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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running6 6:25:23 45.96(8:23) 73.97(5:13) 741
  Cycling7 2:06:00
  Stretching1 30:00
  Strength/Core1 30:00
  Total13 9:31:23 45.96 73.97 741
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Thursday Aug 17 #

8 AM

Cycling 18:00 [2]

Wednesday Aug 16 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:03:46 intensity: (2:46 @1) + (1:00:39 @2) + (21 @3) 11.96 km (5:20 / km) +80m 5:10 / km
ahr:131 max:150 shoes: Inov8 Trailtalon 275

Easy cruise on the flat plus strides on the track. Quads still a wee bit beat up, should be ok for a tempo session tomorrow though.
6 PM

Cycling 18:00 [2]

Tuesday Aug 15 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:21:36 intensity: (29 @1) + (1:18:57 @2) + (2:10 @3) 15.11 km (5:24 / km) +236m 5:01 / km
ahr:138 max:156 shoes: Inov8 Trailtalon 275

Extended Ross Creek loop. Feeling better.
5 PM

Cycling 18:00 [2]

Monday Aug 14 #

8 AM

Cycling 18:00 [2]

4 PM

Running 39:16 intensity: (1:29 @1) + (37:23 @2) + (24 @3) 7.09 km (5:32 / km) +54m 5:20 / km
ahr:128 max:155 shoes: Inov8 Trailtalon 275

Gym and back, extended a bit.

Strength/Core 30:00 [3]

6 PM

Cycling 18:00 [2]

Sunday Aug 13 #

10 AM

Running 1:42:58 intensity: (35:51 @1) + (28:15 @2) + (37:55 @3) + (57 @4) 19.39 km (5:19 / km) +262m 4:58 / km
ahr:130 max:175 shoes: Hoka Challenger ATR 3

Long easy jog around the beaches. Legs a bit tender but not too bad considering.

Stretching 30:00 [1]

Saturday Aug 12 #

1 PM

Running race 34:47 intensity: (6:27 @3) + (17:37 @4) + (10:43 @5) 10.0 km (3:29 / km) +47m 3:24 / km
ahr:178 max:191 shoes: New Balance Zante v3

Clyde-Alex 10km. Nice conditions, bit warm and a bit of a tailwind. Cruised across the damn and made my way up into the front group down the hill, sat in behind whoever was closest for the first 5k, was running just within myself and all the km's were under 3:30. Course starts having a few gradual hills in the later part, plus the wind wasn't as noticeable. Knew I'd slow a bit, but managed to push hard and pick off a few people. Stoked with the time, 57 seconds better than my old PB, not sure on my place, maybe 6th(ish).

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: New Balance Zante v3

Friday Aug 11 #

12 PM

Running 23:00 intensity: (4:50 @1) + (16:14 @2) + (1:56 @3) 4.43 km (5:12 / km) +63m 4:51 / km
ahr:126 max:165 shoes: Hoka Challenger ATR 3

Shakeout, still a bit tired.

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