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Training Log Archive: AlistairR

In the 7 days ending Mar 12, 2017:

activity	#	time	miles		km		+m
Running	5	4:00:49	30.3	(7:57)	48.77	(4:56)	371
Cycling	10	3:32:00
Stretching	3	45:00
Orienteering	1	25:39	2.47	(10:23)	3.97	(6:27)	157
Strength/Core	1	20:00
Total	15	9:03:28	32.77		52.74		528

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Sunday Mar 12, 2017 #

10 AM

Running race 35:44 10.06 km (3:33 / km) +50m 3:28 / km
ahr:155 max:174 shoes: New Balance Zante v2

Stadium to Surf 10km. First proper fitness test, was keen to knock at least a minute off my PB. Started off in a pack with Andy, Jonah, Geoff and one other. Was pretty much perfect pace for me on the first few k, nice to have a group to stick in with. Andy and Jonah got a gap on the waterfront and left me on my own between the groups. Pushed quite hard on the hill, was actually a nice change from the flat, saw Jonah had fallen off Andy and I gained a bit on the downhill. Still felt decent along the road by the beach, dug it in on the last km over the muddy field and into the headwind. Had Jonah in my sights in the last few hundred meters and took him out in the finish chute for 2nd place. Good times. Super happy with the time, 2.5mins faster than my PB, coming into form when I meant to, 4 weeks of easing up with a few more races thrown in and its time for Oceania.

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance Zante v2

Warm up plus a wee hobble for a warm down, outside of knee really sore.

6 PM

Stretching 15:00 [1]

Saturday Mar 11, 2017 #

10 AM

Running 21:49 4.25 km (5:08 / km) +68m 4:45 / km
ahr:130 max:149 shoes: New Balance Zante v2

Easy jog to the supermarket and back, felt good, spent the afternoon on my felt playing golf though. Aiming for under 37mins tomorrow and under 36mins later in the year.

Friday Mar 10, 2017 #

Note
(rest day)

Mainly because of race at the weekend, but probably need one regardless, especially given how tired my legs felt yesterday.

8 AM

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

Thursday Mar 9, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Running 49:27 9.39 km (5:16 / km) +100m 5:00 / km
ahr:136 max:156 shoes: Inov8 Trailtalon 275

Easy jog when I got home, went a bit further than intended, legs quite tired.

Cycling 18:00 [2]

Wednesday Mar 8, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Orienteering 25:39 3.97 km (6:27 / km) +157m 5:23 / km
ahr:144 max:159 shoes: Inov8 Terraclaw 250

Summer series, didn't bother with a warm up or down as biking there and back was far enough. Just cruised around the course, cool area, never run there before, few good route choices.

Cycling 20:00 [2]

Cycling 30:00 [2]

Tuesday Mar 7, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:02:16 13.13 km (4:45 / km) +77m 4:36 / km
ahr:140 max:184 shoes: New Balance Zante v2

Last interval session for this block of training. Slightly shorter session, but with less recovery time so my legs take less of a beating before the 10km race on Sunday. Did 3x1mile with a 400m jog recovery (2-2.30min). Track was free so didn't have to deal with uneven splits due to wind on the waterfront. Times:

5:11 (3:14min/K)
5:12 (3:14)
5:07 (3:10)

Was sitting at the same pace on the last one but put in a kick on the last 400m to make it a negative split. Session didn't feel as hard as the previous weeks, although it was less overall distance and less reps makes it mentally easier. Will just jog the orienteering tomorrow, keen to take a few minutes of my 10km PB at the weekend.

5 PM

Cycling 18:00 [2]

Stretching 15:00 [1]

Monday Mar 6, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 46:33 7.94 km (5:52 / km) +77m 5:36 / km
ahr:132 max:156 shoes: New Balance Zante v2

To the gym and then cruising around to the track for strides/drills and back to uni via the Botans. Motivation pretty low, mainly because of work, legs felt a bit beat up, but much better by the end.

Strength/Core 20:00 [3]

5 PM

Cycling 18:00 [2]

Stretching 15:00 [1]

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