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Training Log Archive: AlistairR

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running9 7:45:11 62.39(7:27) 100.41(4:38) 1081
  Cycling4 1:12:00
  Stretching3 50:00
  Strength/Core3 45:00
  Total14 10:32:11 62.39 100.41 1081

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Sunday Sep 15 #

10 AM

Running 1:57:52 intensity: (35 @1) + (1:23:00 @2) + (34:17 @3) 24.15 km (4:53 / km) +576m 4:22 / km
ahr:146 max:164 shoes: New Balance 1080v9 (Pair 2)

Long run with Nathan up Lieth Valley, over the top and back the same way. Legs were pretty tired from the start, but warmed up a bit and we just cruised. Beautiful day for it.

If I feel tired in my workout on Tuesday I'll drop my mileage back to 90km as I'd rather be fresh for sessions.
6 PM

Stretching 20:00 [1]

Saturday Sep 14 #

11 AM

Running 48:43 intensity: (26 @1) + (48:12 @2) + (5 @3) 10.04 km (4:51 / km) +3m 4:51 / km
ahr:135 max:145 shoes: New Balance 1080v9 (Pair 2)

Easy 10 on the grass fields down at St Kilda. Kept the brakes on the whole way as I had a few niggles from the track sessions, mainly the R hammy still.

Strength/Core 15:00 [3]

Friday Sep 13 #

12 PM

Running 1:12:45 intensity: (26 @1) + (41:25 @2) + (13:42 @3) + (15:19 @4) + (1:53 @5) 17.11 km (4:15 / km) +88m 4:09 / km
ahr:153 max:183 shoes: New Balance 1400v6

Another track session, this time in some terrible weather (wind and rain). 8x800m at CV pace (roughly 10k pace, or 3:20/k) with short recovery jogs (200m, 60sec). Legs were a bit heavy from Tuesdays session and R hammy was noticeable the whole time, but not bad. Warmed up into it and got them all done without any struggles. Added 4x20sec hill sprints to finish.

2:40, 39, 39, 41, 41, 41, 41, 39

Thursday Sep 12 #

8 AM

Running 32:09 intensity: (8 @1) + (31:44 @2) + (17 @3) 6.71 km (4:48 / km) +41m 4:39 / km
ahr:137 max:160 shoes: New Balance 1080v9 (Pair 2)

Another one.
5 PM

Running 31:49 intensity: (46 @1) + (30:04 @2) + (42 @3) + (11 @4) + (6 @5) 6.7 km (4:45 / km) +50m 4:34 / km
ahr:136 max:180 shoes: New Balance 1080v9 (Pair 2)

Stretching 15:00 [1]

Wednesday Sep 11 #

8 AM

Running 32:05 intensity: (8 @1) + (27:50 @2) + (3:49 @3) + (18 @4) 6.7 km (4:47 / km) +41m 4:39 / km
ahr:145 max:174 shoes: New Balance 1080v9 (Pair 2)

Commute, few tight spots from yesterday, R hammy and calfs.
5 PM

Running 32:21 intensity: (6:52 @1) + (25:24 @2) + (5 @3) 6.7 km (4:50 / km) +51m 4:39 / km
ahr:125 max:138 shoes: New Balance 1080v9 (Pair 2)

Back home, very easy.

Strength/Core 15:00 [3]

Tuesday Sep 10 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:03:16 intensity: (2:16 @1) + (52:34 @2) + (7:48 @3) + (38 @4) 15.25 km (4:09 / km) +144m 3:58 / km
ahr:140 max:174 shoes: New Balance 1080v9 (Pair 2)

Track session in some damn near perfect weather. Cool, sunny, calm. Did 12x400m at 3-5k pace with a 200m jog (60sec) recovery. Aim was just to have an introduction to some VO2 max work and not over do anything as I'm doing two sessions (plus a long run) a week at the moment. Pretty happy with how it went, lost a bit of focus in the middle somewhere, but splits were fine and definitely had another gear available.

75, 74, 75, 73
75, 74, 73, 76
74, 73, 75, 72
5 PM

Cycling 18:00 [2]

Strength/Core 15:00 [3]

Monday Sep 9 #

8 AM

Cycling 18:00 [2]

11 AM

Running 34:11 [2] 7.05 km (4:51 / km) +87m 4:34 / km
shoes: New Balance 1080v9 (Pair 2)

Easy jog, bit tired, but legs moved along pretty well.
5 PM

Cycling 18:00 [2]

Stretching 15:00 [1]

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