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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running7 7:37:13 53.78(8:30) 86.54(5:17) 2188
  Cycling6 1:48:00
  Strength/Core3 45:00
  Total15 10:10:13 53.78 86.54 2188
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SuMoTuWeThFrSa

Friday Sep 21 #

12 PM

Running 40:06 intensity: (20 @1) + (17:13 @2) + (22:21 @3) + (12 @4) 8.16 km (4:55 / km) +92m 4:39 / km
ahr:149 max:177 shoes: Salomon Sense Pro 2

Just jogging.

Saw theres a half marathon in Hagley park on Sunday... nice and flat, nice and fast... Despite my legs being battered by hills and very non-tapered... I am very tempted...

Thursday Sep 20 #

8 AM

Cycling 18:00 [2]

Strength/Core 15:00 [1]

Leg strength.
12 PM

Running 1:20:44 intensity: (29 @1) + (15:56 @2) + (1:03:45 @3) + (34 @4) 15.18 km (5:19 / km) +640m 4:24 / km
ahr:152 max:176 shoes: Salomon Sense Pro 2

Double signal hill again. Easy uphill, steady on the downhill. Feeling pretty good.
5 PM

Cycling 18:00 [2]

Wednesday Sep 19 #

7 AM

Running 56:36 intensity: (14:44 @1) + (23:19 @2) + (17:24 @3) + (56 @4) + (13 @5) 11.76 km (4:49 / km) +67m 4:41 / km
ahr:132 max:186 shoes: Saucony Zealot ISO 3

Commute into uni, little bit with the HCU boys who had just finished their tempo. Looking good for road relays in a few weeks.
6 PM

Running 26:04 intensity: (1:21 @1) + (23:33 @2) + (1:10 @3) 5.44 km (4:48 / km) +54m 4:34 / km
ahr:132 max:164 shoes: Saucony Zealot ISO 3

Jog home. Definitely an easy way to clock up 17km in one day.

Tuesday Sep 18 #

7 AM

Strength/Core 15:00 [1]

Legs
8 AM

Cycling 18:00 [2]

12 PM

Running 1:23:44 [2] 15.0 km (5:35 / km) +350m 5:00 / km
shoes: Salomon Sense Pro 2

Easy cruise around Ross Creek and McGouns. No GPS as it stuffed up. Nice to get out on these trails again.
5 PM

Cycling 18:00 [2]

Monday Sep 17 #

7 AM

Cycling 18:00 [2]

11 AM

Running 42:05 intensity: (1:02 @1) + (34:32 @2) + (6:13 @3) + (6 @4) + (12 @5) 8.29 km (5:05 / km) +87m 4:49 / km
ahr:139 max:187 shoes: Salomon Sense Pro 2

Easy jog around logan park, pissing with rain the whole time, back to typical Dunedin weather.
5 PM

Cycling 18:00 [2]

6 PM

Strength/Core 15:00 [3]

Core

Sunday Sep 16 #

10 AM

Running 2:07:54 intensity: (41 @1) + (19:22 @2) + (1:43:24 @3) + (4:05 @4) + (22 @5) 22.71 km (5:38 / km) +899m 4:42 / km
ahr:156 max:186 shoes: Salomon Sense Pro 2

Flagstaff, Swampy, Leith Saddle and back down the Valley. So nice getting up on these trails on a nice day. Took it fairly easy except for a couple efforts on the descent to get ready for NZ road relays.

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