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Training Log Archive: AlistairR

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running7 6:56:50 54.54(7:39) 87.78(4:45) 1026
  Cycling4 1:12:00
  Strength/Core2 1:00:00
  Orienteering1 32:34 2.84(11:29) 4.57(7:08) 123
  Total12 9:41:24 57.38 92.35 1149

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MoTuWeThFrSaSu

Sunday Feb 17 #

8 AM

Running 1:50:52 intensity: (1:05 @1) + (1:18:06 @2) + (31:41 @3) 23.53 km (4:43 / km) +513m 4:15 / km
ahr:148 max:166 shoes: New Balance 1080v9

Long run up Highcliff, this time all the way to Larnarch Castle and then down Castlewood Rd to Company bay and back along the Portabello Rd by the harbour. Felt pretty good up the hill, slightly faster to the Karetai turn off again, Hammy a bit sore on the descent though. Headwind all the way back, but not major, held a nice steady pace around 4:20's, felt a little beat up near the end. Only easy runs coming week as I'm racing the Rail Trail Duathlon with a mate at the weekend.

Saturday Feb 16 #

11 AM

Running 1:00:00 intensity: (36 @1) + (58:12 @2) + (1:12 @3) 12.93 km (4:38 / km) +94m 4:29 / km
ahr:144 max:156 shoes: New Balance 1080v9

Cruise around the normal Saturday loop, no strides or hill sprints as my hammy was still sore. Not worried about it, but didn't want to aggravate it any more. Cruised along at a pretty decent clip even with heart rate in the normal range.

Friday Feb 15 #

8 AM

Cycling 18:00 [2]

12 PM

Running 34:43 intensity: (48 @1) + (33:32 @2) + (23 @3) 6.81 km (5:06 / km) +70m 4:51 / km
ahr:133 max:154 shoes: New Balance 1080v9

Jog and gym. Hammy still a bit sore, kept it easy.

Strength/Core 30:00 [3]

No leg stuff because of hammy.
5 PM

Cycling 18:00 [2]

Thursday Feb 14 #

12 PM

Running 1:12:47 intensity: (15 @1) + (37:19 @2) + (12:53 @3) + (22:20 @4) 16.61 km (4:23 / km) +96m 4:15 / km
ahr:156 max:179 shoes: New Balance 1400v6

Tempo workout on the waterfront pathway in the rain. 12, 10, 8min with 2min easy run recovery. Paces were 3:49 (headwind), 3:38 (head and tailwind), 3:37 (tailwind). Felt pretty good, these are getting longer, faster and easier. Twinged my right hammy a little in the last few minutes so didn't do the hill sprints I had planned. Will add them in on Saturday if I feel alright.

Wednesday Feb 13 #

11 AM

Running 38:57 intensity: (26 @1) + (37:54 @2) + (37 @3) 7.76 km (5:01 / km) +96m 4:44 / km
ahr:135 max:157 shoes: New Balance 1080v9

Easy jog around Logan park at lunch time.
5 PM

Orienteering 32:34 intensity: (1:03 @1) + (29:59 @2) + (1:32 @3) 4.57 km (7:08 / km) +123m 6:17 / km
ahr:141 max:158 shoes: Inov8 X-Talon 212 (Pair 3)

Summer series at chingford park and a bit more jogging. Figured I should jog round a few orienteering events if I'm going to nationals. Was the first event in a long time.

Tuesday Feb 12 #

7 AM

Cycling 18:00 [2]

11 AM

Running 1:09:31 intensity: (31 @1) + (1:06:56 @2) + (2:04 @3) 14.14 km (4:55 / km) +158m 4:39 / km
ahr:140 max:160 shoes: New Balance 1080v9

Easy cruise around the Gardens and then along the waterfront, felt better today.
5 PM

Cycling 18:00 [2]

Strength/Core 30:00 [3]

Full session. Getting stronger, noticed improvement after a week off.

Monday Feb 11 #

12 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 1080v9

Recovery jog from uni, watch was flat and at home.

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