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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running7 5:19:07 38.94(8:12) 62.67(5:06) 728
  Cycling6 1:48:00
  Strength/Core2 1:00:00
  Stretching2 30:00
  Total16 8:37:07 38.94 62.67 728
«
2:17
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MoTuWeThFrSaSu

Saturday Jan 19 #

12 PM

Running 1:04:03 intensity: (2:22 @1) + (56:06 @2) + (5:35 @3) 12.52 km (5:07 / km) +66m 4:59 / km
ahr:142 max:165 shoes: New Balance 1080v9

Easy jog down along the beach and then back to Bayfield park for some strides. New shoes were good, nice and comfortable to cruise along in, heel just a little loose so might have to lacelock next time.
2 PM

Stretching 15:00 [1]

Friday Jan 18 #

7 AM

Cycling 18:00 [2]

11 AM

Running 33:32 intensity: (58 @1) + (32:30 @2) + (4 @3) 6.33 km (5:18 / km) +70m 5:01 / km
ahr:130 max:150 shoes: Saucony Zealot ISO 3

Recovery jog around Logan park to the gym and back.

Strength/Core 25:00 [3]

Lighter gym session.
5 PM

Cycling 18:00 [2]

Thursday Jan 17 #

7 AM

Cycling 18:00 [2]

12 PM

Running 1:05:01 intensity: (3:33 @1) + (21:09 @2) + (22:04 @3) + (8:01 @4) + (10:14 @5) 14.05 km (4:38 / km) +166m 4:22 / km
ahr:155 max:211 shoes: New Balance 1400v6

10, 8, 6min Tempo, 2min Jog recovery, 4x200m reps. Tempo was around 3:40-3:45min/k and the 200's were 35, 34, 33, 32sec.

Tempo was much harder than I had hoped, guess it has been a while and its my first workout back from a break. Can only get better from here.

NOTE: No HR strap.
5 PM

Cycling 18:00 [2]

Wednesday Jan 16 #

7 AM

Running 28:02 intensity: (36 @1) + (27:26 @2) 5.4 km (5:12 / km) +44m 5:00 / km
ahr:138 max:150 shoes: Saucony Zealot ISO 3

To work, could feel legs after the gym yesterday, but otherwise pretty good for a recovery day.
5 PM

Running 27:24 intensity: (27 @1) + (26:57 @2) 5.35 km (5:07 / km) +50m 4:53 / km
ahr:136 max:148 shoes: Saucony Zealot ISO 3

Back home. Same same. Looking forward to seeing how my legs handle a tempo run tomorrow.
6 PM

Stretching 15:00 [2]

Tuesday Jan 15 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:06:57 intensity: (22 @1) + (57:56 @2) + (8:39 @3) 12.55 km (5:20 / km) +248m 4:51 / km
ahr:146 max:160 shoes: Saucony Zealot ISO 3

Easy run around Ross Creek, they've finally finished working on the damn so you can do full loops again. Felt good.
5 PM

Strength/Core 35:00 [3]

Full gym session, more weight on the legs.
6 PM

Cycling 18:00 [2]

Monday Jan 14 #

12 PM

Running 34:08 intensity: (1:17 @1) + (32:05 @2) + (46 @3) 6.46 km (5:17 / km) +84m 4:58 / km
ahr:139 max:161 shoes: Saucony Zealot ISO 3

Easy jog around Logan park. All good.

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