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Training Log Archive: AlistairR

In the 7 days ending May 20:

activity # timemileskm+m
  Running5 5:55:36 46.45(7:39) 74.76(4:45) 1158
  Cycling8 2:24:00
  Stretching3 30:00
  Strength/Core3 30:00
  Total14 9:19:36 46.45 74.76 1158

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Sunday May 20 #

8 AM

Running 1:52:10 intensity: (47 @1) + (18:50 @2) + (1:07:47 @3) + (24:35 @4) + (11 @5) 24.45 km (4:35 / km) +719m 4:00 / km
ahr:160 max:184 shoes: Hoka Clifton 4

Steady 3/4 waitats loop with all the Hill city boys plus Nic and Nathan. Pretty solid pace up the first hill (guess thats what happens when 10 guys try to out do each other). Bit more relaxed, but still steady for the rest of the way. Legs tired out in the last few km. Harder effort than I intended, but was nice to get another long one under the belt, time for some tapering.

Saturday May 19 #

2 PM

Running 9:50 [5] 2.79 km (3:31 / km) +88m 3:03 / km
ahr:159 max:175 shoes: Altra Golden Spike

Ponydales relay. Best cross country race in Dunedin, lots of hills, water jumps, horse jumps as hurdles etc etc. Ran first leg for Hill City senior men. Went to the front and ran the best line, boxed out the others and made them work. Couldn't hold off Nathan and Jonah, but managed to get back into second place on the last downhill.

Pleasantly surprised to find that I took 30sec off my previous best time, especially as I ran 10:20 before JWOC and before WUOC. Also got 4th fastest time of the day and our team took the win. Feeling better and better about the half marathon.

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: Salomon Sense Pro 2

Ended up doing alot of warm up as the start was delayed a reasonable amount.

Strength/Core 10:00 [3]

Stretching 10:00 [1]

Friday May 18 #

Note
(rest day)

8 AM

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

Thursday May 17 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:15:39 intensity: (24 @1) + (16:47 @2) + (16:34 @3) + (10:38 @4) + (31:16 @5) 17.35 km (4:22 / km) +31m 4:19 / km
ahr:168 max:187 shoes: New Balance 1400v6

Tempo run around the industrial block, 2 x 5km with 4min jog recovery. Did the first one quite relaxed and hit 3:42min/k. Wind picked up for the second one and I pushed a bit harder (3:39min/k). Felt much better than last week, still think my legs will struggle to keep this up for 21km.
6 PM

Cycling 18:00 [2]

8 PM

Stretching 10:00 [1]

Strength/Core 10:00 [3]

Wednesday May 16 #

8 AM

Cycling 18:00 [2]

12 PM

Running 42:05 intensity: (1:20 @1) + (40:21 @2) + (24 @3) 7.99 km (5:16 / km) +73m 5:02 / km
ahr:130 max:142 shoes: Hoka Clifton 4

Easy jog and strides. Felt ok, tempo session tomorrow.
5 PM

Cycling 18:00 [2]

Tuesday May 15 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:10:52 intensity: (43 @1) + (19:45 @2) + (50:02 @3) + (22 @4) 14.17 km (5:00 / km) +247m 4:36 / km
ahr:152 max:171 shoes: Salomon Sense Pro 2

Easy cruise around Ross Creek as I'm bit bored with the waterfront pathway. Went a bit further than I meant to and legs still a little beat up from Sunday, otherwise all good. Nice easy run tomorrow and a tempo session on Thursday.
6 PM

Cycling 18:00 [2]

Strength/Core 10:00 [3]

Stretching 10:00 [1]

Monday May 14 #

Note
(rest day)

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