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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Running6 7:14:06 53.33(8:08) 85.82(5:03) 1646
  Cycling6 1:48:00
  Stretching2 1:05:00
  Strength/Core1 25:00
  Total13 10:32:06 53.33 85.82 1646
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Thursday May 25 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:15:21 intensity: (27 @1) + (49:08 @2) + (24:50 @3) + (49 @4) + (7 @5) 14.64 km (5:09 / km) +250m 4:45 / km
ahr:146 max:182 shoes: Inov8 Trailtalon 275

Leith Valley, Ross Creek and Botans. Knee similar to yesterday, other than that felt good, picked up the pace a bit on the last few k's.
5 PM

Cycling 18:00 [2]

Stretching 40:00 [1]

Netflix and foam roll.

Wednesday May 24 #

12 PM

Running 56:28 intensity: (52 @1) + (26:49 @2) + (28:39 @3) + (8 @4) 10.03 km (5:38 / km) +186m 5:09 / km
ahr:146 max:174 shoes: Inov8 Trailtalon 275

Knee still not feeling great so decided I'd leave my tempo run for the weekend, just went and did the standard Ross Creek loop. Knee started of bad but got heaps better after 5 min.

Tuesday May 23 #

8 AM

Cycling 18:00 [2]

12 PM

Running 52:08 intensity: (29 @1) + (49:05 @2) + (2:34 @3) 9.81 km (5:19 / km) +123m 5:00 / km
ahr:134 max:163 shoes: New Balance Zante v2

Jogging an easy 10k around Logan park. Still got some reasonably sore niggles, R hammy, R knee.
5 PM

Cycling 18:00 [2]

Monday May 22 #

8 AM

Cycling 18:00 [2]

12 PM

Running 27:46 intensity: (1:07 @1) + (24:50 @2) + (1:49 @3) 5.38 km (5:10 / km) +38m 4:59 / km
ahr:132 max:156 shoes: New Balance Zante v2

Easy jog after the gym, legs actually feeling really good after yesterday, all except my right knee which was a bit sore, got a bit better as I went on.

Strength/Core 25:00 [3]

Core.
5 PM

Cycling 18:00 [2]

Sunday May 21 #

8 AM

Running 2:32:35 intensity: (26 @1) + (33:35 @2) + (1:31:24 @3) + (25:00 @4) + (2:10 @5) 32.81 km (4:39 / km) +740m 4:11 / km
ahr:158 max:186 shoes: Hoka Challenger ATR 3

Long run with Andy around the Waitati loop (north road, down to waitati and back up over leith saddle). Apparently the tradition is to go reasonably hard on this loop, which we sort of did, just kept a good steady pace then pushed hard up the second hill. Felt pretty good to be honest, especially as this is my longest run, pretty glad I decided to take a gel though. Definitely gave me a bit more confidence that I can go sub-3 at Abel Tasman

Meant to hit 80km this week so might have to tone it down next week and make sure I recover properly.
9 PM

Stretching 25:00 [1]

Wasn't actually too sore, either recovered well this afternoon or it hasn't hit my legs yet.

Saturday May 20 #

1 PM

Running 1:09:48 intensity: (1:07 @1) + (25:47 @2) + (42:24 @3) + (28 @4) + (2 @5) 13.15 km (5:18 / km) +310m 4:45 / km
ahr:149 max:180 shoes: New Balance Zante v2

Club run, bloody freezing today, felt good though.

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Training Targets

May 22–28 (7d)
Total 80km
actual:39.9km49%
projected:69.8km87%

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