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Training Log Archive: AlistairR

In the 7 days ending Mar 26, 2017:

activity # timemileskm+m
  Cycling10 3:06:00
  Running5 2:27:00 16.61(8:51) 26.73(5:30) 238
  Stretching4 1:20:00
  Strength/Core6 1:15:00
  Total14 8:08:00 16.61 26.73 238
averages - rhr:35

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MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

Note
(sick) (rest day)

Thought this was the year I finally avoided fresher flu... I guess its inevitable when you teach 200 first years every week.

Saturday Mar 25, 2017 #

3 PM

Running 18:02 [2] 3.49 km (5:10 / km) +54m 4:48 / km
ahr:130 max:137 shoes: New Balance Zante v2

Easy jog around the inlet and a token stride out. Time trial tomorrow.

Friday Mar 24, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 24:18 intensity: (7:12 @1) + (14:33 @2) + (2:33 @3) 4.06 km (5:59 / km) +32m 5:46 / km
ahr:123 max:157 shoes: New Balance Zante v2

Gym and back.

Strength/Core 15:00 [3]

6 PM

Cycling 18:00 [2]

Thursday Mar 23, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 41:57 intensity: (2:14 @1) + (30:05 @2) + (9:03 @3) + (35 @4) 7.45 km (5:38 / km) +42m 5:28 / km
ahr:139 max:178 shoes: New Balance Zante v2

Down to the athletics track for short speed session. Did 1200m alternating between 50m sprint and 50m float. Supposed to be one of Lydiards sharpening workouts that mean you get some speedwork done but the low volume means you recover quickly. Idea was that it would keep the stress off the knee, still planning on doing a 3000m time trial at the weekend.
6 PM

Cycling 18:00 [2]

Stretching 20:00 [1]

Strength/Core 10:00 [1]

Wednesday Mar 22, 2017 #

7 AM

Cycling 24:00 [2]

Strength/Core 20:00 [3]

Gym.

Running 20:23 intensity: (17 @1) + (19:07 @2) + (59 @3) 3.74 km (5:27 / km) +38m 5:11 / km
ahr:139 max:162 shoes: Hoka Challenger ATR 3

Easy jog around the botans after the gym. ITB a bit sore but not as bad as it was after the 10km.
5 PM

Cycling 18:00 [2]

Stretching 20:00 [1]

Stretch + foam roll.

Strength/Core 10:00 [1]

ITB exercises

Tuesday Mar 21, 2017 #

8 AM

Cycling 18:00 [2]

2 PM

Running 42:20 intensity: (43 @1) + (23:59 @2) + (17:38 @3) 7.99 km (5:18 / km) +73m 5:04 / km
ahr:144 max:165 rhr:35 shoes: Hoka Challenger ATR 3

Easy cruise from home followed by strides and drills in bayfield park. Knee was fine until the last few minutes, probably wise to keep the volume down, but I'm not worried about it preventing me from racing.

Cycling 18:00 [2]

5 PM

Strength/Core 10:00 [1]

ITB Exercises

Stretching 20:00 [1]

Stretching and foam rolling.

Monday Mar 20, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

Stretching 20:00 [1]

10min foam roll, 10min stretching, focus on ITB.

Strength/Core 10:00 [1]

ITB/Hip and glute exercises.

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