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Training Log Archive: AlistairR

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Running7 6:54:16 47.41(8:44) 76.3(5:26) 1241
  Cycling8 2:24:00
  Strength/Core2 45:00
  Stretching1 15:00
  Total15 10:18:16 47.41 76.3 1241
averages - rhr:39

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Sunday Jan 22, 2017 #

11 AM

Running 1:33:25 intensity: (1:06 @1) + (1:00:32 @2) + (31:41 @3) + (6 @4) 17.51 km (5:20 / km) +472m 4:42 / km
ahr:144 max:170 shoes: Inov8 Trailtalon 275

Slightly short long run on the peninsula in the pouring rain. Got tot ry out my new jacket at least, it was actually really good. Slightly lower mileage this week and now an easy week before UltraEasy.

Saturday Jan 21, 2017 #

4 PM

Running 59:15 intensity: (57 @1) + (41:02 @2) + (17:14 @3) + (2 @4) 10.56 km (5:37 / km) +245m 5:02 / km
ahr:141 max:171 shoes: Inov8 f-lite 195

Hill reps opposite the house. 5x(60sec, 30sec). Bit tired before hand but felt fine doing it, just not super motivated today.
9 PM

Stretching 15:00 [1]

Friday Jan 20, 2017 #

8 AM

Cycling 18:00 [2]

6 PM

Running 29:49 intensity: (12 @1) + (29:37 @2) 5.82 km (5:07 / km)
ahr:137 max:148 rhr:40 shoes: New Balance Zante v2

After doing strength/core at the gym, so just hopped on the treadmill, easy 30min at 5min/k. Used garmin on treadmill mode, was relatively accurate but a bit short and a bit slow.

Strength/Core 20:00 [3]

Slightly shortened.

Cycling 18:00 [2]

Thursday Jan 19, 2017 #

1 PM

Running 59:40 intensity: (30 @1) + (50:58 @2) + (8:12 @3) 10.63 km (5:37 / km) +183m 5:10 / km
ahr:140 max:161 rhr:41 shoes: Inov8 Trailtalon 275

Easy loops around Ross Creek in the rain. Definitely not feeling like the middle of summer. Felt good, legs a little tired from yesterday when I hit the steeper bits, but all round going well.

Wednesday Jan 18, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:03:01 intensity: (2:08 @1) + (40:50 @2) + (19:38 @3) + (25 @4) 12.42 km (5:04 / km) +47m 4:59 / km
ahr:142 max:173 rhr:41 shoes: Nike Athletics Spike

Track reps in the rain. 4x200m, 4x400m, 4x200m. Equal distance jog recovery. Times:

32, 34, 34, 33
1:09, 1:08, 1:08, 1:09
33, 32, 31, 32

Felt relatively good, took a couple of 200's to warm up properly. Slightly faster than last time I did this session, but feel like that was because I worked slightly harder.

Last Hill reps session at the weekend and then I'm done with this phase of training. Got two weeks of resting/racing and then into longer VO2max type intervals.
5 PM

Cycling 18:00 [2]

Tuesday Jan 17, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:02:46 intensity: (33 @1) + (56:17 @2) + (5:56 @3) 11.18 km (5:37 / km) +224m 5:06 / km
ahr:139 max:165 rhr:40 shoes: Inov8 Trailtalon 275

Cruise around Ross Creek, nice and relaxed, feeling decent.
5 PM

Cycling 18:00 [2]

Monday Jan 16, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 46:20 intensity: (4:53 @1) + (39:44 @2) + (1:43 @3) 8.17 km (5:40 / km) +70m 5:26 / km
ahr:132 max:165 rhr:34 shoes: New Balance Zante v2

Easy run from the gym, including some drills and a couple of stride outs. Bit tired but not too bad. Will make this week slightly easier and then rest up next week before the UltraEasy.

Strength/Core 25:00 [3]

Getting there.
5 PM

Cycling 18:00 [2]

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