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Training Log Archive: AlistairR

In the 7 days ending Jul 8, 2018:

activity # timemileskm+m
  Running6 7:45:44 58.55(7:57) 94.22(4:57) 1479
  Cycling6 1:48:00
  Strength/Core5 1:40:00
  Stretching1 20:00
  Total17 11:33:44 58.55 94.22 1479

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MoTuWeThFrSaSu

Sunday Jul 8, 2018 #

3 PM

Running 2:01:09 intensity: (29 @1) + (22:39 @2) + (1:27:48 @3) + (10:13 @4) 24.8 km (4:53 / km) +600m 4:21 / km
ahr:158 max:178 shoes: Salomon Sense Pro 2

Rolled my ankle last night so was a bit sore, did an extended Karetai loop and actually felt pretty good, knocked it off without any problems. That's ticked off three weeks over 90km so going to have an easy one this week before heading into another 3 week block at similar mileage but with more intensity.

Saturday Jul 7, 2018 #

1 PM

Strength/Core 20:00 [3]

Leg Strength.
3 PM

Running 1:08:04 intensity: (1:30 @1) + (1:06:31 @2) + (3 @3) 13.84 km (4:55 / km) +170m 4:38 / km
ahr:140 max:146 shoes: Saucony Zealot ISO 3

Easy jog around the block and strides in Bayfield park.

Friday Jul 6, 2018 #

7 AM

Running 34:54 intensity: (55 @1) + (27:02 @2) + (6:57 @3) 7.19 km (4:51 / km) +33m 4:45 / km
ahr:140 max:169 shoes: Saucony Zealot ISO 3

Easy jog to the gym and then on to work.

Strength/Core 20:00 [3]

Gym before work. Upper body and core.
5 PM

Cycling 18:00 [2]

Thursday Jul 5, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg Strength.
8 AM

Cycling 18:00 [2]

4 PM

Running 1:33:56 [2] 20.3 km (4:38 / km) +187m 4:25 / km
shoes: Saucony Zealot ISO 3

Same long run home as the last two weeks, feeling alright.

Wednesday Jul 4, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg Strength.
8 AM

Cycling 18:00 [2]

12 PM

Running 1:04:12 intensity: (36 @1) + (25:59 @2) + (36:47 @3) + (32 @4) + (18 @5) 12.74 km (5:02 / km) +131m 4:48 / km
ahr:147 max:187 shoes: Saucony Zealot ISO 3

6x30sec Hill reps on Lovelock Ave followed by an easy cruise with Tom and Jared. Nice day, feeling good.
6 PM

Cycling 18:00 [2]

Tuesday Jul 3, 2018 #

7 AM

Strength/Core 20:00 [3]

8 AM

Cycling 18:00 [2]

11 AM

Running 1:23:29 intensity: (1:12 @1) + (18:42 @2) + (1:02:20 @3) + (1:14 @4) + (1 @5) 15.35 km (5:26 / km) +358m 4:52 / km
ahr:153 max:180 shoes: Salomon Sense Pro 2

Easy cruise up signal hill and back, felt pretty good today, nice and relaxed.
6 PM

Cycling 18:00 [2]

Monday Jul 2, 2018 #

8 PM

Stretching 20:00 [1]
(rest day)

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