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Training Log Archive: AlistairR

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running11 7:09:13 56.61(7:35) 91.11(4:43) 935
  Cycling6 1:48:00
  Strength/Core1 30:00
  Stretching1 10:00
  Total19 9:37:13 56.61 91.11 935

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Sunday Feb 24 #

8 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance 1400v6

9 AM

Running 28:59 intensity: (10 @1) + (5:58 @2) + (13:48 @3) + (3:15 @4) + (5:48 @5) 7.91 km (3:40 / km)
ahr:163 max:193 shoes: New Balance 1400v6

Rail trail duathlon run 3 (Day 2). Ranfurly-Waipiata. Same tactic as yesterday, cruised the first 2km in the group and then went hard for a km before settling in for a solid effort. No one tried to go with me this time, got a 2.5min lead for James.
11 AM

Running 32:51 intensity: (33 @2) + (10:31 @3) + (11:22 @4) + (10:25 @5) 8.82 km (3:43 / km)
ahr:175 max:193 shoes: New Balance 1400v6

Rail trail duathlon leg 4. Middle of nowhere to the finish in Middlemarch. James only lost a few minutes so I didn't have much to chase down. Caught him within 2km and then grinded into the headwind for the rest of the leg. Won the overall teams by a decent amount.

Cool race, fun to do a teams event. Felt really good about how I ran, was always able to get into a good rhythm and hold a decent pace. Big weekend though, got an easy week now.

Saturday Feb 23 #

8 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance 1400v6

9 AM

Running 23:40 intensity: (26 @1) + (5:17 @2) + (5:24 @3) + (8:30 @4) + (4:03 @5) 6.55 km (3:37 / km)
ahr:164 max:189 shoes: New Balance 1400v6

Rail trail duathlon, leg 1. Clyde-Alexandra. Just ran with the leaders for a few km, realised only one of the others was just marking whoever was in front. Put in a fast km and got a bit of a gap, relaxed after that and rolled along to the finish to give James a 1 minute lead on the bike. Didn't want to ruin my legs to early.
11 AM

Running 40:58 intensity: (1:23 @2) + (7:48 @3) + (24:18 @4) + (7:29 @5) 10.65 km (3:51 / km) +215m 3:30 / km
ahr:176 max:186 shoes: New Balance 1400v6

Rail trail duathlon run 2. Lauder to Auripo Rd. Cool leg up through the tunnels and over the viaducts etc. James came in 3min down as their cyclist was super fast. I managed to catch their runner pretty early and then kept pushing hard all the up the hill to try and get the strava CR. Pipped Glens time by a minute which was good. Felt strong on both legs. James held our lead to the finish.

Friday Feb 22 #

7 AM

Stretching 10:00 [1]

12 PM

Running 31:21 intensity: (33 @1) + (30:48 @2) 6.66 km (4:42 / km) +98m 4:23 / km
ahr:139 max:150 shoes: New Balance 1080v9

Easy jog around Botanics and the track, feeling fairly good.

Thursday Feb 21 #

7 AM

Cycling 18:00 [2]

12 PM

Running 51:02 intensity: (35 @1) + (46:07 @2) + (4:20 @3) 10.18 km (5:01 / km) +91m 4:48 / km
ahr:141 max:167 shoes: New Balance 1080v9

Easy run along the water front, drills on the track, 3 x strides on the track, 3 x hill sprints on Butts Rd. No workout as I'm racing Saturday/Sunday. Felt pretty good today, first quick running since I pulled my hammy last week and it seemed fine today.
5 PM

Cycling 18:00 [2]

Wednesday Feb 20 #

7 AM

Cycling 18:00 [2]

5 PM

Running 1:06:05 intensity: (59 @1) + (1:01:47 @2) + (3:19 @3) 11.67 km (5:40 / km) +296m 5:02 / km
ahr:140 max:165 shoes: Inov8 X-Talon 212 (Pair 3)

Jog around summer series again, this time opoho. Enjoyed the first half of the course, made some mistakes and missed some routes. Second half was literally just two long legs over to the bottom of signal and back without any route choice. Did a bit of jogging before and after to make up some distance.
6 PM

Cycling 18:00 [2]

Tuesday Feb 19 #

7 AM

Cycling 18:00 [2]

11 AM

Running 1:11:55 intensity: (32 @1) + (1:10:42 @2) + (41 @3) 14.28 km (5:02 / km) +168m 4:45 / km
ahr:138 max:156 shoes: New Balance 1080v9

Bit tired today, just settled for some easy loops around Logan park on the grass. Need some more sleep, been super busy at work the last week or so.
5 PM

Cycling 18:00 [2]

6 PM

Strength/Core 30:00 [3]

At home, didn't feel like mixing it with the freshers in the gym. Did core and ITB exercises, plus a few squats and one legged squats.

Monday Feb 18 #

11 AM

Running 32:22 intensity: (25 @1) + (31:57 @2) 6.39 km (5:04 / km) +67m 4:49 / km
ahr:132 max:152 shoes: New Balance 1080v9

Jog around logan park. Hammy staying sore longer than I'd like.

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