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Training Log Archive: AlistairR

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Running9 6:23:18 50.81(7:33) 81.77(4:41) 1106
  Cycling4 1:12:00
  Strength/Core2 35:00
  Stretching2 30:00
  Total15 8:40:18 50.81 81.77 1106

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

10 AM

Running 1:58:59 intensity: (56 @1) + (26:01 @2) + (1:28:18 @3) + (3:44 @4) 25.05 km (4:45 / km) +556m 4:16 / km
ahr:157 max:179 shoes: New Balance 1080v9 (Pair 2)

Extended Karetai loop with Nathan, longest run in a few months, felt fine at the end of an easy week. Cold again.

Strength/Core 15:00 [3]

Saturday Sep 7, 2019 #

11 AM

Running 37:40 intensity: (26 @1) + (35:44 @2) + (1:30 @3) 8.13 km (4:38 / km) +161m 4:13 / km
ahr:145 max:158 shoes: New Balance 1080v9 (Pair 2)

Just a jog, keeping this as a down week despite the race.

Stretching 15:00 [1]

Friday Sep 6, 2019 #

5 PM

Running 20:40 intensity: (1:00 @1) + (19:29 @2) + (11 @3) 4.41 km (4:41 / km) +23m 4:34 / km
ahr:137 max:164 shoes: New Balance 1080v9 (Pair 2)

Running 9:29 [5] 3.14 km (3:01 / km)
ahr:139 max:148 shoes: Nike Zoom Streak LT4

Otago 3000m Spring Challenge. Got into the A race with about 10 others. Plan was to start out just under 3:10s and see what happened. Immediately two groups from the start, sat in the second for the first 800m, but the pace slowed after the first lap so I had to go to the front and drive it. Ran on the front at 76's for about 3 laps and most people gradually dropped off. One of the queenstown boys came through and led the last few laps, hung on and kicked a bit to get under 9:30.

Happy enough as it was bloody cold and there was a big headwind on the back straight. Ran really even splits (3:10, 08, 11), but felt like I was just stuck in fourth gear and couldn't really get after it. Think it was probably a combination of the conditions, the fact it was an evening race and the 10k race a few days before. If I ran again in a few weeks I'd hope to hit 9:15.

Running warm up/down 4:24 intensity: (36 @1) + (3:38 @2) + (10 @3) 0.89 km (4:58 / km) +2m 4:54 / km
ahr:126 max:136 shoes: New Balance 1080v9 (Pair 2)

Thursday Sep 5, 2019 #

8 AM

Cycling 18:00 [2]

12 PM

Running 34:03 intensity: (19 @1) + (32:11 @2) + (1:33 @3) 7.05 km (4:50 / km) +96m 4:31 / km
ahr:141 max:159 shoes: New Balance 1080v9 (Pair 2)

Jog and strides, legs felt very fresh off the three easy days, hammy still tight though. Looking forward to the 3000m race tomorrow night, hoping to dip under 9:30 as I think that will be a good indication that I can go sub 16 for 5km in a months time.
5 PM

Cycling 18:00 [2]

Wednesday Sep 4, 2019 #

8 AM

Running 31:08 intensity: (27 @1) + (25:11 @2) + (5:30 @3) 6.7 km (4:39 / km) +43m 4:30 / km
ahr:146 max:166 shoes: New Balance 1080v9 (Pair 2)

Commute again. Keeping this week easy.
4 PM

Running 31:48 intensity: (30:55 @2) + (53 @3) 6.7 km (4:45 / km) +51m 4:34 / km
ahr:142 max:161 shoes: New Balance 1080v9 (Pair 2)

Bored, but felt fine.

Tuesday Sep 3, 2019 #

8 AM

Running 31:33 intensity: (19 @1) + (31:03 @2) + (11 @3) 6.68 km (4:43 / km) +42m 4:35 / km
ahr:139 max:163 shoes: New Balance 1080v9 (Pair 2)

Commute, felt fine.
4 PM

Running 31:12 intensity: (4:31 @1) + (25:21 @2) + (1:20 @3) 6.69 km (4:40 / km) +49m 4:30 / km
ahr:135 max:159 shoes: New Balance 1080v9 (Pair 2)

Cruising.
6 PM

Strength/Core 20:00 [3]

Pretty gentle, its been a while. Trying to start doing the little things again now that the PhD is done.

Monday Sep 2, 2019 #

8 AM

Cycling 18:00 [2]

Back to more respectable working hours, and light again, so bringing the bike back out.
11 AM

Running 32:22 intensity: (33 @1) + (31:49 @2) 6.32 km (5:07 / km) +83m 4:48 / km
ahr:135 max:152 shoes: New Balance 1080v9 (Pair 2)

Recovery jog, tired legs, sore R hammy.
5 PM

Cycling 18:00 [2]

8 PM

Stretching 15:00 [1]

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