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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running6 4:22:31 31.09(8:27) 50.03(5:15) 357
  Cycling9 3:11:00 4.97 8.0
  Stretching3 35:00
  Orienteering1 24:11 2.35(10:17) 3.79(6:23) 161
  Strength/Core1 10:00
  Total14 8:42:42 38.41 61.82 518
averages - rhr:30
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Saturday Feb 25 #

4 PM

Cycling 45:00 [3] 8.0 km (10.7 kph)
shoes: Exustar

Around Redwoods with Justin who was down from Christchurch. Good fun, managed to keep up and only stacked it once. Been a while since I've been out on the mountain bike.
6 PM

Running 33:00 intensity: (41 @1) + (17:26 @2) + (14:33 @3) + (20 @4) 6.79 km (4:52 / km) +37m 4:44 / km
ahr:145 max:178 rhr:30 shoes: Nike Athletics Spike

Wasn't sure whether to bother after biking, but just decided to sneak in a short speed session so I got some reps done in Bayfield park. Did 2x100, 2x200, 2x300, 2x200, 2x100. Worked relatively hard, decent speed. Not sure about the track markings but the 200's were around 31sec and the 300's around 48sec. Glad I got these done, but also probably a good idea not to have done a full blown reps session as I've been pretty tired the last few days.

Friday Feb 24 #

8 AM

Cycling 18:00 [2]

12 PM

Running 30:47 intensity: (26 @1) + (30:21 @2) 6.02 km (5:07 / km) +26m 5:00 / km
ahr:136 max:146 shoes: New Balance Zante v2

Easy lunchtime jog, nice day.
6 PM

Cycling 20:00 [2]

Thursday Feb 23 #

8 AM

Cycling 18:00 [2]

5 PM

Running 55:14 intensity: (37 @1) + (41:52 @2) + (12:37 @3) + (8 @4) 10.73 km (5:09 / km) +94m 4:56 / km
ahr:141 max:175 shoes: New Balance Zante v2

Easy jog around the waterfront and Logan park after work. Not too bad.

Cycling 18:00 [2]

Wednesday Feb 22 #

8 AM

Cycling 18:00 [2]

4 PM

Running 25:43 intensity: (29 @1) + (18:45 @2) + (6:29 @3) 3.89 km (6:36 / km) +156m 5:30 / km
ahr:139 max:161 shoes: Inov8 Terraclaw 250

To orienteering.

Orienteering 24:11 intensity: (23 @1) + (1:17 @2) + (14:50 @3) + (7:28 @4) + (13 @5) 3.79 km (6:23 / km) +161m 5:16 / km
ahr:164 max:180 shoes: Inov8 Terraclaw 250

Summerseries 2 at Ross Creek/Redwoods. Legs didn't feel as bad as I thought they would. Cruised round at a steady pace. No real mistakes, brain just working a bit slowly after a day of procrastination at work.

Running 21:01 intensity: (6 @1) + (16:04 @2) + (4:51 @3) 3.85 km (5:27 / km)
ahr:143 max:165 shoes: Inov8 Terraclaw 250

Back to uni.
7 PM

Cycling 18:00 [2]

Stretching (Foam roller) 15:00 [1]

Reckon this is why my legs recovered well from yesterday so giving it another crack.

Tuesday Feb 21 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:00:12 intensity: (28 @1) + (17:22 @2) + (24:31 @3) + (11:43 @4) + (6:08 @5) 11.57 km (5:12 / km) +28m 5:09 / km
ahr:158 max:188 shoes: Inov8 f-lite 195

5x1000m, 2.30min recovery, down on the track. Nice day, maybe a bit on the hot side for a track session though. Planned on doing six, but knew legs weren't great and I really had to push to make sure the last one wasn't over 3:20. Pretty happy with how the session went, worked pretty hard, times were in the right range, not too wrecked from the weekend or driving back last night. Times:

3:16
3:15
3:16
3:18
3:20

GPS had me running more than a 1k, as min/k rates were more like 3:10 for some reason.
6 PM

Cycling 18:00 [2]

Stretching (foam roller) 10:00 [1]

Monday Feb 20 #

2 PM

Running 36:34 intensity: (19 @1) + (16:04 @2) + (20:11 @3) 7.18 km (5:06 / km) +17m 5:02 / km
ahr:148 max:164 shoes: New Balance Zante v2

Easy jog around Ahsburton domain on the way back down to Dunedin. Bit tired.

Stretching 10:00 [1]

Strength/Core 10:00 [3]

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