:51 and 7:14, (4) 5:45 and 7:40, (5) 5:36 and 8:05, (6) 5:59 and 7:36, (7) 6:08 and 7:46, and (8) 5:33 and 7:30.
2 easy: 7:08, 7:11 and 0.5 @ 7:20
6 PM
Strength & Conditioning 1:00:00 [2]
Nice easy gym session tonight.
Tuesday Jul 16, 2019 #
6 PM
Running 47:37 [3] 6.38 mi (7:28 / mi)
ahr:152 max:175
Nice easy run up at Hazelhead and Countesswells Forrest tonight. Was very muggy outside tonight and was offering to rain. Took it nice and easy and worked into the run and followed it up with some strides on the rep Lane.
Splits: 7:59, 7:15, 7:26, 7:39, 7:33, 7:06 and 0.3 @ 6:59.
Strides: 20, 20, 18, 19, 18 and 20.
Splits: 7:59, 7:15, 7:26, 7:39, 7:33, 7:06 and 0.3 @ 6:59.
Strides: 20, 20, 18, 19, 18 and 20.
Monday Jul 15, 2019 #
6 AM
Strength & Conditioning 1:00:00 [3]
Good gym session this morning and felt pretty fresh after yesterday’s long run.
Sunday Jul 14, 2019 #
8 AM
Running long 2:11:06 [4] 18.04 mi (7:16 / mi)
ahr:163 max:185
Really good long run this morning and just about perfect conditions with it being overcast and warm but not roasting, a little bit of a headwind coming back from Turriff but manageable. Felt comfortable and within myself the whole way and Run was fasted and dint take anything on throughout the run either.
Splits: 7:05, 7:21, 7:27, 7:02, 7:16, 7:11, 7:07, 7:10, 7:04, 6:48, 7:19, 7:06, 7:15, 7:14, 7:45, 7:09, 7:55 and 7:35.
Splits: 7:05, 7:21, 7:27, 7:02, 7:16, 7:11, 7:07, 7:10, 7:04, 6:48, 7:19, 7:06, 7:15, 7:14, 7:45, 7:09, 7:55 and 7:35.
Saturday Jul 13, 2019 #
9 AM
Running 33:15 [2] 4.15 mi (8:01 / mi)
ahr:154 max:185
Easy run up at Countesswells Forrest and only got slightly lost. Feeling a little tired this morning so was good just to go easy.
Splits: 8:15, 7:42, 7:56 and 7:56.
Splits: 8:15, 7:42, 7:56 and 7:56.
Friday Jul 12, 2019 #
5 AM
Running (Steady Run) 1:31:09 [4] 13.04 mi (6:59 / mi)
ahr:168 max:208
Good session this morning and a long steady run before work. Was a little overcast this morning very wet for mile 3 and then dried up but wind picked up throughout the session. Felt good and managed to keep to just under 7:00/mile. Really happy with how the session went for the time of day and fasted.
Session: 1 easy, 7@7:00/mile and 1 easy
Splits: 7:14, 6:52, 6:54, 6:52, 6:52, 6:50, 6:53, 6:57, 6:54, 6:52, 6:48, 6:54 and 7:59.
Session: 1 easy, 7@7:00/mile and 1 easy
Splits: 7:14, 6:52, 6:54, 6:52, 6:52, 6:50, 6:53, 6:57, 6:54, 6:52, 6:48, 6:54 and 7:59.
Thursday Jul 11, 2019 #
6 AM
Running 39:07 [3] 5.1 mi (7:40 / mi)
ahr:145 max:178
Easy run this morning followed by strides. Was pretty close this morning with a thick hair. Quads a little sore this morning after run and gym yesterday but loosened off by the end.
Splits: 7:53, 7:36, 7:33, 7:39 and 7:37.
Strides: 21, 21, 22, 20, 20 and 20.
Splits: 7:53, 7:36, 7:33, 7:39 and 7:37.
Strides: 21, 21, 22, 20, 20 and 20.
