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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running5 5:37:09 43.39(7:46) 69.83(4:50) 1267
  Cycling4 1:12:00
  Strength/Core3 1:05:00
  Stretching1 20:00
  Total12 8:14:09 43.39 69.83 1267
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FrSaSuMoTuWeTh

Wednesday Jul 18 #

7 AM

Strength/Core 20:00 [3]

Leg strength
8 AM

Cycling 18:00 [2]

12 PM

Running 1:05:54 intensity: (37:05 @2) + (28:49 @3) 13.09 km (5:02 / km) +127m 4:48 / km
ahr:147 max:168 shoes: New Balance 1400v6

6x20sec hill reps, 6x150m flat reps. Had a full stomach from morning tea at work, but otherwise felt pretty good. Keen for Otago cross country champs at the weekend.
7 PM

Cycling 18:00 [2]

Tuesday Jul 17 #

7 AM

Strength/Core 20:00 [3]

8 AM

Cycling 18:00 [2]

12 PM

Running 1:15:13 intensity: (30 @1) + (26:07 @2) + (31:53 @3) + (16:34 @4) + (9 @5) 14.2 km (5:18 / km) +307m 4:47 / km
ahr:154 max:182 shoes: Salomon Sense Pro 2

Easy cruise around Ross Creek, legs a little sore from Sunday, plus heart rate a bit high.
5 PM

Cycling 18:00 [2]

Monday Jul 16 #

9 PM

Stretching 20:00 [1]
(rest day)

Sunday Jul 15 #

8 AM

Running 1:48:26 intensity: (6:31 @2) + (1:17:45 @3) + (23:42 @4) + (28 @5) 24.34 km (4:27 / km) +720m 3:53 / km
ahr:162 max:184 shoes: Saucony Zealot ISO 3

3/4 Waitats loop with the Hill City boys, pretty solid pace especially in the wind. Felt a bit rough but was a good 5mins quicker than previous times that felt just as hard, so all good. Three weeks with some races and more intensity before an easy week leading into Clyde to Alex.

Saturday Jul 14 #

11 AM

Running 54:23 intensity: (22 @1) + (39:32 @2) + (14:22 @3) + (7 @4) 11.43 km (4:45 / km) +63m 4:38 / km
ahr:144 max:174 shoes: Saucony Zealot ISO 3

Easy run and strides, nice day, legs starting to feel pretty good after the easier days.

Friday Jul 13 #

7 AM

Running 33:13 intensity: (34 @1) + (26:48 @2) + (5:51 @3) 6.77 km (4:54 / km) +50m 4:44 / km
ahr:141 max:162 shoes: Saucony Zealot ISO 3

Jog to the gym and then on to uni. Very icy and knee a little sore, will lay off the leg strength this weekend as the point is to have an easy week.

Strength/Core 25:00 [3]

Upper body and core.

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