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Training Log Archive: AlistairR

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running5 4:54:55 40.88(7:13) 65.79(4:29) 431
  Total5 4:54:55 40.88(7:13) 65.79(4:29) 431

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Sunday Nov 24 #

7 AM

Running race 3:03:00 intensity: (15 @1) + (9:05 @2) + (1:23:48 @3) + (1:26:06 @4) + (3:46 @5) 42.53 km (4:18 / km) +105m 4:15 / km
ahr:168 max:189 shoes: Saucony Kinvara 10

Pelorus Trust Marathon, 4th overall, 3:02:59.

Entered this a few weeks ago as my flatmates were doing it and I thought I'd give it a crack before I take some time off and then train for one properly next year. Hadn't really done any proper long runs or any specific marathon training, weather was pretty good so thought 3 hrs might be on the cards. Course was up and down the Hutt river, gradually up and then gradually down, about 50/50 gravel and bike path, alot more small hills and twists and turns than I was expecting. Went out pretty easy, rolled along at 4:15's all the way up to the turn around, only issue was that my first gel turned out to be well past its use by date, not pleasant. Got into a Rhythm on the way back and was ticking off 4:07's for about 12k feeling like I could do it forever. A few things started feeling worse through 34, 35, 36k, especially right knee and just generally muscle soreness. Ran 4:14's for those k's but then dropped right back 4:40 and couldn't recover my pace. 3hrs slipped away and I wasn't invested enough in the race to push myself. Ran it in (bit of walking up the little hills) and happy enough with 3:03.

Overall easier than I expected, no chafing, no stomach problems, no cramping, no injury flare ups. Lots of room for improvement: 1. actual marathin training with long runs (surpised I had the endurance for 36k to be honest. 2. Emotional investment in the race, if I've put in a big block of training I'll push harder to make it worth it. 3 Faster course, lots of gravel and small hills/turns on this one compared to chch. 4. vaporflys, ran this in my trainers and vaporflys will definitely get me to the final 5k feeling fresher.

Time for 2 weeks of ice cream and pizza before I get back into things.

Saturday Nov 23 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: New Balance 1080v9 (Pair 3)

Shakeout jog.

Thursday Nov 21 #

6 AM

Running 31:15 intensity: (24 @1) + (30:43 @2) + (8 @3) 6.48 km (4:49 / km) +146m 4:20 / km
ahr:139 max:154 shoes: Nike Pegasus Turbo 2

Another easy one, fresh legs, fresh shoes.

Wednesday Nov 20 #

6 AM

Running 29:53 intensity: (13 @1) + (28:00 @2) + (1:40 @3) 6.3 km (4:44 / km) +62m 4:31 / km
ahr:139 max:168 shoes: New Balance 1080v9 (Pair 3)

Morning jog, alright.

Tuesday Nov 19 #

6 PM

Running 30:47 intensity: (29 @1) + (29:28 @2) + (50 @3) 6.48 km (4:45 / km) +118m 4:21 / km
ahr:141 max:160 shoes: New Balance 1080v9 (Pair 3)

Waned to go this morning, but shit hit the fan at work so had to go in early. Just jogging this week, trying to talk myself out of trying to break 3 on Sunday.

Monday Nov 18 #

Note
(rest day)

Giving the legs a chance to bounce back.

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