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Training Log Archive: AlistairR

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  Running8 7:48:31 52.64(8:54) 84.71(5:32) 1742
  Stretching3 45:00
  Strength/Core1 20:00
  Total8 8:53:31 52.64 84.71 1742
averages - rhr:30

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Sunday Jan 1, 2017 #

2 PM

Running 1:42:05 intensity: (36 @1) + (9:32 @2) + (1:30:20 @3) + (1:37 @4) 17.41 km (5:52 / km) +527m 5:06 / km
ahr:155 max:175 shoes: Inov8 Trailtalon 275

Super hot day, pretty windy as well, definitely working a bit harder because of it. A bit more towards the conservative side for a long run, but already had alot of miles under the belt this week.

Saturday Dec 31, 2016 #

1 PM

Running 50:06 intensity: (27 @1) + (18:15 @2) + (17:49 @3) + (8:31 @4) + (5:04 @5) 10.83 km (4:38 / km) +21m 4:35 / km
ahr:156 max:186 shoes: New Balance Zante v2

20min Tempo + warm up/warm down around Hansen park. Plan was somewhere between 3:40-50min/k, did 3:43min/k but this may have been a tad fast in the wind, splits pretty consistent given the wind. Either way felt pretty good except for my ITB on the way home.Nice to be doing some faster workouts.

Friday Dec 30, 2016 #

2 PM

Running 36:17 intensity: (1:59 @1) + (23:21 @2) + (10:57 @3) 7.46 km (4:52 / km) +18m 4:48 / km
ahr:143 max:160 shoes: New Balance Zante v2

Cruise around the river and back home. ITB attempting a come back, hopefully its nothing.

Thursday Dec 29, 2016 #

2 PM

Running 1:11:44 intensity: (32 @1) + (5:12 @2) + (1:06:00 @3) 12.18 km (5:53 / km) +542m 4:49 / km
ahr:160 max:165 shoes: Inov8 Trailtalon 275

Steady hill run from Lyttelton, up the Bridle path, along the crater rim walkway and down Huntsbury. All quite steep/technical trails, thus the higher intensity. Feel good.

Stretching (Foam roller) 15:00 [1]

Wednesday Dec 28, 2016 #

1 PM

Running 50:54 intensity: (11 @1) + (14:16 @2) + (36:03 @3) + (14 @4) + (10 @5) 9.17 km (5:33 / km) +65m 5:22 / km
ahr:152 max:175 shoes: New Balance Zante v2

Lydiard Hill Circuit x2 on Parklands Drive. Each loop consisted of;

4x30sec hill bounding
1x60sec fast relaxed downhill
1xflat stride out

Feeling relatively good, but legs felt like they'd worked hard enough after two loops so didn't try for 3.

Tuesday Dec 27, 2016 #

9 AM

Running 48:40 intensity: (4:15 @1) + (29:35 @2) + (14:50 @3) 7.57 km (6:26 / km) +249m 5:31 / km
ahr:139 max:167 rhr:30 shoes: Inov8 Trailtalon 275

Boulder bay loop with Brooke, pretty cruisy.

Stretching (Foam roller) 15:00 [3]

4 PM

Running 49:19 intensity: (19 @1) + (13:09 @2) + (35:40 @3) + (3 @4) + (8 @5) 9.35 km (5:17 / km) +190m 4:47 / km
ahr:150 max:164 shoes: Inov8 Trailtalon 275

Running home after a walk in Vic part. Partly because William stole my car, but mainly because I needed a few extra k's after this morning.

Monday Dec 26, 2016 #

1 PM

Running 59:26 intensity: (3:35 @1) + (44:54 @2) + (10:57 @3) 10.74 km (5:32 / km) +129m 5:13 / km
ahr:140 max:169 shoes: New Balance Zante v2

Easy cruise down the hill, around the river, strides in Hansen park and then home. Feeling good, definitely finding it much easier to do 75-80km weeks then I ever have done before.

Stretching 15:00 [1]

Strength/Core 20:00 [3]

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