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Training Log Archive: AlistairR

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running8 6:24:18 48.69(7:54) 78.35(4:54) 1098
  Cycling4 1:12:00
  Strength/Core1 25:00
  Total12 8:01:18 48.69 78.35 1098

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MoTuWeThFrSaSu

Sunday Mar 31 #

8 AM

Running 1:30:13 intensity: (26 @1) + (1:00:41 @2) + (25:45 @3) + (3:21 @4) 15.47 km (5:50 / km) +465m 5:04 / km
ahr:148 max:174 shoes: New Balance 1080v9

Cruise around Ross Creek and Rewoods with Sam, Oli, Kirk and Dan. Sort of wanted a few more km to hit 80, but its always slow on those tracks. Knee fine after yesterday, week of tapering and then its time to see where the fitness is at.

Saturday Mar 30 #

1 PM

Running 53:29 intensity: (26 @1) + (46:26 @2) + (6:37 @3) 10.57 km (5:04 / km) +264m 4:30 / km
ahr:143 max:168 shoes: New Balance 1080v9

Hill city open day, cruise up big easy and down to Ravensbourne. Feeling fine, was a clumsy muppet and tripped up near the end, bashed my knee and scraped up my hands. Should be all good.

Friday Mar 29 #

11 AM

Running 35:09 intensity: (1:17 @1) + (31:50 @2) + (2:02 @3) 7.41 km (4:45 / km) +97m 4:27 / km
ahr:135 max:164 shoes: New Balance 1080v9

Easy cruise around Logan park, feeling pretty good after yesterdays session, taper going well.

Strength/Core 25:00 [3]

First gym in a while, no heavy leg stuff.

Thursday Mar 28 #

7 AM

Cycling 18:00 [2]

12 PM

Running warm up/down 20:16 intensity: (57 @1) + (19:13 @2) + (6 @3) 4.35 km (4:40 / km)
ahr:136 max:147 shoes: Nike Vaporfly 4% Flyknit

Running 28:27 intensity: (1:30 @2) + (16:20 @3) + (9:22 @4) + (1:15 @5) 8.01 km (3:33 / km)
ahr:169 max:181 shoes: Nike Vaporfly 4% Flyknit

8km Progression on the waterfront with Nic. Plan was 3:45min/k down to 3:30min/k, but had a tail wind to start and felt good so went bit quicker. Ended up being 3:42-3:22min/k. Last proper workout before Southern Lakes 10k, feeling pretty good with how the trainings gone.

Running warm up/down 15:04 intensity: (3:26 @2) + (11:38 @3) 3.32 km (4:32 / km) +26m 4:22 / km
ahr:155 max:161 shoes: Nike Vaporfly 4% Flyknit

5 PM

Cycling 18:00 [2]

Wednesday Mar 27 #

7 AM

Running 26:22 intensity: (1:08 @1) + (25:09 @2) + (5 @3) 5.42 km (4:52 / km) +42m 4:41 / km
ahr:134 max:147 shoes: New Balance 1080v9

Commute.
5 PM

Running 25:40 intensity: (55 @1) + (24:42 @2) + (3 @3) 5.37 km (4:47 / km) +52m 4:33 / km
ahr:132 max:144 shoes: New Balance 1080v9

Commute.

Tuesday Mar 26 #

8 AM

Cycling 18:00 [2]

11 AM

Running 57:54 intensity: (23 @1) + (55:43 @2) + (1:48 @3) 12.07 km (4:48 / km) +81m 4:38 / km
ahr:145 max:161 shoes: New Balance 1080v9

Easy hour around Logan park and the waterfront. Feeling ok.
6 PM

Cycling 18:00 [2]

Monday Mar 25 #

11 AM

Running 31:44 intensity: (30 @1) + (30:52 @2) + (22 @3) 6.37 km (4:59 / km) +71m 4:43 / km
ahr:137 max:155 shoes: New Balance 1080v9

Usual jog. Felt quite good, tired from yesterday, but legs not nearly as beat up as they would be after a 25km flat road run.

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