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Training Log Archive: AlistairR

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running7 7:03:02 56.25(7:31) 90.52(4:40) 1169
  Total7 7:03:02 56.25(7:31) 90.52(4:40) 1169

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Sunday Aug 18 #

8 AM

Running 25:33 intensity: (13 @1) + (21:38 @2) + (3:33 @3) + (9 @4) 5.18 km (4:56 / km) +97m 4:31 / km
ahr:143 max:170 shoes: New Balance 1080v9 (Pair 2)

Easy jog on a nice morning, just ticking it up to 90km for the week.

Saturday Aug 17 #

12 PM

Running 20:45 intensity: (1:03 @1) + (19:23 @2) + (19 @3) 4.0 km (5:11 / km) +13m 5:06 / km
ahr:127 max:141 shoes: New Balance 1400v6

Running 47:00 intensity: (22 @1) + (10:33 @2) + (7:44 @3) + (23:11 @4) + (5:10 @5) 12.48 km (3:46 / km) +215m 3:28 / km
ahr:166 max:202 shoes: New Balance 1400v6

Port Rd Race (Port Chalmers to Dunedin). Was in two minds about whether to race it or use it as a workout. Felt ok warming up, but legs were tired when I started. Just focused on keeping a good steady effort and holding good form up the hills. Head wind the whole, didn't quite catch Tim, Andrew and Nathan, but ran through alot of the other Handicapped runners. Jonah got me at the end, but no one else passed me. Hopefully an easy day tomorrow and I'll be feeling fresher next weekend for Otago Rd Champs.

Running 12:46 intensity: (55 @2) + (11:06 @3) + (45 @4) 2.34 km (5:27 / km) +27m 5:10 / km
ahr:161 max:176 shoes: New Balance 1400v6

Friday Aug 16 #

11 AM

Running 51:34 intensity: (28 @1) + (39:17 @2) + (11:46 @3) + (3 @4) 10.64 km (4:51 / km) +167m 4:30 / km
ahr:147 max:171 shoes: New Balance 1080v9 (Pair 2)

Easy 10k, little tired but ok. Nice day. 2 more weeks of thesis writing...

Thursday Aug 15 #

12 PM

Running 1:13:14 intensity: (42 @1) + (54:07 @2) + (11:08 @3) + (5:13 @4) + (2:04 @5) 15.13 km (4:51 / km) +87m 4:42 / km
ahr:148 max:183 shoes: Nike Zoom Streak LT4

Another leg speed session on the track. Glad I moved it to today as the weather was much nicer, still felt a bit sick though. Did 4x200, 4x400, 4x200 with equal distance jog/walk recoveries. With Nic and Nathan, nice to have people there, but also meant I went a bit hard on a few reps which should have been more relaxed. Didn't feel like I pushed any harder than last time and the splits were quicker so going along well.

33, 34, 33, 32
67, 67, 64, 66
32, 31, 31, 30

Wednesday Aug 14 #

11 AM

Running 1:00:08 intensity: (1:00 @1) + (56:48 @2) + (1:52 @3) + (28 @4) 12.51 km (4:49 / km) +130m 4:34 / km
ahr:143 max:175 shoes: New Balance 1080v9 (Pair 2)

Woke up with a sore throat, but otherwise felt fine. Shifted my track session to tomorrow, partly because I feel average and partly so I can run it with Nic and Nathan. Just jogged for an hour today, felt alright, just a bit tired and sick of the wind and cold.

Tuesday Aug 13 #

12 PM

Running 32:36 intensity: (25 @1) + (32:11 @2) 6.48 km (5:02 / km) +73m 4:46 / km
ahr:136 max:153 shoes: New Balance 1080v9 (Pair 2)

Easy jog, felt a bit tired in the wind and cold, but not bad.

Monday Aug 12 #

12 PM

Running 1:39:26 intensity: (18 @1) + (35:27 @2) + (1:03:41 @3) 21.77 km (4:34 / km) +360m 4:13 / km
ahr:153 max:166 shoes: New Balance 1080v9 (Pair 2)

Same upper junction loop as the last 2 weeks. Was pretty tired this morning and few wee aches from skiing yesterday. Plan was to just get around the loop, but felt quite good once I started and rolled along quite quickly. Still a headwind on the last half, but not nearly as bad as last week. Still need to get some more sleep this week.

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