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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running8 5:18:35 41.66(7:39) 67.04(4:45) 413
  Cycling6 1:48:00
  Orienteering2 1:42:33 11.02(9:18) 17.74(5:47) 343
  Total14 8:49:08 52.68 84.79 756
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Tuesday Mar 26 #

8 AM

Cycling 18:00 [2]

11 AM

Running 57:54 intensity: (23 @1) + (55:43 @2) + (1:48 @3) 12.07 km (4:48 / km) +81m 4:38 / km
ahr:145 max:161 shoes: New Balance 1080v9

Easy hour around Logan park and the waterfront. Feeling ok.
6 PM

Cycling 18:00 [2]

Monday Mar 25 #

11 AM

Running 31:44 intensity: (30 @1) + (30:52 @2) + (22 @3) 6.37 km (4:59 / km) +71m 4:43 / km
ahr:137 max:155 shoes: New Balance 1080v9

Usual jog. Felt quite good, tired from yesterday, but legs not nearly as beat up as they would be after a 25km flat road run.

Sunday Mar 24 #

11 AM

Orienteering 59:59 intensity: (6 @2) + (9:32 @3) + (38:04 @4) + (12:17 @5) 11.66 km (5:09 / km) +155m 4:49 / km
ahr:177 max:186 shoes: Inov8 X-Talon 212 (Pair 3)

Otago Long Distance Champs, Mt Ross.

Raced this one properly, pretty clean most of the way around, just a few 10-20sec hesitations/checking the wrong rock. Started well but got tired and battled a little bit in the second half. Splits show the same thing, had the lead for the first half and then Chris Forne took chunks out of me on the longer hilly legs near the end.

Came 2nd, 2min back. Fairly happy with that having not done much orienteering at all. Maybe I can fluke a good run somewhere at Nationals.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Warm up and the part of the course I missed on the gps.

Saturday Mar 23 #

12 PM

Running warm up/down 14:37 intensity: (1:27 @1) + (13:03 @2) + (7 @3) 3.01 km (4:52 / km) +11m 4:47 / km
ahr:134 max:154 shoes: New Balance 1080v9

Orienteering 42:34 intensity: (17 @1) + (3:00 @2) + (28:40 @3) + (10:37 @4) 6.08 km (7:00 / km) +188m 6:04 / km
ahr:164 max:174 shoes: Inov8 X-Talon 212 (Pair 3)

OY1 Over in Middle March. Cruised around the long red and tried to remember how to navigate, been a while since I've done an event that wasn't around town (maybe even 2 years?). Good course, lots of good little legs to keep it interesting. Legs still a little fried from Thursdays session, will give it a proper effort tomorrow, should be a good race as lots of chch people are down here.

Running warm up/down 15:40 intensity: (13:22 @2) + (2:18 @3) 3.19 km (4:55 / km) +5m 4:53 / km
ahr:150 max:158 shoes: New Balance 1080v9

Friday Mar 22 #

7 AM

Cycling 18:00 [2]

5 PM

Running 40:50 intensity: (32 @1) + (40:11 @2) + (7 @3) 8.26 km (4:57 / km) +94m 4:41 / km
ahr:135 max:150 shoes: New Balance 1080v9

Easy jog after work, didn't want to face the gym full of freshers. Little fried from yesterdays session, but not terrible.
6 PM

Cycling 18:00 [2]

Thursday Mar 21 #

7 AM

Cycling 18:00 [2]

12 PM

Running 1:20:11 intensity: (1:03 @1) + (39:06 @2) + (17:03 @3) + (14:42 @4) + (8:17 @5) 18.19 km (4:25 / km) +59m 4:20 / km
ahr:157 max:184 shoes: New Balance 1400v6

8x1k, @3:25, 60sec Jog.

Had to do it on the waterfront as the track was being used for school athletics. Super windy so splits were a bit all over the show (3:19-3:28). Felt ok with the short recoveries, but definitely worked hard in the head winds and in the second half. 34:00 could be a bit optimistic for a 10km right now, 34:20 might be on the cards, will have to see what the weather for Southern Lakes looks like.
6 PM

Cycling 18:00 [2]

Wednesday Mar 20 #

8 AM

Running 25:35 intensity: (8 @1) + (25:27 @2) 5.42 km (4:43 / km) +44m 4:32 / km
ahr:141 max:150 shoes: New Balance 1080v9

Commute, feeling decent.
5 PM

Running 32:04 intensity: (26 @1) + (31:34 @2) + (4 @3) 6.54 km (4:54 / km) +49m 4:43 / km
ahr:130 max:147 shoes: New Balance 1080v9

Back home, feeling ok.

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