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Training Log Archive: AlistairR

In the 7 days ending Jul 23, 2017:

activity # timemileskm+m
  Running7 6:06:28 45.02(8:08) 72.45(5:03) 764
  Cycling8 2:24:00
  Strength/Core3 50:00
  Stretching1 20:00
  Total16 9:40:28 45.02 72.45 764

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MoTuWeThFrSaSu

Sunday Jul 23, 2017 #

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, 2017 #

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, 2017 #

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.

Thursday Jul 20, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 57:41 intensity: (29 @1) + (15:25 @2) + (9:58 @3) + (9:51 @4) + (21:58 @5) 12.74 km (4:32 / km) +169m 4:15 / km
ahr:166 max:192 shoes: New Balance Zante v3

14min Tempo (3:40min/k)
2min Jog
12min Tempo (3:38min/k)

Did it around the Logan park loop, definitely went a too fast for my current fitness, even the dodgy garmin HR monitor knows I went too hard. Felt ok, nothing special but legs turned over alright. Just need to chill out alot more next time.
5 PM

Cycling 18:00 [2]

Wednesday Jul 19, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 51:30 intensity: (1:43 @1) + (45:01 @2) + (4:31 @3) + (15 @4) 9.78 km (5:16 / km) +78m 5:04 / km
ahr:140 max:176 shoes: New Balance Zante v3

Easy cruise around the Botans and Logan park followed by strides on the track. Felt good today, tempo run tomorrow.
5 PM

Cycling 18:00 [2]

Tuesday Jul 18, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:04:02 intensity: (49 @1) + (48:14 @2) + (14:59 @3) 11.29 km (5:40 / km) +248m 5:07 / km
ahr:140 max:160 shoes: Inov8 Trailtalon 275

Cruise up Leith valley and back down through Ross Creek, saw Brooke, Bill and Nigel so run with them for a bit then down cannington and back to uni. Feeling fine.
5 PM

Cycling 18:00 [2]

Strength/Core 10:00 [1]

Monday Jul 17, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 18:21 intensity: (42 @1) + (16:39 @2) + (1:00 @3) 3.47 km (5:17 / km) +33m 5:03 / km
ahr:131 max:154 shoes: New Balance Zante v3

Gym and back.

Strength/Core 30:00 [3]

Push ups, pull ups, core.
5 PM

Cycling 18:00 [2]

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