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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running7 7:17:55 48.65(9:00) 78.3(5:36) 2652
  Cycling8 2:24:00
  Total15 9:41:55 48.65 78.3 2652
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ThFrSaSuMoTuWe

Wednesday Sep 20 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:03:00 intensity: (32 @1) + (28:57 @2) + (33:22 @3) + (9 @4) 12.57 km (5:01 / km) +59m 4:54 / km
ahr:149 max:171

6 PM

Cycling 18:00 [2]

Tuesday Sep 19 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:30:23 intensity: (20 @1) + (3:28 @2) + (1:04:48 @3) + (21:47 @4) 14.77 km (6:07 / km) +1146m 4:25 / km
ahr:164 max:177 shoes: Inov8 Terraclaw 250

Cruise around Ross Creek and Redwoods. Forgot how long it takes to clock up 15k when you do the MTB tracks. Heart rate was very high, not sure if real or not.
6 PM

Cycling 18:00 [2]

Monday Sep 18 #

7 AM

Running 26:31 intensity: (48 @1) + (19:27 @2) + (6:02 @3) + (14 @4) 5.32 km (4:59 / km) +49m 4:46 / km
ahr:143 max:175 shoes: Hoka Challenger ATR 3

To work, rainy and warm.
5 PM

Running 27:09 intensity: (27 @1) + (25:12 @2) + (1:30 @3) 5.39 km (5:02 / km) +56m 4:47 / km
ahr:138 max:165 shoes: Hoka Challenger ATR 3

Back home, rainy and cold.

Planning on doing the run commute on Mondays and Fridays, partly time saving, partly mileage boosting. Easy way to introduce a double day.

Sunday Sep 17 #

9 AM

Running 2:04:43 intensity: (6:15 @2) + (1:10:46 @3) + (46:26 @4) + (1:16 @5) 20.11 km (6:12 / km) +998m 4:58 / km
ahr:166 max:186 shoes: Inov8 Trailtalon 275

Pre-breakfast long run up flagstaff and swampy, trying out the new ultimate direction pack. Good pack, don't think I'll need both water bottles, but it'd be weird/lobsided with just one. Nice to be back on some hills and trails, takes a bit of getting used to 6min/k rather than the sub-4's on the waterfront.

Saturday Sep 16 #

9 AM

Running 1:04:58 intensity: (43 @1) + (25:00 @2) + (39:15 @3) 12.58 km (5:10 / km) +164m 4:51 / km
ahr:148 max:169 shoes: Inov8 Trailtalon 275

Morning run around the beaches, stunning day, felt like summer. Legs a bit sluggish, maybe because it was morning and pre-breakfast.

Friday Sep 15 #

8 AM

Cycling 18:00 [2]

6 PM

Cycling 18:00 [2]

Thursday Sep 14 #

8 AM

Cycling 18:00 [2]

12 PM

Running 41:11 intensity: (37 @1) + (25:04 @2) + (15:30 @3) 7.56 km (5:27 / km) +180m 4:52 / km
ahr:145 max:160 shoes: Inov8 Trailtalon 275

Another easy cruise around the gardens and big easy again, legs pretty much back to normal, keen to put in some good miles in over the next two weeks.
6 PM

Cycling 18:00 [2]

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Training Targets

Sep 18–24 (7d)
Weekly mileage
Running 100km
actual:38km38%
projected:88.8km88%

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