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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running4 3:15:02 23.12(8:26) 37.2(5:15) 1049
  Strength/Core3 35:00
  Stretching1 10:00
  Total4 4:00:02 23.12 37.2 1049
averages - rhr:40
«
2:10
0:00
SaSuMoTuWeThFr

Thursday Dec 8 #

12 PM

Running 22:33 4.28 km (5:16 / km) +27m 5:07 / km
ahr:136 max:152 rhr:40 shoes: New Balance Zante v2

Another easy jog from uni, feeling better today, legs pretty much fully recovered.

Strength/Core 10:00 [1]

Wednesday Dec 7 #

12 PM

Running 21:00 3.9 km (5:23 / km) +32m 5:10 / km
ahr:134 max:151 shoes: New Balance Zante v2

Around logan park, same as yesterday but feeling a bit better.

Strength/Core 10:00 [1]

Tuesday Dec 6 #

6 PM

Running 20:37 3.65 km (5:39 / km) +50m 5:17 / km
ahr:144 max:171

Just easy jogging along the townbelt after work. Quads a bit tender.

Strength/Core 15:00 [1]

Stretching 10:00 [1]

Monday Dec 5 #

Note
(rest day)

Lots of walking around (supermarket, uni, Brookes place) to stretch the legs, didn't feel the need to do an easy jog or bike.

Sunday Dec 4 #

Note
(rest day)

Couple of hours walking with Brooke on the Kepler, ITB really sore in the night, but pretty much fine when walking, nice to stretch the legs.

Saturday Dec 3 #

7 AM

Running 2:10:52 25.37 km (5:09 / km) +940m 4:21 / km
ahr:172 max:187 shoes: Inov8 Trailtalon 275

Luxmore Grunt. 8th Place.

Plan was to let the would be record breakers go off and just run steady along the flat and the first section of the hill, then planned to go how I felt and hope I had been conservative enough not to hit the wall. Original goal was 2:15, optimistic goal in the back of my head was 2:10.

Ran the race pretty much exactly as I planned, cruised along in 12th place on the flat, went to the front of a little group at Brod bay, got into a rhythm up the hill and left them behind. Really happy with how I felt going up the hill, was nice to see people dropping off. Caught two other guys to put me in 8th and was working alot harder as the hill got steeper. Had half a gel but stomach couldn't deal with the rest. Hit the open at 1:05 and the hut at 1:17 where I had the rest of the gel. Knew those splits were good enough to still be chasing 2:10 and hit the descent pretty hard, people going the other way were really good at getting out of the way. Got into Brod bay with around 22 minutes to go, legs felt like jelly so realised I'd probably be just outside 2:10 at this point. Had my second gel and just tried to keep the running form together, suffered pretty well and happy I didn't give in and lose alot of time. Finished 8th, big gap in front and behind me.

Happy with the result, really happy with how I paced the race, time for a recovery week and then another block of training before the UltraEasy and South Island Champs.

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Training Targets

Dec 5–11 (7d)
Recovery Week
Running 2:00:0024km
actual:1:04:1053%11.8km49%
projected:2:04:10103%23.8km99%
Strength/Core 1:10:00
actual:35:0050%
projected:1:01:1587%
Stretching 1:00:00
actual:10:0016%
projected:17:3029%

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