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Training Log Archive: AlistairR

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running7 7:07:07 54.79(7:48) 88.18(4:51) 643
  Stretching1 25:00
  Total7 7:32:07 54.79 88.18 643

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

9 AM

Running 1:32:51 intensity: (44 @1) + (32:11 @2) + (56:31 @3) + (3:20 @4) + (5 @5) 20.76 km (4:28 / km) +176m 4:17 / km
ahr:153 max:180 shoes: Hoka Challenger ATR 3

Long flat(ish) run around the harbor and beaches. Cruised through 10k and then picked it up a bit for the second half without really thinking about it. Nice and steady run, feeling good. Thinking I might do the the Otago 10,000m champs in three weeks, might re-think the idea after I work out how many laps it is.

Stretching 25:00 [1]

Saturday Nov 11, 2017 #

12 PM

Running 32:47 intensity: (4:51 @1) + (21:58 @2) + (5:58 @3) 5.01 km (6:33 / km) +34m 6:20 / km
ahr:135 max:162 shoes: New Balance Zante v3

Warm up.

Running race 4:19 intensity: (29 @1) + (1:45 @2) + (1:32 @3) + (33 @4) 1.5 km (2:53 / km) +4m 2:50 / km
ahr:149 max:179 shoes: Nike Athletics Spike

Track - 1500m. Lots of people again, 2 races, went in the first one with all the high school kids. Felt terrible out of the start and wasn't feeling it at all, then realised we went through 400 in 65(ish) and it made more sense. Tried to keep the pace up through the middle section and pulled up to the back of the front group. They accelerated with 600 to go and I could only maintain it, almost took one of them in the finish as he was fading though. Another PB, 3 seconds better than a few weeks ago and under my 4:20 target. Super windy as well so hopefully another few seconds to take of it next week with good weather.

Running 13:58 intensity: (23 @1) + (8:29 @2) + (5:06 @3) 2.79 km (5:01 / km) +17m 4:52 / km
ahr:145 max:162 shoes: New Balance Zante v3

Warm down and 4xStrides.

Friday Nov 10, 2017 #

12 PM

Running 44:26 intensity: (18 @1) + (23:00 @2) + (20:29 @3) + (26 @4) + (13 @5) 9.16 km (4:51 / km) +139m 4:30 / km
ahr:149 max:187 shoes: Hoka Challenger ATR 3

Easy cruise, 1500m tomorrow.

Thursday Nov 9, 2017 #

8 AM

Running 1:04:48 intensity: (32 @1) + (16:49 @2) + (44:40 @3) + (2:47 @4) 12.55 km (5:10 / km) +99m 4:58 / km
ahr:154 max:174 shoes: New Balance Zante v3

Cruise around the St Kilda and out to the beach rd. 4xHill bounding and 4xHill sprints on the slope up to the lookout, back home. Felt good doing the sprints.

Wednesday Nov 8, 2017 #

12 PM

Running 1:03:35 intensity: (17 @1) + (18:25 @2) + (44:30 @3) + (23 @4) 13.58 km (4:41 / km) +69m 4:34 / km
ahr:154 max:173 shoes: Hoka Challenger ATR 3

Cruise along the waterfront with a nice tailwind and then battling all the way back, struggling a wee bit.

Tuesday Nov 7, 2017 #

2 PM

Running 1:00:40 intensity: (44 @1) + (15:25 @2) + (35:40 @3) + (8:13 @4) + (38 @5) 12.65 km (4:48 / km) +38m 4:43 / km
ahr:156 max:187 shoes: Nike Athletics Spike

Only had spikes at work, was pretty tired and school zones were on the track until 3pm. Got out to do the track session anyway. 5x800m @3000m race pace, 400m jog recovery. Original plan was six and slightly slower, but hit the first one a bit quick and given I was tired at work cut the session at 5. Still 4km at 3km race pace and nice consistent times so happy enough to get it done.

2:31
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2:32
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2:30

Monday Nov 6, 2017 #

5 PM

Running 49:43 intensity: (10:48 @1) + (37:34 @2) + (1:10 @3) + (10 @4) + (1 @5) 10.18 km (4:53 / km) +66m 4:44 / km
ahr:126 max:180 shoes: Hoka Challenger ATR 3

Easy jog, feeling better than expected.

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