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Training Log Archive: AlistairR

In the 7 days ending Feb 12, 2017:

activity	#	time	miles		km		+m
Running	7	6:19:06	44.11	(8:36)	70.99	(5:20)	1211
Cycling	8	2:24:00
Stretching	4	1:10:00
Orienteering	1	53:06	4.35	(12:12)	7.0	(7:35)	300
Strength/Core	1	25:00
Total	15	11:11:12	48.46		77.99		1511

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Sunday Feb 12, 2017 #

10 AM

Running 1:40:22 18.23 km (5:30 / km) +456m 4:54 / km
ahr:144 max:166 shoes: Inov8 Trailtalon 275

Long easy around the standard Highcliff-Karetai-St Kilda loop. Bit tired from yesterday but just cruised and felt fine. Didn't mean to do this many K's this week, got to pull back a bit once I start doing harder sessions.

C • "Will keep it easy unt... 2

Stretching 15:00 [2]

Saturday Feb 11, 2017 #

10 AM

Running 1:09:45 14.56 km (4:47 / km) +108m 4:37 / km
ahr:156 max:188 shoes: New Balance Zante v2

20min tempo run on the second half of the stadium to surf course to see how much this hill will slow me down. Wasn't too bad, think the wind will be more of a problem. Held a solid 3:40min/k for the tempo, although maybe working a bit hard into the wind across the grass at the end. Followed up the tempo with 6x200m reps barefoot on the grass. Good session, have recovered from last few weekends really well, keen to tackle some intervals and a 5km race next week.

Stretching 15:00 [1]

Friday Feb 10, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 30:05 5.86 km (5:08 / km) +61m 4:53 / km
ahr:140 max:164

Strength/Core 25:00 [3]

6 PM

Cycling 18:00 [2]

Thursday Feb 9, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 58:05 10.27 km (5:39 / km) +203m 5:09 / km
ahr:145 max:178 shoes: Inov8 Trailtalon 275

Ross Creek, caught Josh having a nap at the drinking fountain so ran with him for the rest.

6 PM

Cycling 18:00 [2]

Wednesday Feb 8, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:14:08 12.69 km (5:51 / km) +312m 5:12 / km
ahr:135 max:157 shoes: Hoka Challenger ATR 3

Cruising up the big easy and back, feeling fine except for a slight reminder that I need to keep doing ITB exercises.

Second run in the Hoka's and the outsole has a bit flapping off it. Not very impressive for something that is supposed to "excel in the mountains", but can't handle a smooth gravel path.

6 PM

Cycling 18:00 [2]

Tuesday Feb 7, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Running 31:41 6.4 km (4:57 / km) +72m 4:41 / km
ahr:137 max:166 shoes: Hoka Challenger ATR 3

Wasn't sure if I'd run or not, but my new Hoka's arrived so I went. Felt fine to be honest, legs felt surprisingly fresh, not like I'd been racing all weekend. Will keep it easy until Saturday, then its time to get some solid interval work going.

C • Marshmallows 2

Cycling 18:00 [2]

Stretching 20:00 [2]

Monday Feb 6, 2017 #

10 AM

Orienteering race 53:06 [4] 7.0 km (7:35 / km) +300m 6:15 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Waikaia middle distance. Much nicer map, probably one of the best middle distance areas I've run on in NZ, very cool. Was pretty clean through the first loop, caught both Carsten and Michael Adams. Failed to slow down and read the map a bit through the next section, a few misses, particularly 9 and 13, but still passing people and nothing major. Alright around the rest, not sure we needed the extra map flip loop, but it wasn't too bad and I still had enough gas in the tank. Think I ended up 4th but not sure, again pretty happy with the run and result, will probably just pretend the long didn't happen and call it a successful weekend.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

10 PM

Stretching 20:00 [1]

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