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Training Log Archive: AlistairR

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running7 6:00:48 41.29(8:44) 66.45(5:26) 1666
  Stretching2 45:00
  Strength/Core2 45:00
  Cycling1 20:00
  Total7 7:50:48 41.29 66.45 1666
averages - rhr:45

» now

Sunday Oct 16, 2016 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Trailtalon 275


Running race 1:23:58 [4] 17.5 km (4:48 / km) +711m 3:59 / km
ahr:172 max:191 rhr:47 shoes: Inov8 Trailtalon 275

Castlewood Caper trail race on the Peninsula. Just entered this for a bit of luxmore practice and a chance to run in some new areas. Awesome day for it, mean views the whole way. Steep uphill to start, took it cruisy power walking the steep sections. Moved up to the back of the 3rd-7th group around the tops and on the way down. Nice wee technical section before the second big hill put me into 5th, took my gel and pushed it up the hill (walking most of it as it was basically a vertical paddock). 4th place at top of the hill. Started pushing really hard on the decent (course record on the strava segment), but was still 30secs behind 3rd place. Didn't catch him on the beach, but did pass Jonah as he'd blown up pretty hard. Finished 3rd.

Pretty fun race, really happy I did it, pacing was good. Walking steep sections and going fast relaxed on the downhills definitely my best tactic, had enough gas left to push it along the beach as well.

Easy week before South Islands now.

Stretching 20:00 [1]

Saturday Oct 15, 2016 #

Running 39:41 [3] 7.43 km (5:20 / km) +177m 4:46 / km
ahr:149 max:173 rhr:49 shoes: New Balance Zante v2

Easy run around the townbelt, bit shorter than what I'd normally do on a Saturday but got a race tomorrow. Did a wee stride/strava segment near the start then the rest was very cruisy.

Friday Oct 14, 2016 #

Strength/Core 25:00 [3]

Felt good today.

Cycling 20:00 [2]

New stationary bike in the gym, has a proper saddle and handle bars which was nice. Legs felt good running home after spinning out on the bike.

Running 13:38 [2] 2.6 km (5:15 / km) +17m 5:05 / km
ahr:136 max:142 rhr:50 shoes: New Balance Zante v2

Legs average on the way there but felt super good on the way home.

Thursday Oct 13, 2016 #

Running 1:00:33 [2] 10.4 km (5:49 / km) +303m 5:05 / km
ahr:146 max:163 rhr:42 shoes: Inov8 Trailtalon 275

Easy cruise around the normal loop. Right hammy still niggly, maybe I'll get the foam roller on it tonight.

Stretching 25:00 [1]

Foam roller and stretching.

Wednesday Oct 12, 2016 #

Running 47:22 [3] 9.02 km (5:15 / km) +140m 4:52 / km
ahr:139 max:169 rhr:48 shoes: New Balance Zante v2

Fartlek run, only one proper effort today, happened to be on a strava segment held by Josh. It is no longer held by Josh. Slight niggle in right hammy, the rest of the run felt fine.

Tuesday Oct 11, 2016 #

Running 1:05:02 [3] 11.3 km (5:45 / km) +318m 5:03 / km
ahr:151 max:164 shoes: Inov8 Terraclaw 250

Up through the Botanics, loop up signal to the plateau, back down and then an extended botanics loop. Feeling pretty good, trying the new shoes out, they were nice but quite roomy (maybe need to tie laces tighter), would have been better for more technical trails.

Monday Oct 10, 2016 #

Strength/Core 20:00 [3]

A few sore muscles from running through the forest but otherwise ok.

Running 40:34 [2] 7.2 km (5:38 / km)
ahr:140 max:159 rhr:31 shoes: New Balance Zante v2

Strides and drills + WU/WD. Legs feel really good after the weekend, guess they didn't do much flat running, just alot of scrambling and falling and jumping etc. Either way felt good, strides were fine. Not sure RHR is legit.

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