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Training Log Archive: AlistairR

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running7 7:13:42 56.16(7:43) 90.38(4:48) 854
  Cycling8 2:24:00
  Stretching3 45:00
  Strength/Core2 45:00
  Total16 11:07:42 56.16 90.38 854

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MoTuWeThFrSaSu

Sunday Feb 18 #

9 AM

Running 1:45:30 intensity: (16 @1) + (51:07 @2) + (32:03 @3) + (22:04 @4) 23.25 km (4:32 / km) +123m 4:25 / km
ahr:153 max:178 shoes: Hoka Challenger ATR 3

Long flat pavement bash around the waterfront path. 60min easy (4:50min/k) followed by 40min steady (4:04min/k), and a short warm down. The faster section was a little harder than anticipated, but given its been my first week that included quality sessions and I upped the mileage to 90km I'm fairly happy with it.

Stretching 20:00 [1]

ITB was actually fine while running, but still keeping up the stretching and strengthening.

Saturday Feb 17 #

8 AM

Running 58:18 intensity: (1:17 @1) + (43:07 @2) + (11:15 @3) + (2:39 @4) 12.63 km (4:37 / km) +102m 4:26 / km
ahr:144 max:177 shoes: New Balance Zante v3

Cruise around park run, got a bit carried away on the second lap. Easy jog home afterwards.
9 AM

Stretching 15:00 [1]

Friday Feb 16 #

1 PM

Running 32:38 intensity: (1:03 @1) + (28:50 @2) + (2:45 @3) 6.33 km (5:09 / km) +53m 4:57 / km
ahr:136 max:166 shoes: New Balance Zante v3

Recovery jog.

Strength/Core 25:00 [3]

Stopped doing any leg work except for my injury prevention type exercises. Other exercises are just to much load on my 'rest days' and I don't have the time to include them on my hard days.

Thursday Feb 15 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:07:30 intensity: (45 @1) + (17:42 @2) + (32:51 @3) + (13:38 @4) + (2:34 @5) 15.18 km (4:27 / km) +98m 4:19 / km
ahr:156 max:184 shoes: New Balance Zante v3

First tempo run. 5x6min with 1min jog recoveries on the waterfront. Alternated headwind and tailwind, last one was both. Rough aim of just over 3:40min/k, ended up running 3:45's into the wind and 3:36's with the tailwind. Didn't struggle, felt good, still need to keep an eye on my ITB issues. Plan is to keep the total tempo time at 30min but do less and less reps i.e. next week will be 3x10min, then 2x15min the week after etc.
5 PM

Cycling 18:00 [2]

Stretching 10:00 [1]

Wednesday Feb 14 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:03:05 intensity: (44 @1) + (39:10 @2) + (23:11 @3) 12.35 km (5:06 / km) +123m 4:52 / km
ahr:144 max:169 shoes: Inov8 f-lite 195

This block of training will be some short reps for leg strength/speed and start to build up tempo running. So today was reps, did 6x30sec Hill sprints on Lovelock Ave and then 6x200m in Logan park as the track was being used. Felt good, little uncoordinated when going fast, will get better and more efficient. 200's were approx. and times were 33-35.
5 PM

Cycling 18:00 [2]

Tuesday Feb 13 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:15:48 intensity: (39 @1) + (16:48 @2) + (58:17 @3) + (4 @4) 14.74 km (5:09 / km) +305m 4:40 / km
ahr:151 max:172 shoes: Inov8 Terraclaw 250

Cruise around Ross Creek, felt good today.
5 PM

Cycling 18:00 [2]

Monday Feb 12 #

8 AM

Cycling 18:00 [2]

5 PM

Running 30:53 intensity: (2:05 @1) + (25:50 @2) + (2:58 @3) 5.92 km (5:13 / km) +51m 5:00 / km
ahr:135 max:153 shoes: New Balance Zante v3

recovery jog, no ITB issues at all even though it was sore yesterday.

Strength/Core 20:00 [3]

6 PM

Cycling 18:00 [2]

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