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Training Log Archive: AlistairR

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Running8 8:33:50 61.09(8:25) 98.32(5:14) 1723
  Cycling6 1:48:00
  Total14 10:21:50 61.09 98.32 1723

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

12 PM

Running 2:09:22 intensity: (1:55 @1) + (58:09 @2) + (1:08:00 @3) + (1:18 @4) 22.58 km (5:44 / km) +660m 5:00 / km
ahr:148 max:176 shoes: Salomon Sense Pro 2

Long easy jog on the trails. Legs still a little beat up and ready for a taper after two solid weeks on the trails and downhill.

Saturday Sep 29, 2018 #

2 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Salomon Sense Pro 2

Easy jog around logan park with 6x20sec Hills and 6x100m barefoot strides. Felt alright. Teams released for Takehe-Akaroa, definitely more big hitters on my leg than I expected... (Oska Baynes, Nick Horspool etc etc...)

Friday Sep 28, 2018 #

2 PM

Running 40:50 intensity: (21 @1) + (39:36 @2) + (53 @3) 8.0 km (5:06 / km) +83m 4:51 / km
ahr:139 max:151 shoes: Salomon Sense Pro 2

Easy recovery jog.

Thursday Sep 27, 2018 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:17:28 intensity: (48 @1) + (19:22 @2) + (53:17 @3) + (3:37 @4) + (24 @5) 15.14 km (5:07 / km) +405m 4:31 / km
ahr:155 max:186 shoes: Saucony Zealot ISO 3

Another 80mins in the bank. Easy run up signal and then 4x1km down signal road. First two a bit undulating, the others down/flat. Ran 3:06, 3:03, 2:56, 2:49. Didn't want to do a full blown workout so this was mainly just to get an idea of pacing for national road relays next weekend, also to check my cushy shoes are all good to go fast in. Taking all my runs a bit easier from now on.
5 PM

Cycling 18:00 [2]

Wednesday Sep 26, 2018 #

8 AM

Running 40:08 intensity: (43 @1) + (33:29 @2) + (5:47 @3) + (9 @4) 8.54 km (4:42 / km) +47m 4:35 / km
ahr:142 max:174 shoes: Saucony Zealot ISO 3

Commute. Super windy and cold. Slight niggle in right knee.
5 PM

Running 40:57 intensity: (30 @1) + (4:42 @2) + (32:56 @3) + (2:31 @4) + (18 @5) 8.51 km (4:49 / km) +52m 4:40 / km
ahr:159 max:181 shoes: Saucony Zealot ISO 3

Easy jog back home. Feeling pretty tired into the headwind.

Tuesday Sep 25, 2018 #

8 AM

Cycling 18:00 [2]

4 PM

Running 1:23:35 intensity: (1:42 @1) + (29:07 @2) + (51:51 @3) + (55 @4) 15.2 km (5:30 / km) +396m 4:52 / km
ahr:149 max:175 shoes: Salomon Sense Pro 2

Easy cruise around Ross Creek. Wee bit tired on some sections, overall okay.
6 PM

Cycling 18:00 [2]

Monday Sep 24, 2018 #

9 AM

Cycling 18:00 [2]

12 PM

Running 41:30 intensity: (36:21 @1) + (2:31 @2) + (2:38 @3) 8.34 km (4:59 / km) +82m 4:45 / km
ahr:114 max:128 shoes: Salomon Sense Pro 2

Recovery jog, not feeling too bad.
5 PM

Cycling 18:00 [2]

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