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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running6 6:52:25 44.96(9:10) 72.35(5:42) 1658
  Cycling8 2:24:00
  Strength/Core2 45:00
  Total13 10:01:25 44.96 72.35 1658
averages - rhr:39
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Friday Jan 20 #

8 AM

Cycling 18:00 [2]

6 PM

Running 29:49 intensity: (12 @1) + (29:37 @2) 5.82 km (5:07 / km)
ahr:137 max:148 rhr:40 shoes: New Balance Zante v2

After doing strength/core at the gym, so just hopped on the treadmill, easy 30min at 5min/k. Used garmin on treadmill mode, was relatively accurate but a bit short and a bit slow.

Strength/Core 20:00 [3]

Slightly shortened.

Cycling 18:00 [2]

Thursday Jan 19 #

1 PM

Running 59:40 intensity: (30 @1) + (50:58 @2) + (8:12 @3) 10.63 km (5:37 / km) +183m 5:10 / km
ahr:140 max:161 rhr:41 shoes: Inov8 Trailtalon 275

Easy loops around Ross Creek in the rain. Definitely not feeling like the middle of summer. Felt good, legs a little tired from yesterday when I hit the steeper bits, but all round going well.

Wednesday Jan 18 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:03:01 intensity: (2:08 @1) + (40:50 @2) + (19:38 @3) + (25 @4) 12.42 km (5:04 / km) +47m 4:59 / km
ahr:142 max:173 rhr:41 shoes: Nike Athletics Spike

Track reps in the rain. 4x200m, 4x400m, 4x200m. Equal distance jog recovery. Times:

32, 34, 34, 33
1:09, 1:08, 1:08, 1:09
33, 32, 31, 32

Felt relatively good, took a couple of 200's to warm up properly. Slightly faster than last time I did this session, but feel like that was because I worked slightly harder.

Last Hill reps session at the weekend and then I'm done with this phase of training. Got two weeks of resting/racing and then into longer VO2max type intervals.
5 PM

Cycling 18:00 [2]

Tuesday Jan 17 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:02:46 intensity: (33 @1) + (56:17 @2) + (5:56 @3) 11.18 km (5:37 / km) +224m 5:06 / km
ahr:139 max:165 rhr:40 shoes: Inov8 Trailtalon 275

Cruise around Ross Creek, nice and relaxed, feeling decent.
5 PM

Cycling 18:00 [2]

Monday Jan 16 #

8 AM

Cycling 18:00 [2]

12 PM

Running 46:20 intensity: (4:53 @1) + (39:44 @2) + (1:43 @3) 8.17 km (5:40 / km) +70m 5:26 / km
ahr:132 max:165 rhr:34 shoes: New Balance Zante v2

Easy run from the gym, including some drills and a couple of stride outs. Bit tired but not too bad. Will make this week slightly easier and then rest up next week before the UltraEasy.

Strength/Core 25:00 [3]

Getting there.
5 PM

Cycling 18:00 [2]

Sunday Jan 15 #

11 AM

Running 2:30:49 intensity: (1:40 @1) + (54:43 @2) + (1:12:17 @3) + (22:00 @4) + (9 @5) 24.13 km (6:15 / km) +1134m 5:04 / km
ahr:154 max:185 rhr:40 shoes: Inov8 Trailtalon 275

Long run exploring the silver peaks a wee bit. First hour or so with Eugene, then I carried on for the long loop. Got to the top of Pulpit rock and the track I wanted was super overgrown so back tracked and came back the same route. Awesome day for it and really nice trails, will definitely be up there again, probably parking at a different entrance as we had 3km on the road from the gate to the trail.

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