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Training Log Archive: AlistairR

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running7 6:58:32 51.27(8:10) 82.51(5:04) 1262
  Cycling6 1:48:00
  Strength/Core3 1:15:00
  Stretching2 30:00
  Total14 10:31:32 51.27 82.51 1262

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MoTuWeThFrSaSu

Sunday Feb 11 #

9 AM

Running 1:40:19 intensity: (1:27 @1) + (32:46 @2) + (1:05:34 @3) + (32 @4) 20.47 km (4:54 / km) +525m 4:21 / km
ahr:151 max:174 shoes: Hoka Challenger ATR 3

Karetai loop in the mist and rain, but still pretty warm. Felt good except for slight hip issue again.

Finished my first block of training which was simply getting myself up to 80km of easy running per week again. Next block will be slightly higher mileage with some solid tempo runs and shorter reps for leg speed/strength. Just got to keep up the consistency.
5 PM

Stretching 10:00 [1]

Saturday Feb 10 #

8 AM

Running 52:52 intensity: (1:05 @1) + (38:16 @2) + (13:14 @3) + (17 @4) 11.23 km (4:43 / km) +106m 4:30 / km
ahr:143 max:170 shoes: New Balance Zante v3

Went out to park run with Brooke, cruised around that and then jogged home to clock up my k's. Legs felt the squats from yesterday, legs could do with being stronger if thats all it takes to get them sore.

Friday Feb 9 #

8 AM

Cycling 18:00 [2]

11 AM

Running 32:10 intensity: (1:17 @1) + (29:13 @2) + (1:40 @3) 6.29 km (5:07 / km) +55m 4:54 / km
ahr:135 max:165 shoes: New Balance Zante v3

Recovery jog before and after the gym.

Strength/Core 30:00 [3]

Got on the squat rack for the first time in a while.
5 PM

Cycling 18:00 [2]

Thursday Feb 8 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:16:25 intensity: (45 @1) + (22:04 @2) + (53:04 @3) + (23 @4) + (9 @5) 14.0 km (5:27 / km) +332m 4:53 / km
ahr:150 max:181 shoes: Inov8 Terraclaw 250

Up the big easy and back, felt good, but the downhill made my knees tired pretty quick.
5 PM

Cycling 18:00 [2]

Wednesday Feb 7 #

8 AM

Cycling 18:00 [2]

11 AM

Running 54:55 intensity: (37 @1) + (40:14 @2) + (14:04 @3) 10.74 km (5:07 / km) +63m 4:58 / km
ahr:142 max:165 shoes: New Balance Zante v3

Easy run and strides, felt good today.
5 PM

Cycling 18:00 [2]

Strength/Core 15:00 [1]

Tuesday Feb 6 #

10 AM

Running 1:06:38 intensity: (35 @1) + (25:25 @2) + (40:38 @3) 13.15 km (5:04 / km) +123m 4:51 / km
ahr:149 max:166 shoes: Hoka Challenger ATR 3

Morning run around the beach etc, nice to have a day off work to rest up.

Stretching 20:00 [1]

Monday Feb 5 #

4 PM

Running 35:13 intensity: (3:12 @1) + (26:24 @2) + (5:28 @3) + (9 @4) 6.63 km (5:19 / km) +59m 5:05 / km
ahr:137 max:175 shoes: New Balance Zante v3

Recovery Jog and gym.

Strength/Core 30:00 [3]

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