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Training Log Archive: AlistairR

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running6 4:24:21 35.28(7:30) 56.78(4:39) 397
  Cycling8 2:24:00
  Total13 6:48:21 35.28 56.78 397

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Sunday Sep 10 #

9 AM

Running 1:22:45 intensity: (23 @1) + (7:05 @2) + (10:23 @3) + (48:23 @4) + (16:31 @5) 21.1 km (3:55 / km) +121m 3:49 / km
ahr:171 max:187 shoes: New Balance Zante v3

Dunedin Half Marathon, 12(ish) overall, PB by just over a minute, felt terrible.

Legs felt good warming up, pace was slow at the front, I was almost leading the first 3km, running in a group around 3:45-50 min/k, perfect start. Pace increased down past uni, stayed in the group with all the people I expected to be with, did the next 3k at 3:35 min/k. Dropped off the group 8km in, ran a couple of km by myself trying to find a rhythm, never really happened, legs felt like I'd already run the whole race and stomach tightened up (stitch?). Struggled through the rest of the race, taking my gel didn't help, held it around 4min/k, but felt aweful.

Pretty disappointed, thought I was capable of much faster (weather was good too). Not sure what went wrong, maybe I paid for the faster section near the start, but I don't think that pace was unreasonable. Maybe rested up too much and legs weren't ready for the beating? Maybe not enough long runs in the build up? Reminded alot of the WOUC long where I died early and never recovered for the rest of the race.

Either way, pavement bashing is over, time for a week of rest and then back to the trails for some long runs before Abel Tasman, looking forward to it.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: New Balance Zante v3

Saturday Sep 9 #

9 AM

Running 22:37 intensity: (27 @1) + (22:01 @2) + (9 @3) 4.49 km (5:02 / km) +72m 4:40 / km
ahr:137 max:156 shoes: Inov8 Trailtalon 275

Last wee shakeout. Plan for tomorrow...

Stay relaxed for the first 10km, try sit in with other people (Danny or Robbie), should be 37-38min. Increase the effort between 10-15km on the bike path, try pull people in if I can see them, take my gel at the 15km water stop. Hold onto whatever pace I can for the last 7km, concentrate on good form and don't ease up over the top of the hills.

Forecast for southerly so a handy tailwind for the second 10k should give me a shot at under 80mins.

Friday Sep 8 #

8 AM

Cycling 18:00 [2]

6 PM

Cycling 18:00 [2]

Thursday Sep 7 #

5 PM

Running 30:27 intensity: (29 @1) + (29:33 @2) + (25 @3) 6.19 km (4:55 / km) +38m 4:46 / km
ahr:133 max:150 shoes: Inov8 Trailtalon 275

Easy jog after work (drove today), hammy seems kind of tight, otherwise its just praying for a nice tailwind on Sunday morning.

Wednesday Sep 6 #

8 AM

Cycling 18:00 [2]

11 AM

Running 31:41 intensity: (31 @1) + (28:38 @2) + (2:32 @3) 6.25 km (5:04 / km) +63m 4:50 / km
ahr:136 max:166 shoes: Inov8 Trailtalon 275

Jog, easy, feel good.
7 PM

Cycling 18:00 [2]

Tuesday Sep 5 #

8 AM

Cycling 18:00 [2]

12 PM

Running 44:24 intensity: (29 @1) + (11:04 @2) + (16:06 @3) + (13:41 @4) + (3:04 @5) 9.09 km (4:53 / km) +59m 4:44 / km
ahr:160 max:189 shoes: New Balance Zante v3

3x200m strides and 2km tempo around Logan park. Just a short session to keep the legs used to fast running. Feeling good.
7 PM

Cycling 18:00 [3]

Monday Sep 4 #

8 AM

Cycling 18:00 [2]

5 PM

Running 22:27 intensity: (26 @1) + (21:23 @2) + (31 @3) + (7 @4) 4.66 km (4:49 / km) +45m 4:36 / km
ahr:135 max:171 shoes: Inov8 Trailtalon 275

Short jog to keep the legs moving.

Cycling 18:00 [2]

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