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Training Log Archive: AlistairR

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running8 8:21:58 59.36(8:27) 95.54(5:15) 2295
  Strength/Core2 30:00
  Total8 8:51:58 59.36 95.54 2295

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Sunday Feb 9 #

11 AM

Running 2:09:01 intensity: (11:46 @1) + (1:01:34 @2) + (51:06 @3) + (3:58 @4) + (37 @5) 18.01 km (7:10 / km) +891m 5:45 / km
ahr:147 max:189 shoes: Hoka Torrent

Stopped on my way to Wellington to have a bit of a look at the Tongariro crossing. Ran up all the way to the emerald lakes and then back the same way. Perfect weather for it and didn't catch most of the tourists until the top. Legs felt pretty good after yesterday, but was just cruising and taking photos etc.

Got Round the Bays half next weekend, plan to just treat it as a hard workout before I have an easy week and getting into some proper road training for the Waterfront Half in April and the Christchurch Marathon in June.

Saturday Feb 8 #

9 AM

Running 16:16 intensity: (15:17 @2) + (59 @3) 3.14 km (5:11 / km) +28m 4:58 / km
ahr:145 max:159 shoes: Saucony Kinvara 10

WU.

Running 1:38:49 intensity: (10 @1) + (9 @2) + (14:31 @3) + (1:00:51 @4) + (23:08 @5) 22.09 km (4:28 / km) +513m 4:00 / km
ahr:177 max:190 shoes: Saucony Kinvara 10

Tarawera 21k, 10th Overall.

Felt pretty good about this despite it being a last minute entry and not taper/specific training. Field went out pretty quick round Blue lake, I ran 3:30's for first k or so and was in about 8th. Once I realised the field was significantly stronger than last year I back it off a bit and hoped some of them would fall of the pace. Felt good through the downhill in the open and tackled the hill much better than last year. Thought I would hit the flat with a bit more gas in the tank and might pick people off. Turns out I was pretty cooked when I got to the sulphur flats and pretty much phoned it in to the finish. Think a taper and a bit more investment in the race would have had me up the field a bit more. Good fun though, such a hyped up event, might dip my toes in the 50k next year.

Friday Feb 7 #

2 PM

Running 32:19 intensity: (50 @1) + (31:00 @2) + (29 @3) 5.61 km (5:46 / km) +117m 5:13 / km
ahr:135 max:166 shoes: New Balance 1080v9 (Pair 3)

Easy jog round blue lake with Eugene.

Thursday Feb 6 #

10 AM

Running 59:21 intensity: (1:09 @1) + (49:03 @2) + (9:09 @3) 12.15 km (4:53 / km) +193m 4:31 / km
ahr:144 max:168 shoes: New Balance 1080v9 (Pair 3)

Nice day, just alot of grass laps followed by strides and a few hill sprints. Feeling good about Tarawera, just running the 21k, but hopefully I can mix it up near the front, should be fun.

Wednesday Feb 5 #

6 AM

Running 35:10 intensity: (2:12 @1) + (32:31 @2) + (27 @3) 6.66 km (5:17 / km) +118m 4:51 / km
ahr:134 max:158 shoes: New Balance 1080v9 (Pair 3)

6 PM

Running 30:31 intensity: (26 @1) + (29:12 @2) + (53 @3) 6.11 km (5:00 / km) +102m 4:37 / km
ahr:137 max:159 shoes: New Balance 1080v9 (Pair 3)

Strength/Core 15:00 [3]

Tuesday Feb 4 #

6 AM

Running 1:09:01 intensity: (38 @1) + (30:00 @2) + (28:07 @3) + (8:33 @4) + (1:43 @5) 15.66 km (4:24 / km) +239m 4:06 / km
ahr:152 max:182 shoes: Nike Pegasus Turbo 2

Mona fartlek around K-park in the warm, humid, misty, windy shit hole that is Wellington at the moment. Just wanted to get the legs moving over a bit quicker, but also keep the volume down as I'm racing Tarawera 21k at the weekend. Kept the efforts pretty honest (2:55-3:15min/k depending on wind), but just jogged the recoveries rather than floating them. 5.4km for the 20min.

Felt pretty good this morning and enjoyed the session, might do it again next week before RTBs if I recovered enough from Tarawera. Otherwise it might be some easy 200's or a very short tempo.

Monday Feb 3 #

6 AM

Running 31:30 intensity: (30 @1) + (31:00 @2) 6.1 km (5:10 / km) +94m 4:48 / km
ahr:136 max:149 shoes: New Balance 1080v9 (Pair 3)

Still feeling alright, definitely all recovered from UltraEasy despite a 93k week. Will keep it in the 90's until after RTBs in two weeks.

Strength/Core 15:00 [3]

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