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Training Log Archive: AlistairR

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running8 6:27:10 48.28(8:01) 77.71(4:59) 939
  Cycling6 1:48:00
  Orienteering1 24:47 2.8(8:52) 4.5(5:30) 200
  Total14 8:39:57 51.08 82.21 1139

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

10 AM

Running 25:07 intensity: (28 @1) + (20:55 @2) + (3:44 @3) 4.93 km (5:05 / km) +127m 4:31 / km
ahr:141 max:159 shoes: Inov8 f-lite 195

Running 24:41 intensity: (13 @1) + (23:43 @2) + (45 @3) 4.85 km (5:05 / km) +49m 4:50 / km
ahr:141 max:152 shoes: Inov8 f-lite 195

Orienteering 24:47 [4] 4.5 km (5:30 / km) +200m 4:30 / km
shoes: Inov8 f-lite 195

Sprint series at Otago Boys since I didn't feel up to the track race yesterday. Good course in parts with good route choice, but lots of boring long legs up and down the townbelt which were a bit uncalled for given the course was too long anyway. Enjoyed it, missed out on a long run this week but still decent mileage.

Saturday Nov 18, 2017 #

1 PM

Running 1:12:31 intensity: (2:54 @1) + (1:02:22 @2) + (7:15 @3) 13.46 km (5:23 / km) +315m 4:49 / km
ahr:137 max:164 shoes: Hoka Challenger ATR 3

Was hoping to do the 1500m for the alst time this season, but had travel vaccines yesterday. Passed out twice afterwards and had low blood pressure for a few hours so they didn't let me leave for a few hours. Felt bad for the first 5min of jogging but then felt fine, just cruised. Will race Orienteering tomorrow instead.

Friday Nov 17, 2017 #

12 PM

Running 38:36 intensity: (50 @1) + (36:14 @2) + (1:32 @3) 7.64 km (5:03 / km) +68m 4:50 / km
ahr:133 max:168 shoes: Hoka Challenger ATR 3

Jogging.

Thursday Nov 16, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:01:06 intensity: (41 @1) + (49:20 @2) + (11:05 @3) 12.07 km (5:04 / km) +80m 4:54 / km
ahr:143 max:164 shoes: New Balance Zante v3

Easy cruise followed by 6xStrides/Sprints on the track and then back, felt alright, not as tired as yesterday, almost did a hammy on the last sprint but should be alright.
6 PM

Cycling 18:00 [2]

Wednesday Nov 15, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 51:06 intensity: (27 @1) + (47:52 @2) + (2:47 @3) 10.11 km (5:03 / km) +174m 4:39 / km
ahr:139 max:160 shoes: Hoka Challenger ATR 3

Meant to go somewhere more interesting, but my legs were tired so just cruised up Leith Valley and back, taking it easy before another crack at the 1500m on Saturday.
7 PM

Cycling 18:00 [2]

Tuesday Nov 14, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 18:53 intensity: (3:09 @1) + (15:13 @2) + (31 @3) 3.54 km (5:21 / km) +6m 5:18 / km
ahr:122 max:134 shoes: New Balance Zante v3

Warm up + strides.

Running 25:30 intensity: (18 @1) + (22:27 @2) + (2:45 @3) 6.94 km (3:40 / km) +2m 3:40 / km
ahr:138 max:167 shoes: Nike Athletics Spike

5x1000m, 400m jog recovery. Aimed for 3:15, bit slower than 3km pace, probably a bit quicker than 5km pace. Felt reasonable, could maybe have pushed it harder if needed, but no need to go crazy. Solid session, nice consistent times, kicked a wee bit on the last one.

3:15
3:15
3:13
3:15
3:12

Running 17:05 intensity: (14 @1) + (9:23 @2) + (7:28 @3) 3.08 km (5:33 / km) +23m 5:21 / km
ahr:149 max:164 shoes: New Balance Zante v3

Warm down + strides.
6 PM

Cycling 18:00 [2]

Monday Nov 13, 2017 #

7 AM

Running 26:12 intensity: (59 @1) + (24:31 @2) + (42 @3) 5.42 km (4:50 / km) +44m 4:39 / km
ahr:137 max:159 shoes: Hoka Challenger ATR 3

To work.
5 PM

Running 26:23 intensity: (56 @1) + (24:15 @2) + (1:12 @3) 5.67 km (4:39 / km) +51m 4:27 / km
ahr:135 max:158 shoes: Hoka Challenger ATR 3

Back home.

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