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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running7 5:28:03 40.37(8:08) 64.97(5:03) 939
  Cycling4 1:12:00
  Strength/Core2 1:00:00
  Total11 7:40:03 40.37 64.97 939
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Friday Feb 15 #

8 AM

Cycling 18:00 [2]

12 PM

Running 34:43 intensity: (48 @1) + (33:32 @2) + (23 @3) 6.81 km (5:06 / km) +70m 4:51 / km
ahr:133 max:154 shoes: New Balance 1080v9

Jog and gym. Hammy still a bit sore, kept it easy.

Strength/Core 30:00 [3]

No leg stuff because of hammy.
5 PM

Cycling 18:00 [2]

Thursday Feb 14 #

12 PM

Running 1:12:47 intensity: (15 @1) + (37:19 @2) + (12:53 @3) + (22:20 @4) 16.61 km (4:23 / km) +96m 4:15 / km
ahr:156 max:179 shoes: New Balance 1400v6

Tempo workout on the waterfront pathway in the rain. 12, 10, 8min with 2min easy run recovery. Paces were 3:49 (headwind), 3:38 (head and tailwind), 3:37 (tailwind). Felt pretty good, these are getting longer, faster and easier. Twinged my right hammy a little in the last few minutes so didn't do the hill sprints I had planned. Will add them in on Saturday if I feel alright.

Wednesday Feb 13 #

11 AM

Running 38:57 intensity: (26 @1) + (37:54 @2) + (37 @3) 7.76 km (5:01 / km) +96m 4:44 / km
ahr:135 max:157 shoes: New Balance 1080v9

Easy jog around Logan park at lunch time.
5 PM

Running 32:34 intensity: (1:03 @1) + (29:59 @2) + (1:32 @3) 4.57 km (7:08 / km) +123m 6:17 / km
ahr:141 max:158 shoes: Inov8 X-Talon 212 (Pair 3)

Summer series at chingford park and a bit more jogging. Figured I should jog round a few orienteering events if I'm going to nationals. Was the first event in a long time.

Tuesday Feb 12 #

7 AM

Cycling 18:00 [2]

11 AM

Running 1:09:31 intensity: (31 @1) + (1:06:56 @2) + (2:04 @3) 14.14 km (4:55 / km) +158m 4:39 / km
ahr:140 max:160 shoes: New Balance 1080v9

Easy cruise around the Gardens and then along the waterfront, felt better today.
5 PM

Cycling 18:00 [2]

Strength/Core 30:00 [3]

Full session. Getting stronger, noticed improvement after a week off.

Monday Feb 11 #

12 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 1080v9

Recovery jog from uni, watch was flat and at home.

Sunday Feb 10 #

12 PM

Running 49:31 intensity: (2:26 @1) + (42:11 @2) + (4:46 @3) + (8 @4) 9.09 km (5:27 / km) +397m 4:28 / km
ahr:140 max:170 shoes: Hoka Torrent

Easy cruise from Blue lake over to green lake to explore some new trails and make the most of being up in Rotorua. Felt fine after racing and MTBing etc.

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