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Training Log Archive: AlistairR

In the 7 days ending May 16, 2019:

activity # timemileskm+m
  Running8 7:44:24 61.93(7:30) 99.67(4:40) 969
  Stretching1 20:00
  Total9 8:04:24 61.93 99.67 969

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Thursday May 16, 2019 #

12 PM

Running 1:09:37 intensity: (25 @1) + (32:14 @2) + (13:45 @3) + (21:38 @4) + (1:35 @5) 16.8 km (4:09 / km) +169m 3:57 / km
ahr:159 max:181 shoes: New Balance 1400v6

Well that weather was disgusting, rain and wind and bloody cold, at least this is the last Dunedin winter I'll have to deal with for at least 3 years.

Did a 10km progression run around Logan Park rather than another 12km worth of tempo as I didn't want to push the boat out too far. Did 4km at 3:46min/k, next 4km at 3:33min/k, last 2km at 3:20 and 3:16min/k. Overall 36:02 for the 10k which is bang on goal half marathon pace. Feeling much better about my fitness after this one, especially running solo in the shit conditions.
C • Nice session! 2

Wednesday May 15, 2019 #

8 AM

Running 25:37 intensity: (22 @1) + (24:54 @2) + (21 @3) 5.35 km (4:47 / km) +41m 4:37 / km
ahr:139 max:159 shoes: New Balance 1080v9

Commute. All good.
6 PM

Running 26:08 intensity: (42 @1) + (25:25 @2) + (1 @3) 5.41 km (4:50 / km) +45m 4:38 / km
ahr:130 max:145 shoes: New Balance 1080v9

Commute. Felt good despite the weather.

Tuesday May 14, 2019 #

11 AM

Running 57:43 intensity: (1:29 @1) + (53:07 @2) + (3:07 @3) 11.55 km (5:00 / km) +115m 4:46 / km
ahr:138 max:163 shoes: New Balance 1080v9

Just an easy cruise and strides, trying make sure the legs get a bit of rest before a session on Thursday.

Monday May 13, 2019 #

11 AM

Running 31:00 intensity: (32 @1) + (30:21 @2) + (7 @3) 6.03 km (5:09 / km) +75m 4:51 / km
ahr:134 max:152 shoes: New Balance 1080v9

Making sure to keep it really easy.

Sunday May 12, 2019 #

11 AM

Running 1:59:41 intensity: (52 @1) + (1:00:01 @2) + (33:34 @3) + (17:52 @4) + (7:22 @5) 27.2 km (4:24 / km) +152m 4:17 / km
ahr:155 max:181 shoes: New Balance 1080v9

Long quality run on the waterfront with Danny and Harjinder. Did 60min easy followed by 3x3km @3:40-45. Had planned on 4 reps and had hoped to close a bit quicker, but it was pretty windy and I didn't have it in my legs today.

Saturday May 11, 2019 #

11 AM

Running 53:23 intensity: (2:20 @1) + (46:20 @2) + (4:43 @3) 10.96 km (4:52 / km) +80m 4:42 / km
ahr:140 max:167 shoes: New Balance 1080v9

Easy cruise down to the beach and around the fields. Finished with strides in Bayfield park. Felt good.
7 PM

Stretching 20:00 [1]

Friday May 10, 2019 #

11 AM

Running 1:21:15 intensity: (28 @1) + (1:06:50 @2) + (13:57 @3) 16.38 km (4:58 / km) +293m 4:33 / km
ahr:146 max:161 shoes: New Balance 1080v9

Cruise around Logan park and Ross Creek in the sun, feeling reasonably good.

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