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Training Log Archive: AlistairR

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running8 7:10:17 56.25(7:39) 90.52(4:45) 1119
  Total8 7:10:17 56.25(7:39) 90.52(4:45) 1119

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Sunday Aug 4 #

8 AM

Running 36:38 intensity: (24 @1) + (36:14 @2) 7.78 km (4:42 / km) +144m 4:19 / km
ahr:141 max:152 shoes: New Balance 1080v9 (Pair 2)

Just ticking up to 90km for the week. Nice and easy, felt good.

Saturday Aug 3 #

1 PM

Running 31:09 intensity: (1:03 @1) + (29:21 @2) + (45 @3) 6.08 km (5:07 / km) +91m 4:46 / km
ahr:140 max:159

Running 31:35 intensity: (2 @1) + (19 @2) + (8:27 @3) + (20:01 @4) + (2:46 @5) 7.99 km (3:57 / km) +175m 3:34 / km
ahr:175 max:181 shoes: New Balance 1400v6

TK Cowan Handicap over at Tomahawk beach. Quite like this race lots of variation (Hills, road, trail, beach, sand dunes). Somewhere between a tempo and race effort, about a minute slower than my best time two years ago. Felt alright, but definitely felt the lack of any threshold and/or VO2 work in the last few months. Will probably be chasing 35min at Clyde-Alex next week.

Running 10:41 intensity: (10:39 @2) + (2 @3) 2.09 km (5:07 / km)
ahr:147 max:152

Friday Aug 2 #

12 PM

Running 55:02 intensity: (24 @1) + (45:43 @2) + (8:55 @3) 11.07 km (4:58 / km) +115m 4:44 / km
ahr:147 max:164 shoes: New Balance 1080v9 (Pair 2)

Jog and a few easy strides on the track. Felt fine, cross-country tomorrow afternoon.

Thursday Aug 1 #

7 AM

Running 33:15 intensity: (29 @1) + (31:41 @2) + (1:05 @3) 6.7 km (4:58 / km) +44m 4:48 / km
ahr:144 max:156 shoes: New Balance 1080v9 (Pair 2)

Easy into work.
6 PM

Running 33:01 intensity: (20 @1) + (32:25 @2) + (16 @3) 6.66 km (4:57 / km) +50m 4:46 / km
ahr:140 max:155 shoes: New Balance 1080v9 (Pair 2)

Back home. Could feel that I ran quick yesterday, but nothing niggly or sore in a bad way.

Wednesday Jul 31 #

11 AM

Running 1:07:02 intensity: (34 @1) + (43:03 @2) + (17:01 @3) + (6:24 @4) 14.28 km (4:42 / km) +61m 4:36 / km
ahr:150 max:178 shoes: Nike Zoom Streak LT4

Track session in some pretty poor weather. Cold wet and windy. Did 4x200, 4x400, 4x200. Just want to get the legs comfortable with turning over quicker, so nice and relaxed with long recoveries (equal distance walk/jog). Times were;
34, 35, 33, 33
68, 69, 69, 68
33, 33, 34, 32
Didn't feel as hard as I thought it might. First run in new flats, feel like a good replacement for track spikes.

Tuesday Jul 30 #

12 PM

Running 30:50 intensity: (29 @1) + (29:45 @2) + (36 @3) 6.11 km (5:03 / km) +70m 4:46 / km
ahr:135 max:156 shoes: New Balance 1080v9 (Pair 2)

Recovery day, very easy, felt fine.

Monday Jul 29 #

11 AM

Running 1:41:04 intensity: (47 @1) + (47:08 @2) + (53:09 @3) 21.76 km (4:39 / km) +369m 4:17 / km
ahr:151 max:166 shoes: New Balance 1080v9 (Pair 2)

Long easy up around Upper Junct Rd and back along the harbour via St Leonards. Swapping my long runs to Monday as there are 10k races every Saturday for the next month or so. Will include some short reps on Wednesday and try to keep mileage around 90km per week. Trying to lay down some foundations for a quick 3000m and 5km near the end of the year.

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