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Training Log Archive: AlistairR

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running7 6:22:01 42.78(8:56) 68.84(5:33) 1400
  Stretching3 2:25:00
  Cycling2 1:05:00 8.7 14.0 200
  Strength/Core2 50:00
  Total7 10:42:01 51.47 82.84 1600
averages - rhr:47

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Sunday Sep 25, 2016 #

Cycling 45:00 [2] 14.0 km (18.7 kph) +200m

Around Andy Bay with Brooke trying out her new bike.

Running long 1:37:31 [2] 16.63 km (5:52 / km) +454m 5:10 / km
ahr:153 max:172 rhr:48 shoes: Inov8 Race Ultra 290 (Pair 2)

Long easy run from uni up around signal hill, did big easy and telecom track loop a few times and then back down and around botanic gardens for a bit. Hammys tight to start with but felt fine after a few minutes, knee had a wee niggle after going all the way down big easy, but I feel like 7km of hairpins does that anyway.

Saturday Sep 24, 2016 #

Running warm up/down 49:00 [2] 9.5 km (5:09 / km) +100m 4:54 / km
shoes: New Balance Zante v2

WU/WD + Between efforts.

Running 16:34 [4] 4.6 km (3:36 / km)
ahr:158 max:170 rhr:50 shoes: New Balance Zante v2

Track session with Josh and Connor. Did a ladder type session, with either equal distance or 400m recovery, ran them at roughly 3:40min/k or a bit quicker. Didn't find the pace to hard at all, threshold intervals I guess, glad I didn't push it. Probably a good substitute for my 30min sub-threshold run that was the plan (this session took us 30mins anyway).

100 - 21
200 - 42
400 - 1:26
600 - 2:10
1000 - 3:36
1000 - 3:39
600 - 2:12
400 - 1:27
200 - 42
100 - 17

Longer run tomorrow, nice and cruisy on trails.

Stretching 15:00 [1]

Post run.

Friday Sep 23, 2016 #

Strength/Core 25:00 [3]

Standard.

Cycling (Stationary bike) 20:00 [2]

just spinning.

Running 13:00 [2] 2.41 km (5:24 / km) +19m 5:11 / km
ahr:139 max:176 rhr:46 shoes: Inov8 Race Ultra 290 (Pair 2)

Gym and back.

Thursday Sep 22, 2016 #

Running 1:01:06 [2] 10.6 km (5:46 / km) +266m 5:07 / km
ahr:154 max:169 shoes: Inov8 Race Ultra 290 (Pair 2)

Pretty much the standard loop, by myself this time, feeling fine.

Note
rhr:43

RHR down today, possibly because of a good sleep.

Wednesday Sep 21, 2016 #

Running 44:34 [3] 8.1 km (5:30 / km) +219m 4:51 / km
ahr:148 max:169 shoes: New Balance Zante v2

Fartlek run from home. Feeling tired and struggling to focus at work again, but fine when running. Just looped around the townbelt, a few solid hill efforts and a couple of fast relaxed downhill.

Stretching 10:00 [1]

After the run.

Tuesday Sep 20, 2016 #

Running 59:07 [2] 10.3 km (5:44 / km) +302m 5:00 / km
ahr:140 max:157 shoes: Inov8 Race Ultra 290 (Pair 2)

Same old loop with Josh and Connor, plus Matt Bixely for a bit. Was pretty tired at work all day and sore from yoga, but then felt really quite good running, even though it was actually a bit quicker and heart rate lower, looks like body is starting to respond to training again.

Monday Sep 19, 2016 #

Strength/Core 25:00 [3]

Core + pull ups, press ups, dips.

Running 41:09 [2] 6.7 km (6:09 / km) +40m 5:58 / km
ahr:143 max:156 shoes: New Balance Zante v2

to the gym, to the track, strides and drills, warm down. Felt pretty good actually, definitely nice to get legs moving over quickly once a week when everything else is basically cruising.

Stretching (Yoga) 2:00:00 [1]

Yoga class at OUSA with Brooke. Found some of it ok and some of it quite hard. My ankles are very unflexible and my quads are pretty tight. Guess it was good, maybe not ideal after doing core already today.

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