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Training Log Archive: AlistairR

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running9 7:32:56 57.94(7:49) 93.24(4:51) 1346
  Strength/Core3 55:00
  Stretching1 15:00
  Total10 8:42:56 57.94 93.24 1346

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MoTuWeThFrSaSu

Sunday Feb 2 #

8 AM

Running 26:25 intensity: (41 @1) + (25:37 @2) + (7 @3) 5.09 km (5:12 / km) +72m 4:51 / km
ahr:133 max:147 shoes: New Balance 1080v9 (Pair 3)

Feeling lazy, decided to double.
4 PM

Running 26:48 intensity: (1:14 @1) + (25:12 @2) + (22 @3) 5.59 km (4:48 / km) +77m 4:29 / km
ahr:129 max:158 shoes: New Balance 1080v9 (Pair 3)

Felt good.

Saturday Feb 1 #

9 AM

Running 2:10:51 intensity: (24 @1) + (37:24 @2) + (1:13:11 @3) + (9:18 @4) + (10:34 @5) 28.02 km (4:40 / km) +446m 4:20 / km
ahr:158 max:182 shoes: Saucony Kinvara 10

Same loop as last Saturday. Felt a little tired to start with, but just cruised along reasonably well. Much stronger up the last hill than last week. These longer runs getting a bit more normal. No specific taper for Tarawera next week, just a slightly shorter session on Tuesday than I would have otherwise done.

Friday Jan 31 #

6 AM

Running 37:06 intensity: (49 @1) + (35:27 @2) + (50 @3) 7.26 km (5:07 / km) +110m 4:45 / km
ahr:135 max:168 shoes: New Balance 1080v9 (Pair 3)

Fuck off wind. Felt pretty good otherwise...

Strength/Core 20:00 [3]

Thursday Jan 30 #

6 AM

Running 1:08:16 intensity: (3:03 @1) + (46:25 @2) + (18:48 @3) 13.08 km (5:13 / km) +218m 4:49 / km
ahr:138 max:163 shoes: New Balance 1080v9 (Pair 3)

Easy cruise with 3 hill sprints and 3 extended strides. Feeling fine today.
8 PM

Stretching 15:00 [1]

Wednesday Jan 29 #

6 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 1080v9 (Pair 3)

Forgot watch, actually felt half decent this morning.

Strength/Core 20:00 [3]

6 PM

Running 30:25 intensity: (24 @1) + (30:01 @2) 6.13 km (4:58 / km) +91m 4:37 / km
ahr:138 max:152 shoes: New Balance 1080v9 (Pair 3)

Legs still feeling better than they have been on these recovery runs for the last week.

Tuesday Jan 28 #

6 AM

Running 1:10:13 intensity: (53 @1) + (22:50 @2) + (29:11 @3) + (13:59 @4) + (3:20 @5) 16.01 km (4:23 / km) +237m 4:05 / km
ahr:156 max:183 shoes: Nike Pegasus Turbo 2

5x6min Threshold with 1min Jog at K-Park. First session since early November as I've just been focused on long runs and hills for the last 2 months. Legs still a little tired from Saturdays long run plus it was an early morning session so wasn't really sure how it would go. Ended up running

3:48, 3:47, 3:44, 3:44 and 3:40min/k.

Pretty slow, but could definitely have been worse. Hoping the pace drops pretty quickly as I do some more road specific stuff. Think I'm reasonably fit, just need to get some flat sessions under my belt and the legs should start ticking along at some more respectable paces.

Monday Jan 27 #

6 AM

Running 32:52 intensity: (11 @1) + (32:37 @2) + (4 @3) 6.07 km (5:25 / km) +96m 5:01 / km
ahr:136 max:151 shoes: New Balance 1080v9 (Pair 3)

Recovery jog, legs shafted despite feeling pretty good yesterday arvo. Still find it hard to judge how recovered I am when I run early in the morning. Will see how the session goes tomorrow.

Strength/Core 15:00 [3]

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