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Training Log Archive: AlistairR

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Running8 8:32:19 60.32(8:30) 97.08(5:17) 2165
  Cycling6 1:48:00
  Strength/Core3 45:00
  Stretching1 15:00
  Total17 11:20:19 60.32 97.08 2165

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

8 AM

Running 2:11:28 intensity: (20 @1) + (14:27 @2) + (1:56:15 @3) + (26 @4) 23.53 km (5:35 / km) +764m 4:48 / km
ahr:157 max:175 shoes: Salomon Sense Pro 2

Long run from home in Christchurch. Up Huntsbury and then all the way along the Crater Rim Walkway to Scarborough and then back and down Cpt Thomas. Got a bit lost near the gondola in the mist and ended up doing an extra loop.

Pretty decent week, 97km and 8.5 hrs, mostly hills and trails, looking forward to getting some redemption at a race after the last few have gone been pretty unlucky.
10 PM

Stretching 15:00 [1]

Saturday Sep 22, 2018 #

5 AM

Running 51:32 intensity: (3:22 @1) + (46:57 @2) + (1:13 @3) 9.71 km (5:18 / km) +112m 5:01 / km
ahr:132 max:156 shoes: Saucony Zealot ISO 3

Early morning before getting a flight to Christchurch for the weekend. Just cruised around the neighborhood and then did 6x20sec Hills plus 6x100m strides. Felt good considering the time.

Friday Sep 21, 2018 #

12 PM

Running 40:06 intensity: (20 @1) + (17:13 @2) + (22:21 @3) + (12 @4) 8.16 km (4:55 / km) +92m 4:39 / km
ahr:149 max:177 shoes: Salomon Sense Pro 2

Just jogging.

Saw theres a half marathon in Hagley park on Sunday... nice and flat, nice and fast... Despite my legs being battered by hills and very non-tapered... I am very tempted...

Thursday Sep 20, 2018 #

8 AM

Cycling 18:00 [2]

Strength/Core 15:00 [1]

Leg strength.
12 PM

Running 1:20:44 intensity: (29 @1) + (15:56 @2) + (1:03:45 @3) + (34 @4) 15.18 km (5:19 / km) +640m 4:24 / km
ahr:152 max:176 shoes: Salomon Sense Pro 2

Double signal hill again. Easy uphill, steady on the downhill. Feeling pretty good.
5 PM

Cycling 18:00 [2]

Wednesday Sep 19, 2018 #

7 AM

Running 56:36 intensity: (14:44 @1) + (23:19 @2) + (17:24 @3) + (56 @4) + (13 @5) 11.76 km (4:49 / km) +67m 4:41 / km
ahr:132 max:186 shoes: Saucony Zealot ISO 3

Commute into uni, little bit with the HCU boys who had just finished their tempo. Looking good for road relays in a few weeks.
6 PM

Running 26:04 intensity: (1:21 @1) + (23:33 @2) + (1:10 @3) 5.44 km (4:48 / km) +54m 4:34 / km
ahr:132 max:164 shoes: Saucony Zealot ISO 3

Jog home. Definitely an easy way to clock up 17km in one day.

Tuesday Sep 18, 2018 #

7 AM

Strength/Core 15:00 [1]

Legs
8 AM

Cycling 18:00 [2]

12 PM

Running 1:23:44 [2] 15.0 km (5:35 / km) +350m 5:00 / km
shoes: Salomon Sense Pro 2

Easy cruise around Ross Creek and McGouns. No GPS as it stuffed up. Nice to get out on these trails again.
5 PM

Cycling 18:00 [2]

Monday Sep 17, 2018 #

7 AM

Cycling 18:00 [2]

11 AM

Running 42:05 intensity: (1:02 @1) + (34:32 @2) + (6:13 @3) + (6 @4) + (12 @5) 8.29 km (5:05 / km) +87m 4:49 / km
ahr:139 max:187 shoes: Salomon Sense Pro 2

Easy jog around logan park, pissing with rain the whole time, back to typical Dunedin weather.
5 PM

Cycling 18:00 [2]

6 PM

Strength/Core 15:00 [3]

Core

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