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Training Log Archive: AlistairH

In the 7 days ending Aug 3, 2014:

activity # timemileskm+m
  Running6 6:01:07 41.32(8:44) 66.5(5:26) 927
  Rowing Machine1 25:00
  Strength and Conditioning2 20:00
  Total7 6:46:07 41.32 66.5 927
averages - weight:74.7kg

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Sunday Aug 3, 2014 #

Running long 2:13:17 [1] 25.0 km (5:20 / km) +422m 4:55 / km
ahr:127 max:141 weight:74.9kg shoes: Asics GT1000-2 White/Yellow No

Sunday long run, taking it easy, aiming for HR 125-130. To/from AS, 3 laps and extra bit on the Meadows to make 25k. Met JJ during first lap and ran with him for a while, felt pretty good for most of the run but last few k were hard.

Saturday Aug 2, 2014 #

Rowing Machine 25:00 [1]
weight:74.9kg

5k row, easy. Stopped doing any of this during the marathon when my knee was bad. Definitely out of practice. Took it easy to avoid affecting long run tomorrow but HR didn't make it to 100 so not really an aerobic session.

Note

Achilles tendons not so good last week. Care needed.

Friday Aug 1, 2014 #

Running 29:00 [1] 5.4 km (5:22 / km) +75m 5:01 / km
weight:74.3kg shoes: Asics Gel DS 19 Red

Strength and Conditioning 10:00 [3]

Thursday Jul 31, 2014 #

Running intervals 1:15:00 intensity: (45:00 @1) + (30:00 @5) 13.7 km (5:28 / km) +240m 5:02 / km
max:163 weight:74.3kg shoes: Asics Gel DS 19 Red

Trotter training - lap of AS in 60", 90", 120" intervals (13 reps total) with regroup. Tired as usual running there but ran well, generally ahead of usual MPC contenders on flat and flattish ground. Less good on the steepest uphill and downhill sections. Definite progress. Nice to get some oxygen debt going.

Wednesday Jul 30, 2014 #

Running 29:00 [1] 5.4 km (5:22 / km) +75m 5:01 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Easy, lunchtime run.

Strength and Conditioning 10:00 [3]

Tuesday Jul 29, 2014 #

Running intervals 1:05:00 intensity: (40:00 @1) + (25:00 @5) 11.6 km (5:36 / km) +40m 5:31 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Martin's Intervals again. Despite general fog of tiredness I'm feeling stronger - strength block over last few weeks appearing to be doing something. 3'43, 3'42, 3'43, 3'45, 3'33.... (Ave. 3'41.6) Felt good despite not so good times, then did a better last one.

HR 156/85, 157/90, 166/94, 164/92, [fell off] so wasn't really maxed out aerobically although I couldn't have gone faster today.

Monday Jul 28, 2014 #

Running 29:50 [1] 5.4 km (5:31 / km) +75m 5:10 / km
ahr:127 shoes: Asics GT1000-2 White/Yellow No

Legs still aching from last week. Easy week to follow after Tuesday.

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