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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running6 5:16:59 38.88(8:09) 62.57(5:04) 563
  Cycling6 1:48:00
  Strength/Core3 40:00
  Stretching2 30:00
  Total13 8:14:59 38.88 62.57 563
«
1:57
0:00
FrSaSuMoTuWeTh

Wednesday Jul 26 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:03:16 intensity: (1:11 @1) + (48:38 @2) + (13:27 @3) 12.53 km (5:03 / km) +90m 4:53 / km
ahr:141 max:168 shoes: New Balance Zante v3

Easy cruise around the flat followed by 6 strides on the track and then back to uni. Feeling good again today, slightly quicker pace felt nice and easy.
5 PM

Cycling 18:00 [2]

Tuesday Jul 25 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:01:53 intensity: (17 @1) + (36:12 @2) + (25:24 @3) 11.7 km (5:17 / km) +217m 4:50 / km
ahr:144 max:169 shoes: Hoka Challenger ATR 3

Standard loop up Leith Valley and back through Ross Creek. Feeling good today, few mins quicker than the past few weeks, nice to feel the body adapting the week before I intend to up the mileage again.
5 PM

Cycling 18:00 [2]

Strength/Core 10:00 [1]

Stretching 10:00 [1]

Monday Jul 24 #

8 AM

Cycling 18:00 [2]

12 PM

Running 16:56 intensity: (53 @1) + (13:23 @2) + (2:39 @3) + (1 @4) 3.17 km (5:21 / km) +20m 5:11 / km
ahr:136 max:170 shoes: New Balance Zante v3

Gym and back, legs a little beat up.

Strength/Core 20:00 [3]

Only did 2 sets of everything as I was a bit tired.
6 PM

Cycling 18:00 [2]

Sunday Jul 23 #

10 AM

Running 1:28:16 intensity: (27 @1) + (22:16 @2) + (1:05:33 @3) 18.87 km (4:41 / km) +75m 4:35 / km
ahr:152 max:168 shoes: New Balance Zante v3

11.3k Easy
3k Steady (4:06min/k)
3k Tempo (3:42min/k)
1.5k Jog

Did the half marathon course at cruisy pace then did the faster running once the route hit the waterfront. Lots of ice so was pretty careful at the start, felt ok cruising through the first bit, legs a little unresponsive after last night. Felt good when I started the effort, had a gel as well for race practise, was easy to pick the pace up on the way back as it was a tailwind. Going to have to be pretty lucky not to get a solid headwind for 14km of this race.

Another good week ticked off despite the food poisoning. One more week at 70km to make sure I'm recovered and then I'll bump it up to 80km for the next 3 weeks before tapering.

Stretching 20:00 [1]

Saturday Jul 22 #

5 PM

Running 1:16:38 intensity: (45 @1) + (32:03 @2) + (42:33 @3) + (1:17 @4) 14.79 km (5:11 / km) +162m 4:55 / km
ahr:147 max:177 shoes: Hoka Challenger ATR 3

Evening run around the beach and tomahawk etc. feeling alright, just taking it easy, nice to be over the food poisoning quickly.
8 PM

Strength/Core 10:00 [2]

Friday Jul 21 #

Note
(sick) (rest day)

Food poisoning or stomach bug, cradled the toilet most of the night, hopefully better by tomorrow.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 f-lite 195

Round the block to get some fresh air.

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