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Training Log Archive: AlistairR

In the 7 days ending Feb 23, 2018:

activity # timemileskm+m
  Running7 7:19:13 56.43(7:47) 90.81(4:50) 1088
  Cycling3 54:00
  Strength/Core2 50:00
  Stretching2 35:00
  Total10 9:38:13 56.43 90.81 1088

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Friday Feb 23, 2018 #

7 AM

Running 31:43 intensity: (18 @1) + (25:32 @2) + (5:53 @3) 6.09 km (5:12 / km) +58m 4:58 / km
ahr:143 max:162 shoes: Salomon Sense Pro 2

Recovery jog and gym, calfs a bit sore. Trying out my new trail shoes before doing a long run in them on Sunday. They are super stiff compared to Inov8's and the heel isn't locked down super well. Got much more used to them after a few km, hopefully they feel better on some trails.
C • Shoes 2

Strength/Core 20:00 [3]

Short as it was before work.

Cycling 18:00 [2]

Thursday Feb 22, 2018 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:10:45 intensity: (39 @1) + (34:33 @2) + (17:52 @3) + (16:02 @4) + (1:39 @5) 15.83 km (4:28 / km) +169m 4:15 / km
ahr:153 max:183 shoes: New Balance Zante v3

Tempo session in wind. 3x10min with 2min jog recovery. Went 3:39, 3:37, 3:41min/k, found it hard to pace with the wind. All up, feeling ok, ITB slightly niggly and just don't want to get sick when I start teaching undergrads.
6 PM

Cycling 18:00 [2]

Wednesday Feb 21, 2018 #

12 PM

Running 59:18 intensity: (22 @1) + (42:03 @2) + (16:35 @3) + (18 @4) 11.92 km (4:58 / km) +200m 4:35 / km
ahr:143 max:174 shoes: Inov8 f-lite 195

Reps day in the rain. 4x60sec Hills for strength, 4x400m on the track for speed. Lovelock ave wasn't quite long enough for 60sec, was a nice surprise as it means I'm going further than I have before in that time. Track was wet and windy, but still knocked them out in 70sec without any problems.

Tuesday Feb 20, 2018 #

1 PM

Running 1:18:33 intensity: (1:23 @1) + (1:05:16 @2) + (11:48 @3) + (6 @4) 14.37 km (5:28 / km) +381m 4:50 / km
ahr:142 max:172 shoes: Inov8 Terraclaw 250

Up signal and back through the botanic gardens, bit rainy, nice and cruisy, hammys a bit tight.

Monday Feb 19, 2018 #

5 PM

Running 35:06 intensity: (3:55 @1) + (29:18 @2) + (1:53 @3) 6.72 km (5:13 / km) +57m 5:01 / km
ahr:126 max:146 shoes: Inov8 Terraclaw 250

Recovery jog.

Strength/Core 30:00 [3]

Sunday Feb 18, 2018 #

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, 2018 #

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]

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