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Training Log Archive: roar

In the 7 days ending Dec 30, 2018:

activity # timemileskm+mload
  Running (road)6 4:39:08 31.83(8:46) 51.23(5:27) 121746.0
  Cycling1 3:12:39 14.62(13:11) 23.52(8:11) 13427.9
  Running (off-road)1 1:58:47 11.28(10:32) 18.16(6:33) 119419.7
  Total8 9:50:34 57.73(10:14) 92.9(6:21) 375373.6
  [1-5]8 7:35:19

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MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

5 PM

Running (off-road) 1:58:47 intensity: (4:38 @0) + (1:03:15 @1) + (29:04 @2) + (18:19 @3) + (3:31 @4) 18.16 km (6:33 / km) +1194m 4:55 / km
ahr:139 max:170 shoes: Inov8 X-talons 225

Long one with Conor mostly along the coastal path. Beatiful stuff really. This south Island place is nice.

Saturday Dec 29, 2018 #

9 AM

Running (road) tempo 1:20:15 intensity: (2:01 @0) + (54:21 @1) + (9:19 @2) + (10:22 @3) + (3:59 @4) + (13 @5) 13.52 km (5:56 / km) +353m 5:15 / km
ahr:133 max:174 shoes: New Balance 880-V7

25 mins tempo in Karori park before 6x 1:30 hills. Tempo was bang on 4:10/k pace. Hills were a proper struggle.

Friday Dec 28, 2018 #

4 PM

Running (road) 46:23 intensity: (33 @0) + (27:50 @1) + (13:52 @2) + (3:40 @3) + (28 @4) 7.13 km (6:30 / km) +355m 5:13 / km
ahr:140 max:166 shoes: New Balance 880-V7

Run back from the botanic gardens to Nimah's. Lots of uphill alright.

Thursday Dec 27, 2018 #

10 AM

Running (road) 1:05:55 intensity: (11:08 @0) + (30:17 @1) + (9:18 @2) + (11:29 @3) + (3:18 @4) + (25 @5) 13.73 km (4:48 / km) +299m 4:20 / km
ahr:134 max:174 shoes: New Balance 880-V7

Beach day! Well most people went cycling first but the Wicklow Shorts went running. I was with Conor and we just ran out the gravel track to up the upper lighthouse. May a couple up there who gave us some water and it was great. Had a tail wind on the way home and the pace got a bit tastier almost turning into a progression. Eased off for the last k though as a cool down.

Then spent the afternoon swimming and relaxing before going back to Karori for a big cricket match.

Wednesday Dec 26, 2018 #

11 AM

Cycling (MTB) 3:12:39 intensity: (1:55:57 @0) + (1:14:21 @1) + (2:21 @2) 23.52 km (8:11 / km) +1342m 6:22 / km
ahr:101 max:151

Family Stephens day cycle because we needed some activity. Also wanted to get the maximum value for money with bike rental. Headed up to the summit with a big gang in the wet and down again. Then conor and I took a longer route with the intention of catching Ruth and Don on their shorter one. Nice going a bit quicker and working hard. Almost caught them but the took the wrong route at an ambiguous junction then had to do a fairly difficult track so the catch was never on again. Met them at the summit and then took a route down through Karori park though it was fairly serious in places. Good fun.

Tuesday Dec 25, 2018 #

8 AM

Running (road) 14:00 intensity: (25 @0) + (3:40 @1) + (47 @2) + (6:28 @3) + (2:40 @4) 2.52 km (5:34 / km) +19m 5:22 / km
ahr:149 max:169 shoes: New Balance 880-V7

Christmas is tough with the late nights. Very necessary warm up before Xmas day parkrun. Raining fairly heavily mostly but quite warm. Just went up the road with Conor for a bit and back again. Remembered to take my inhaler then.
9 AM

Running (road) race 18:58 intensity: (1 @0) + (8:10 @1) + (3:41 @2) + (5:49 @3) + (1:17 @4) 5.0 km (3:48 / km) +42m 3:38 / km
ahr:146 max:168 shoes: New Balance 880-V7

Xmas day parkrun
Got a nice starting position and didn't think about pace for the first bit. Went past the 1k marker in 3:45 feeling pretty good and kinda passing people nicely. Then the slope starting to creep up and the pace dropped as a result. Got to 2k and was feeling the pinch alright, 3 guys in a group in front. Last 500m before the turn I just tried to keep them at a standard distance and turned at 10:00 ish.
One of the guys started to drop quickly. It took a while but I reeled him in with about 1.5 to go. Pace was tasty with the downhill and about 1k to go I was finding it hard but tried to keep punshing. Checked my watch with 200 or so left and saw sub 19 was on but really had to work the finish.
Crossed the line and stopped my watch only to be told to keep going to where the timer was. Thus my official time was 19:01.

Running (road) 14:42 intensity: (22 @0) + (13:13 @1) + (56 @2) + (11 @3) 2.71 km (5:26 / km) +6m 5:22 / km
ahr:132 max:155 shoes: New Balance 880-V7

Cool down. Very wet. Up and dien with Conor then solo extras.

Monday Dec 24, 2018 #

8 AM

Running (road) 38:55 intensity: (10 @0) + (27:11 @1) + (6:10 @2) + (5:17 @3) + (7 @4) 6.62 km (5:53 / km) +143m 5:18 / km
ahr:136 max:165 shoes: New Balance 880-V7

Easy morning run. Staying on roads today. Still not flat! Bit tired but not too bad

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