Wednesday Jul 10, 2019 #
6 AM
Running 46:19 [3] 6.08 mi (7:37 / mi)
ahr:147 max:176
Nice easy recovery run this morning. Took it easy and had watch hidden so just going by feel.
Splits: 7:44, 7:40, 7:58, 7:27, 7:27 and 7:21.
Session was followed up by follow up physio appointment for achillies and that went well with absolutely no pain whilst running this morning for first time in a little while. Also found out my left leg is 5ch longer than my right due to tight abdominal muscles on right side pulling hip up so few additional stretches to add in to remedy that.
Splits: 7:44, 7:40, 7:58, 7:27, 7:27 and 7:21.
Session was followed up by follow up physio appointment for achillies and that went well with absolutely no pain whilst running this morning for first time in a little while. Also found out my left leg is 5ch longer than my right due to tight abdominal muscles on right side pulling hip up so few additional stretches to add in to remedy that.
6 PM
Strength & Conditioning 1:00:00 [2]
Tuesday Jul 9, 2019 #
6 PM
Running (10 x 1 min on 1 min off) 56:28 [4] 7.79 mi (7:15 / mi)
ahr:156 max:184
Session straight form work tonight. Quite muggy outside and gentle breeze. Went from work and down to Deeside Railway Line. Session was 10 x 1 min at 10k pace and then 1 min easy recovery with a 2 mile WU and 2.8 mile CD.
Felt comfortable and not quite sure how all of the reps have come out at a different pace as felt quite consistent at the time. Could be down to the signal on the railway line. Anyway, happy with how the session went and felt reasonably comfortable. Definitely feel like the energy is coming back again now.
Also happier when comparing it to earlier sessions such as this one that the recovery times are all back in the easy range of running instead of 9:00/mile ish.
Reps:
WU: 8:21 and 7:19
Rep 1: 6:00/mile and rec 7:13/mile
Rep 2: 6:04/mile and rec 7:35/mile
Rep 3: 5:58/mile and rec 8:05/mile
Rep 4: 6:05/mile and rec 8:33/mile
Rep 5: 5:34/mile and rec 7:14/mile
Rep 6: 5:31/mile and rec 7:15/mile
Rep 7: 5:38/mile and rec 7:11/mile
Rep 8: 6:20/mile and rec 6:41/mile
Rep 9: 6:07/mile and rec 7:25/mile
Rep 10: 5:40/mile and rec 7:23/mile
CD: 7:31, 7:51 and 0.7 @ &:11/mile
Felt comfortable and not quite sure how all of the reps have come out at a different pace as felt quite consistent at the time. Could be down to the signal on the railway line. Anyway, happy with how the session went and felt reasonably comfortable. Definitely feel like the energy is coming back again now.
Also happier when comparing it to earlier sessions such as this one that the recovery times are all back in the easy range of running instead of 9:00/mile ish.
Reps:
WU: 8:21 and 7:19
Rep 1: 6:00/mile and rec 7:13/mile
Rep 2: 6:04/mile and rec 7:35/mile
Rep 3: 5:58/mile and rec 8:05/mile
Rep 4: 6:05/mile and rec 8:33/mile
Rep 5: 5:34/mile and rec 7:14/mile
Rep 6: 5:31/mile and rec 7:15/mile
Rep 7: 5:38/mile and rec 7:11/mile
Rep 8: 6:20/mile and rec 6:41/mile
Rep 9: 6:07/mile and rec 7:25/mile
Rep 10: 5:40/mile and rec 7:23/mile
CD: 7:31, 7:51 and 0.7 @ &:11/mile
Monday Jul 8, 2019 #
6 AM
Strength & Conditioning 1:00:00 [3]
Strength and conditioning session first thing this morning. Felt good.
Sunday Jul 7, 2019 #
9 AM
Running long 1:43:51 [3] 14.02 mi (7:24 / mi)
ahr:159 max:197
Long run this morning. Found it quite tough going this morning with it being pretty windy just about in any directing that I ran and also had a party last night which meant a later night than normal and just feeling worn out today. However managed to keep the splits in the easy range and got the job done. Form felt fine when out.
