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Training Log Archive: AlistairR

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running7 6:03:53 49.8(7:18) 80.15(4:32) 499
  Cycling6 1:48:00
  Stretching1 1:00:00
  Total14 8:51:53 49.8 80.15 499

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MoTuWeThFrSaSu

Sunday Apr 7 #

7 AM

Running 1:35:37 intensity: (46 @1) + (28:19 @2) + (46:44 @3) + (19:16 @4) + (32 @5) 20.84 km (4:35 / km) +102m 4:29 / km
ahr:159 max:186 shoes: New Balance 1080v9

Cruise around Hawea, a bit of nice trail, some gravel road and a little bit of tarmac. Felt ok, quads a bit sore.

Saturday Apr 6 #

9 AM

Running race 33:08 intensity: (5:34 @2) + (58 @3) + (3:48 @4) + (22:48 @5) 9.98 km (3:19 / km) +11m 3:18 / km
ahr:181 max:211 shoes: Nike Vaporfly 4% Flyknit

Southern Lakes 10km, 33.08, about 6th overall.

Nice day, cold sunny and no wind. Hammy a bit tight, but otherwise good. Plan was stick on 3.24's as long as possible and then bank a bit of time on the little downhill into Wanaka. Pretty good field, lots of people near my pace. Went out in a group, faster than planned but felt fine on a slight downhill. Locked in with two University runners for the first 5km, perfect pace for how I was feeling. Fell back a bit on a slight hill, but kept pretty close behind them and didn't push into the red zone. Kept hitting low 3.20's for a few more km, gave the last hill everything I had and rolled down into the finish. Last 400m on the wet grass was hard in the vaporflys. Absolutely stoked with the time, 1:34min PB, previous best times were both clyde to Alex which is a slight downhill as well. Nice to have a good training block and execute a race well, especially after a pretty poor second half of last year.

Got a few cruisy weeks, including orienteering nationals, and then a solid 5 week block going into chch half. Keen to see what I can do in a half now.

Running warm up/down 18:00 intensity: (4 @1) + (1:12 @2) + (4:56 @3) + (11:42 @4) + (6 @5) 3.44 km (5:14 / km) +14m 5:07 / km
ahr:168 max:180 shoes: New Balance 1080v9

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance 1080v9

Friday Apr 5 #

11 AM

Running 27:03 intensity: (1:10 @1) + (25:26 @2) + (27 @3) 5.55 km (4:53 / km) +54m 4:39 / km
ahr:137 max:158 shoes: New Balance 1080v9

Shakeout jog around Logan park, felt good for the first 10mins and then super sluggish for the rest. Hopefully I'll be ready to go tomorrow morning.

Thursday Apr 4 #

8 AM

Cycling 18:00 [2]

12 PM

Running 39:38 intensity: (2:49 @1) + (35:49 @2) + (1:00 @3) 8.2 km (4:50 / km) +81m 4:36 / km
ahr:130 max:149 shoes: New Balance 1080v9

Jog and strides, tight hammy but otherwise ready to roll.
5 PM

Cycling 18:00 [2]

Wednesday Apr 3 #

7 AM

Cycling 18:00 [2]

11 AM

Running 45:43 intensity: (1:12 @1) + (43:33 @2) + (58 @3) 9.76 km (4:41 / km) +110m 4:26 / km
ahr:135 max:164 shoes: New Balance 1080v9

Cruise around Logan park. Feeling good.
6 PM

Cycling 18:00 [2]

Tuesday Apr 2 #

11 AM

Running 19:41 intensity: (1:19 @1) + (18:16 @2) + (6 @3) 4.2 km (4:41 / km) +21m 4:34 / km
ahr:133 max:143 shoes: New Balance 1080v9

WU

Running 12:16 intensity: (44 @2) + (7:21 @3) + (4:11 @4) 3.69 km (3:19 / km)
ahr:164 max:174 shoes: Nike Vaporfly 4% Flyknit

Short taper session, trying to lock in the race pace. Did 3x1km with 60sec jog recovery. Hit 3:24, 3:22, 3:22. Wasn't as smooth as I would have liked, but it was windy and cold and I didn't have any coffee today. Just jogging and strides until Sunday.

Running 21:03 intensity: (14 @1) + (20:20 @2) + (29 @3) 4.51 km (4:40 / km) +32m 4:30 / km
ahr:142 max:157 shoes: New Balance 1080v9

WD
7 PM

Stretching 1:00:00 [1]

Stretching/yoga class with Brooke, should probably stretch more often. Quads and Hammys very tight.

Monday Apr 1 #

7 AM

Cycling 18:00 [2]

11 AM

Running 31:44 intensity: (32 @1) + (30:34 @2) + (38 @3) 6.48 km (4:54 / km) +75m 4:38 / km
ahr:137 max:158 shoes: New Balance 1080v9

Usual Jog, felt fine. Toe a bit bruised from where I hit it on Saturday.
6 PM

Cycling 18:00 [2]

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