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Training Log Archive: AlistairR

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running7 7:05:28 56.21(7:34) 90.45(4:42) 1160
  Total7 7:05:28 56.21(7:34) 90.45(4:42) 1160

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Saturday Aug 10 #

1 PM

Running warm up/down 23:10 intensity: (2:02 @1) + (20:59 @2) + (9 @3) 4.57 km (5:04 / km) +146m 4:22 / km
ahr:137 max:153 shoes: New Balance 1400v6

Running race 34:26 intensity: (45 @2) + (7:38 @3) + (9:38 @4) + (16:25 @5) 10.0 km (3:27 / km) +44m 3:22 / km
ahr:177 max:192 shoes: New Balance 1400v6

Clyde to Alex 10k. 34.26, bit quicker than last year and the year before despite much worse weather. Was freezing cold and raining. Pretty deep field, was running with people the whole way, stuffed my watch settings up and didn't have splits which was annoying. Made sure I eased up after the first km this time and definitely paced it better. Leg speed was good and closed hard to beat out Nathan and a couple of queenstown boys. Pretty happy given the lack of workouts and poor weather.

Running 25:22 intensity: (30 @2) + (12:03 @3) + (10:30 @4) + (2:19 @5) 5.23 km (4:51 / km)
ahr:170 max:185 shoes: New Balance 1080v9 (Pair 2)

Getting up to 90km. Bloody freezing.

Friday Aug 9 #

12 PM

Running 51:12 intensity: (20 @1) + (48:55 @2) + (1:57 @3) 10.46 km (4:54 / km) +114m 4:38 / km
ahr:143 max:161 shoes: New Balance 1080v9 (Pair 2)

Easy jog and strides in the rain. Bit tired, but strides felt good. Looks like it'll be cold, wet and a head wind tomorrow.

Thursday Aug 8 #

7 AM

Running 33:32 intensity: (33 @1) + (32:44 @2) + (15 @3) 6.71 km (5:00 / km) +42m 4:51 / km
ahr:141 max:155 shoes: New Balance 1080v9 (Pair 2)

Commute, sleepy legs, need more sleep, unfortunately also need more thesis written.
6 PM

Running 32:08 intensity: (22 @1) + (31:31 @2) + (15 @3) 6.69 km (4:48 / km) +50m 4:38 / km
ahr:139 max:154 shoes: New Balance 1080v9 (Pair 2)

felt better than this morning.

Wednesday Aug 7 #

11 AM

Running 1:13:11 intensity: (56 @1) + (59:28 @2) + (10:59 @3) + (1:48 @4) 14.51 km (5:03 / km) +165m 4:46 / km
ahr:144 max:174 shoes: Nike Zoom Streak LT4

Speed session for the week. Hills sprints and 200's quite hard with long recoveries. Did 3x20s Hills, 3x200m, 3x20s Hills, 3x200m. Legs definitely feeling faster/more powerful on these short reps.

200's = 31, 31, 31, 29, 30, 29.

Clyde-Alex 10km at the weekend, will treat like a proper race, but not expecting big things and won't taper. Hopefully I'll run close to my previous times unless theres a headwind.

Tuesday Aug 6 #

12 PM

Running 49:59 intensity: (45 @1) + (46:41 @2) + (2:33 @3) 10.49 km (4:46 / km) +200m 4:21 / km
ahr:141 max:160 shoes: New Balance 1080v9 (Pair 2)

Recovery jog, few extra k's as I might be skiing on Sunday and won't run.

Monday Aug 5 #

11 AM

Running 1:42:28 intensity: (25 @1) + (32:49 @2) + (1:09:14 @3) 21.79 km (4:42 / km) +399m 4:18 / km
ahr:155 max:166 shoes: New Balance 1080v9 (Pair 2)

Monday long run, same loop as last week (upper jnct rd). Felt ok, a little tired but that may have been the freezing cold and massive head wind on the way back. Was an absolute battle just to keep going under 5min/k. Bit slower than last week, but significantly more effort.

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