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Training Log Archive: AlistairR

In the 7 days ending Sep 18, 2016:

activity	#	time	miles		km		+m
Running	7	6:05:09	39.1	(9:20)	62.92	(5:48)	1340
Stretching	4	1:34:00
Strength/Core	2	53:00
Cycling	1	20:00
Orienteering	1	9:47	1.3	(7:30)	2.1	(4:40)	40
Total	7	9:01:56	40.4		65.02		1380

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Sunday Sep 18, 2016 #

Running warm up/down 26:12 [2] 4.2 km (6:14 / km) +115m 5:29 / km
ahr:151 max:168 shoes: Inov8 Race Ultra 290 (Pair 2)

Out to orienteering at KV College with Eugene.

Orienteering 9:47 [3] 2.1 km (4:40 / km) +40m 4:15 / km
shoes: Inov8 Race Ultra 290 (Pair 2)

Sprint at KV college, pretty short, forgot to start garmin. Not racing, just steady run the whole way. Concentrated on planning ahead which screwed me over a few times as I wasn't looking at the leg I was on, only a few little hesitations though, overall pretty clean, few seconds ahead of Josh.

Running warm up/down 28:25 [2] 4.6 km (6:11 / km) +92m 5:37 / km
ahr:161 max:172 shoes: Inov8 Race Ultra 290 (Pair 2)

Home from orienteering.

Saturday Sep 17, 2016 #

Running long 1:29:41 [2] 16.3 km (5:30 / km) +392m 4:55 / km
ahr:158 max:171 shoes: New Balance Zante v2

Longer run for the week, first part with Eugene. Sped up a wee bit throughout but nothing too fast. Longest run in these shoes which are a bit lower than my normal training ones, not to bad but noticed it near the end. Got another sprint tomorrow, not going to race it, just a slightly faster run for the week, jogging out and back as well.

Stretching 26:00 [1]

Stretching after run and then some foam rolling later on.

Friday Sep 16, 2016 #

Strength/Core 25:00 [3]

Standard stuff.

Running 14:49 [2] 2.72 km (5:27 / km) +14m 5:19 / km
ahr:136 max:156 shoes: New Balance Zante v2

Gym and back.

Cycling 20:00 [2]

Stationary bike, random hill session.

Thursday Sep 15, 2016 #

Running 1:00:03 [2] 10.09 km (5:57 / km) +249m 5:18 / km
ahr:140 max:166 shoes: Inov8 Race Ultra 290 (Pair 2)

Same loop as Tuesday, with Josh and one of his friends. Nice day again, stomach a little gross as I had a big thing of spicy beans for lunch.

Stretching (Foam roller) 20:00 [1]

Wednesday Sep 14, 2016 #

Running 45:04 [3] 8.24 km (5:28 / km) +151m 5:01 / km
ahr:150 max:169 shoes: Inov8 Race Ultra 290 (Pair 2)

Easy fartlek through the botanic gardens. Just threw in some fast running, with easy jog between, felt nice, legs still got some niggles in the hammy.

Stretching (Foam roller) 25:00 [1]

Tuesday Sep 13, 2016 #

Running 1:00:45 [2] 10.34 km (5:53 / km) +259m 5:13 / km
ahr:156 max:173 shoes: Inov8 Race Ultra 290 (Pair 2)

Cruise around Ross Creek with Josh. Feeling good except for tight hammys, maybe I should hop on the foam rolling band wagon and see if that helps.

Stretching 23:00 [1]

Kmart had foam rollers for cheap so I got on the band wagon... we'll see how this goes.

Monday Sep 12, 2016 #

Strength/Core 28:00 [3]

Bit more than usual today.

Running 40:10 [2] 6.43 km (6:15 / km) +68m 5:56 / km
ahr:148 max:176 shoes: New Balance Zante v2

15 warm up, strides and some drills, 15 warm down. Feel good.

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