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Training Log Archive: AlistairR

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running6 6:05:44 43.89(8:20) 70.64(5:11) 1303
  Cycling8 2:24:00
  Strength/Core1 25:00
  Total12 8:54:44 43.89 70.64 1303

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Sunday Jan 28 #

Note
(rest day)

Pretty sore from yesterday, but not terrible, went swimming in Clyde which helped as it was nice and cold. Hopefully get some easy running done this coming week.

Saturday Jan 27 #

11 AM

Running 2:44:44 intensity: (24 @1) + (1:28 @2) + (1:03:17 @3) + (1:37:00 @4) + (2:35 @5) 33.03 km (4:59 / km) +795m 4:27 / km
ahr:170 max:196 shoes: Hoka Challenger ATR 3

UltraEasy 100km relay in Wanaka for the second year. Ran the last leg as they changed the course to make it 33km and no one else was up to going that far. Was the same leg I ran last year, but 4km of uphill added at the start. Went from Snow farm, over Mt Pisa and down to Luggate.

We got the lead at the bottom of Mt Roy, but were about 10min down on the first relay team by the time James hit the snow farm. Super hot, roughly 35 degrees and definitely no shade to be seen. Had Eugene pour ice water over me before the start and had my bottle cooled as well. Set off at a steady pace and cruised along the first 6 or so k which are all gradually uphill. Hit the switch backs and saw the first relay team a few corners ahead so was pretty confident I could get him. Passed him at 8km and relaxed a bit more, walked the steep sections and refilled all my water at the top. Made a real effort to hold back on the first half of the downhill, which I failed to do last year, kept it under control and just tried to keep drinking. The last 10km is steep farm track and it was still very unpleasant even if I wasn't as shattered this time. Heat got pretty unbearable in the valley, but found a nice sprinkler in a farm paddock. Still a bit of walking in the last km to luggate but not nearly as slow as last year.

Happy with how I paced it, only two minutes slower on the 29km section I did last year and the heat was far worse. Nice to get the win for a second year, definitely not doing that leg again though.

Friday Jan 26 #

6 AM

Running 20:42 intensity: (44 @1) + (19:57 @2) + (1 @3) 3.99 km (5:11 / km) +62m 4:49 / km
ahr:136 max:150 shoes: New Balance Zante v3

Pre-work jog. Driving to Wanaka this arvo.

Thursday Jan 25 #

7 AM

Cycling 18:00 [2]

6 PM

Running 38:49 intensity: (29 @1) + (30:35 @2) + (7:45 @3) 7.8 km (4:58 / km) +103m 4:40 / km
ahr:142 max:165 shoes: New Balance Zante v3

Afterwork run while dinner was in the oven. Just a short easy one today as I'm running the UltraEasy 106km relay this weekend. Doing the downhill leg again as they make it 35km this year and no one else was up to it. Now has about 14km to the top of mount pisa followed by 20km of downhill to luggate. Planning to just take it a bit more relaxed this time and not wreck myself on the first 10k of downhill. Will definitely be a slightly slower pace with the heat, the extra uphill and less fitness, but hopefully we can still win the relay.

Cycling 18:00 [2]

Wednesday Jan 24 #

7 AM

Running 51:32 intensity: (29 @1) + (24:27 @2) + (25:51 @3) + (38 @4) + (7 @5) 9.56 km (5:24 / km) +43m 5:16 / km
ahr:149 max:184 shoes: New Balance Zante v3

Morning run before work, easy cruise and strides, wee bit tired.

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

Tuesday Jan 23 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:06:57 intensity: (37 @1) + (17:03 @2) + (49:17 @3) 12.06 km (5:33 / km) +253m 5:01 / km
ahr:150 max:169 shoes: Hoka Challenger ATR 3

Normal loop around Ross Creek. little tired as I didn't sleep much.
5 PM

Cycling 18:00 [2]

Monday Jan 22 #

8 AM

Cycling 18:00 [2]

11 AM

Running 23:00 intensity: (21 @1) + (6:55 @2) + (14:52 @3) + (52 @4) 4.2 km (5:28 / km) +47m 5:11 / km
ahr:151 max:177 shoes: New Balance Zante v3

Recovery jog and gym.

Strength/Core 25:00 [3]

5 PM

Cycling 18:00 [2]

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