Training Log Archive: AlistairRIn the 7 days ending May 13, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday May 13, 2018 #
9 AM
Running 1:44:51 24.9 km (4:13 / km) +101m 4:08 / km
ahr:162 max:186 shoes: New Balance 1400v6
Long progression run on the waterfront in the new racing flats. Plan was to break the run into 20min sections and gradually increase the pace, finishing around half marathon goal pace. Went pretty well, few niggles from the ITB, but other than that a good solid session.
0-20min - 4:38min/k
20-40min - 4:24min/k
40-60min - 4:11min/k
60-80min - 4:00min/k
80-100min - 3:42min/k
0-20min - 4:38min/k
20-40min - 4:24min/k
40-60min - 4:11min/k
60-80min - 4:00min/k
80-100min - 3:42min/k
10 PM
Strength/Core 10:00 [1]
Stretching 10:00 [1]
Saturday May 12, 2018 #
3 PM
Running 1:00:39 12.66 km (4:47 / km) +144m 4:32 / km
ahr:149 max:169 shoes: Hoka Clifton 4
Fairly easy jog up North East Valley followed by some strides in Logan Park. Had a real full stomach which didn't feel great, other than that it was fine. Laced my shoes up differently and they felt much better, still find the higher drop a bit too much for me.
Thursday May 10, 2018 #
12 PM
Running 1:05:32 14.81 km (4:26 / km) +70m 4:19 / km
ahr:155 max:198 shoes: New Balance 1400v6
30min Tempo run on the waterfront pathway. Aimed to run 3:45 and hit that pretty consistently. Struggled much more than I had hoped to hit this pace, battled a bit after 2 or 3km. HR also a bit high. Really need to get used to running fast for an hour or more, will try and get a nice long steady effort on Sunday. On the up side my ITB seemed alright the whole way.
10 PM
Stretching 10:00 [1]
Strength/Core 15:00 [3]
Wednesday May 9, 2018 #
8 AM
Cycling 18:00 [2]
11 AM
Running 45:54 8.85 km (5:11 / km) +74m 4:59 / km
ahr:135 max:150 shoes: New Balance Zante v3
Easy jog and strides. Felt good, HR much more normal than yesterday. All clear for a tempo run tomorrow.
6 PM
Cycling 18:00 [2]
Tuesday May 8, 2018 #
8 AM
Cycling 18:00 [2]
11 AM
Running 58:30 12.73 km (4:36 / km) +58m 4:30 / km
ahr:156 max:180 shoes: Hoka Clifton 4
Cruise along the waterfront and back. Was doing a steady cruise on the way back, but HR still seemed high. No knee pain to note, will do an easy jog tomorrow and try a tempo run on Thursday.
5 PM
Cycling 18:00 [2]
9 PM
Strength/Core 15:00 [3]
Stretching 10:00 [1]