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Training Log Archive: AlistairR

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running6 6:27:13 49.82(7:46) 80.18(4:50) 640
  Cycling10 3:00:00
  Strength/Core1 30:00
  Total16 9:57:13 49.82 80.18 640

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MoTuWeThFrSaSu

Sunday Aug 27 #

Note
(rest day)

Lots of walking around the catlans and also tired from yesterday so called it a rest day.

Saturday Aug 26 #

10 AM

Running 15:59 intensity: (19 @1) + (15:14 @2) + (26 @3) 3.05 km (5:14 / km) +20m 5:04 / km
ahr:128 max:157

Running 52:43 intensity: (26 @1) + (12 @2) + (23:18 @3) + (26:21 @4) + (2:26 @5) 14.01 km (3:46 / km) +14m 3:45 / km
ahr:170 max:185 shoes: New Balance Zante v3

14km at half marathon goal pace along the waterfront. decent wind but got it both ways to even it out. Felt good, got it done without too much struggle, time for two weeks of taper.

Running 14:40 intensity: (1:39 @2) + (12:23 @3) + (36 @4) + (2 @5) 2.74 km (5:21 / km) +41m 4:59 / km
ahr:155 max:180

Friday Aug 25 #

8 AM

Cycling 18:00 [2]

12 PM

Running 42:16 intensity: (2:39 @1) + (38:05 @2) + (1:32 @3) 8.24 km (5:08 / km) +66m 4:56 / km
ahr:133 max:163 shoes: Inov8 Trailtalon 275

Easy jog, glad I pushed the hard session to tomorrow.
7 PM

Cycling 18:00 [2]

Thursday Aug 24 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:05:01 intensity: (18 @1) + (19:29 @2) + (44:40 @3) + (34 @4) 12.31 km (5:17 / km) +105m 5:04 / km
ahr:153 max:173 shoes: Inov8 Trailtalon 275

Easy run plus strides. Not feeling that recovered so postponing my last hard session until Saturday (plan was tomorrow).
7 PM

Cycling 18:00 [2]

Wednesday Aug 23 #

8 AM

Cycling 18:00 [2]

12 PM

Running 42:32 intensity: (1:33 @1) + (38:42 @2) + (2:17 @3) 7.96 km (5:21 / km) +53m 5:10 / km
ahr:136 max:164 shoes: Inov8 Trailtalon 275

Gym and back, easy jogging, feel alright.

Strength/Core 30:00 [3]

Standard stuff, think it definitely helps when I can get this done consistently through a training block.
6 PM

Cycling 18:00 [2]

Tuesday Aug 22 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:15:14 intensity: (38 @1) + (28:59 @2) + (45:37 @3) 14.38 km (5:14 / km) +234m 4:50 / km
ahr:146 max:165 shoes: Inov8 Trailtalon 275

Easy cruise around Ross Creek etc, feeling ok after yesterday, easy day tomorrow.
7 PM

Cycling 18:00 [2]

Monday Aug 21 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:18:48 intensity: (38 @1) + (12:27 @2) + (34:51 @3) + (27:24 @4) + (3:28 @5) 17.49 km (4:30 / km) +108m 4:22 / km
ahr:162 max:199 shoes: New Balance Zante v3

Bashing the waterfront path again, 2x5km Tempo, 4min jog recovery. Felt alright after the weekend skiing, few niggles that aren't running related. First 5 was relatively easy with a tailwind, but battled the whole way back on the second effort only just holding it under 4min/k. Need to pray for a good solid southerly on race day.

5km Tempo (3:43min/k)
4min Jog
5km Tempo (3:56min/k)

Plan is to have a big week this week and then have two weeks of easing up with one or two short tune up sessions.
7 PM

Cycling 18:00 [2]

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