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Training Log Archive: AlistairR

In the 7 days ending Jan 27, 2019:

activity # timemileskm+m
  Running8 7:24:46 55.1(8:04) 88.67(5:01) 1325
  Cycling6 1:48:00
  Strength/Core2 1:00:00
  Stretching2 30:00
  Total17 10:42:46 55.1 88.67 1325

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

8 AM

Running 1:49:58 intensity: (1:32 @1) + (1:12:13 @2) + (32:43 @3) + (3:30 @4) 22.57 km (4:52 / km) +525m 4:22 / km
ahr:149 max:172 shoes: Saucony Zealot ISO 3

Another Karetai Loop, extended it a bit more, including out to St Clair. Super nice day, felt good. Did 5km of steady running on the flat near the end. Kept it pretty controlled (HR under 170), and was just over 4min/k. Fitness coming along nicely.

Saturday Jan 26, 2019 #

8 AM

Running 1:02:40 intensity: (1:18 @1) + (59:23 @2) + (1:59 @3) 12.05 km (5:12 / km) +67m 5:04 / km
ahr:139 max:163 shoes: Saucony Zealot ISO 3

Easy run and strides, legs a little sleepy, but otherwise ok.
11 AM

Stretching 15:00 [1]

Friday Jan 25, 2019 #

7 AM

Cycling 18:00 [2]

12 PM

Running 35:26 intensity: (1:05 @1) + (34:06 @2) + (15 @3) 6.84 km (5:11 / km) +67m 4:56 / km
ahr:133 max:151 shoes: Saucony Zealot ISO 3

Jog around Logan park before the gym. Felt fine, few little tight spots from sprints yesterday.

Running 10:50 intensity: (16 @1) + (10:34 @2) 2.1 km (5:09 / km) +27m 4:51 / km
ahr:135 max:146 shoes: Saucony Zealot ISO 3

Walked back into the department just as the fire alarm went off, had to evacuate anyway so went and jogged around for another 10mins while they sorted it out.

Strength/Core 30:00 [3]

Gym.
5 PM

Cycling 18:00 [2]

Thursday Jan 24, 2019 #

12 PM

Running 1:06:43 intensity: (20 @1) + (48:31 @2) + (15:07 @3) + (2:45 @4) 14.26 km (4:41 / km) +173m 4:25 / km
ahr:146 max:177 shoes: New Balance 1400v6

Originally planned on hill reps, but Nathan wanted to run a 5k and I was going to pace some it. He ended up not doing it so I did some reps on the track and then some hill sprints to finish off.

2x300, 2x200, 2x100 Track
2x30s, 2x20s, 2x10s Hills

Bit windy, but felt fairly good today, especially cruising around on my warm up/down.

Wednesday Jan 23, 2019 #

7 AM

Running 27:57 intensity: (1:55 @1) + (25:56 @2) + (6 @3) 5.5 km (5:05 / km) +45m 4:53 / km
ahr:134 max:149 shoes: Saucony Zealot ISO 3

Jog to work, feeling fine.
5 PM

Running 27:03 intensity: (1:28 @1) + (25:23 @2) + (12 @3) 5.54 km (4:53 / km) +54m 4:39 / km
ahr:130 max:145 shoes: Saucony Zealot ISO 3

Jog back in the rain, feeling good.
7 PM

Stretching 15:00 [1]

Tuesday Jan 22, 2019 #

7 AM

Cycling 18:00 [2]

11 AM

Running 1:10:57 intensity: (31 @1) + (1:03:36 @2) + (6:50 @3) 13.35 km (5:19 / km) +294m 4:47 / km
ahr:145 max:162

5 PM

Strength/Core 30:00 [3]

Gym, including weights on the legs.
6 PM

Cycling 18:00 [2]

Monday Jan 21, 2019 #

7 AM

Cycling 18:00 [2]

11 AM

Running 33:12 intensity: (53 @1) + (32:01 @2) + (18 @3) 6.46 km (5:08 / km) +73m 4:52 / km
ahr:134 max:156 shoes: Saucony Zealot ISO 3

Recovery Jog, felt good.
5 PM

Cycling 18:00 [2]

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