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Training Log Archive: AlistairR

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running7 6:41:58 45.53(8:50) 73.27(5:29) 1502
  Cycling10 3:00:00
  Strength/Core2 50:00
  Total17 10:31:58 45.53 73.27 1502

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MoTuWeThFrSaSu

Sunday Jan 21 #

8 AM

Running 1:58:08 intensity: (59 @1) + (14:59 @2) + (1:39:07 @3) + (3:03 @4) 19.09 km (6:11 / km) +930m 4:58 / km
ahr:156 max:172 shoes: Hoka Challenger ATR 3

Up Cargill, all the way down to Sawyers Bay, up Upper Junction Rd, Down to NEV and up to Bethunes. Nice loop, first half all trails and second half roads, felt much better than last week.

Saturday Jan 20 #

10 AM

Running 56:05 intensity: (42 @1) + (16:52 @2) + (37:11 @3) + (1:20 @4) 10.91 km (5:08 / km) +68m 4:59 / km
ahr:152 max:175 shoes: New Balance Zante v3

Easy jog around the beach plus strides in bayfield park.

Friday Jan 19 #

8 AM

Cycling 18:00 [2]

12 PM

Running 23:14 intensity: (9 @1) + (13:07 @2) + (9:58 @3) 4.5 km (5:10 / km) +49m 4:54 / km
ahr:146 max:161 shoes: New Balance Zante v3

Recovery jog, feeling good, felt like going faster.

Strength/Core 25:00 [3]

5 PM

Cycling 18:00 [2]

Thursday Jan 18 #

7 AM

Cycling 18:00 [2]

12 PM

Running 1:04:32 intensity: (28 @1) + (20:15 @2) + (43:40 @3) + (9 @4) 12.66 km (5:06 / km) +132m 4:51 / km
ahr:151 max:172 shoes: New Balance Zante v3

Easy run round the botanic gardens and Logan park. Meant to do hills but didn't want to risk it with my knee. Felt decent.
6 PM

Cycling 18:00 [2]

Wednesday Jan 17 #

8 AM

Cycling 18:00 [2]

12 PM

Running 51:36 intensity: (33 @1) + (30:08 @2) + (20:53 @3) + (2 @4) 10.09 km (5:07 / km) +53m 4:59 / km
ahr:146 max:170 shoes: New Balance Zante v3

Waterfront + strides on the track. Knee sort of threatened to be an issue, but was actually alright. Think still do my run tomorrow, but avoid doing any downhill as that seems to trigger it.
6 PM

Cycling 18:00 [2]

Tuesday Jan 16 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:06:24 intensity: (1:20 @1) + (8:39 @2) + (55:20 @3) + (1:04 @4) + (1 @5) 11.94 km (5:34 / km) +237m 5:04 / km
ahr:155 max:180 shoes: New Balance Zante v3

Ross Creek loop, super hot, suffering a wee bit, right knee got irritated on the downhill again, little bit worried but its definitely not as bad as last year.
5 PM

Cycling 18:00 [2]

Monday Jan 15 #

8 AM

Cycling 18:00 [2]

11 AM

Running 21:59 intensity: (25 @1) + (6:53 @2) + (14:41 @3) 4.09 km (5:22 / km) +34m 5:10 / km
ahr:149 max:169 shoes: New Balance Zante v3

Jog after the gym.

Strength/Core 25:00 [3]

Same as Friday, but made worse by the lack of air con in the gym.
6 PM

Cycling 18:00 [2]

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