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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running6 6:52:30 46.8(8:49) 75.31(5:29) 1666
  Cycling3 54:00
  Strength/Core1 20:00
  Stretching1 15:00
  Erg1 10:00
  Total10 8:31:30 46.8 75.31 1666
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2:06
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WeThFrSaSuMoTu

Tuesday Nov 13 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:11:11 [2] 12.5 km (5:42 / km) +207m 5:16 / km
shoes: Hoka Torrent

Same Ross Creek loop as last Tuesday, forgot my watch. Nice and easy again, felt pretty good considering the hard effort on Sunday. Tried out my new trail shoes, really like them, glad I got them before Luxmore. Will do a full gym session again tonight.

Monday Nov 12 #

Note
(rest day)

Sunday Nov 11 #

8 AM

Running 2:06:52 intensity: (1:12 @1) + (22:59 @2) + (1:19:30 @3) + (11:59 @4) + (11:12 @5) 23.77 km (5:20 / km) +710m 4:39 / km
ahr:161 max:185 shoes: Salomon Sense Pro 2

Luxmore Practice Run from home in Christchurch. Went up rapaki and out to the SOK and back pretty easy. Nice steady effort down rapaki and then finished with a 5km flat tempo along the river (19.30). Feeling fairly good given it was a late night at the wedding last night.

Saturday Nov 10 #

7 AM

Running 39:11 intensity: (37 @1) + (38:03 @2) + (31 @3) 7.32 km (5:21 / km) +6m 5:20 / km
ahr:133 max:157 shoes: Saucony Zealot ISO 3

Easy jog and strides along the river and Hansen park. Body still asleep, but it was a beautiful morning.

Friday Nov 9 #

11 AM

Running 29:30 intensity: (1:00 @1) + (28:24 @2) + (6 @3) 5.64 km (5:14 / km) +90m 4:51 / km
ahr:129 max:149 shoes: Saucony Zealot ISO 3

Recovery jog around logan park. Off to chch for the weekend, will be busy but hopefully I'll get a good Luxmore practice run in on Sunday.

Strength/Core 20:00 [3]

10min Upper body, 10min core.

Erg 10:00 [3]

10min easy erg.

Thursday Nov 8 #

1 PM

Running 1:37:05 intensity: (22 @1) + (1:12:38 @2) + (9:10 @3) + (14:20 @4) + (35 @5) 17.04 km (5:42 / km) +609m 4:50 / km
ahr:150 max:180 shoes: Salomon Sense Pro 2

20min Tempo up Mt Cargill in the pouring rain.

Started at the first bridge after bethunes carpark and almost got to the top junction in 20min. Legs still sore from weights, but otherwise felt ok.

Wednesday Nov 7 #

8 AM

Cycling 18:00 [2]

12 PM

Running 48:41 intensity: (23 @1) + (45:54 @2) + (2:24 @3) 9.04 km (5:23 / km) +45m 5:15 / km
ahr:139 max:161 shoes: Salomon Sense Pro 2

Easy jog and strides in Logan park. Legs sore from weights yesterday.
5 PM

Cycling 18:00 [2]

8 PM

Stretching 15:00 [1]

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