Perry undulating route. Unfortunately haven’t had the opportunity for any off road running this week so I’ll have to try and get more of that in next weekend again.
Splits: 7:23, 7:20, 7:20, 7:27, 7:36, 7:26, 7:32, 7:51, 7:17, 7:25, 7:35, 6:59, 7:22 and 7:07.
Perry undulating route. Unfortunately haven’t had the opportunity for any off road running this week so I’ll have to try and get more of that in next weekend again.
Splits: 7:23, 7:20, 7:20, 7:27, 7:36, 7:26, 7:32, 7:51, 7:17, 7:25, 7:35, 6:59, 7:22 and 7:07.
Saturday Jul 6, 2019 #
9 AM
Running 49:15 [4] 7.27 mi (6:46 / mi)
ahr:165 max:184
Good session this morning. Was a little windy and overcast again out there today. Session was 4 steady with 5x200m (45s rec) and then 1 easy (misjudged the distance for the reps in the middle so ended up with an additional mile.
Felt really comfortable during the steady section and then managed to push on and keep the splits fairly even in the 200s so overall really happy with the run and even happier with the fact that I’ve had two really good sessions this week that have both gone to plan
Felt really comfortable during the steady section and then managed to push on and keep the splits fairly even in the 200s so overall really happy with the run and even happier with the fact that I’ve had two really good sessions this week that have both gone to plan
Friday Jul 5, 2019 #
6 AM
Running 31:19 [3] 4.03 mi (7:46 / mi)
ahr:144 max:157
Easy run down at Aberdeen beach this morning. Just a little overcast. Was a little fatigued this morning so just took it really easy.
Splits: 7:59, 7:37, 7:42 and 7:40.
Splits: 7:59, 7:37, 7:42 and 7:40.
Thursday Jul 4, 2019 #
6 AM
Running 1:00:00 [2]
Strength and conditioning set with a light jog there and back as my warm up and cool down. Work on legs, upper body and core along with some fast feet.
6 PM
Strength & Conditioning 39:10 [3] 5.25 mi (7:28 / mi)
ahr:145 max:171
Easy run tonight in the rain. Pretty humid again tonight. Just took it easy and had my watch covered so just running to feel. Legs were a little tired tonight probably on the back of a tempo session last night, gym first thing this morning and then run again tonight.
Wednesday Jul 3, 2019 #
6 PM
Running tempo 59:26 [4] 8.6 mi (6:55 / mi)
ahr:154 max:187
Hot and humid conditions tonight with a reasonably strong breeze. Had 2neasy miles to warm up and then went into the 4 tempo miles first 2 at tempo were kind of just finding my rhythm and pace and adjusting my breathing (they were also slightly harder as running into the headwind). Really happy with the second half of the tempo as legs felt really good and felt like they were turning over well. Also first time in a while where I have been running at that speed and felt as though my legs had something to give so it was a really good confidence builder that things are going back in right direction and that the iron tablets seem to be really taking effect again as beginning to feel like myself out there again.
Splits were: 7:53, 7:17, 6:17, 6:25, 6:04, 6:08, 7:33, 7:30 and 4 min 18s @ 7:09/mile.
Splits were: 7:53, 7:17, 6:17, 6:25, 6:04, 6:08, 7:33, 7:30 and 4 min 18s @ 7:09/mile.
Tuesday Jul 2, 2019 #
6 AM
Running 36:44 [2] 4.72 mi (7:47 / mi)
ahr:148 max:180
Nice easy run this morning along the beach and then some strides after. Nothing much really to report felt good and didn’t feel any the worse of my s&c from the day before and just took it easy without trying to push it.
Monday Jul 1, 2019 #
6 AM
Strength & Conditioning (Gym) 1:00:00 [2]
Did my first strength and conditioning session in the gym this morning and followed James and John's combined plan. All went ok and don't seem to have any adverse effects of it.