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Training Log Archive: AlistairR

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Other Sports1 6:00:00
  Running6 5:38:06 40.94(8:16) 65.89(5:08) 625
  Cycling8 2:24:00
  Strength/Core2 55:00
  Total15 14:57:06 40.94 65.89 625
  [1-5]14 8:57:06

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

7 PM

Running 35:59 intensity: (28 @1) + (17:01 @2) + (17:50 @3) + (40 @4) 7.4 km (4:52 / km) +79m 4:37 / km
ahr:147 max:173 shoes: Hoka Challenger ATR 3

Jog around the block when we got back from Qtown.

Saturday Aug 19, 2017 #

Other Sports (Skiing) 6:00:00 [0]

Skiing, remarkables.

Friday Aug 18, 2017 #

12 PM

Running 42:38 intensity: (1:07 @1) + (41:18 @2) + (13 @3) 8.06 km (5:17 / km) +62m 5:05 / km
ahr:131 max:147 shoes: Inov8 Trailtalon 275

Gym and back, extended as I'm away skiing for the weekend.

Strength/Core 25:00 [3]

Gym session.

Thursday Aug 17, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:14:51 intensity: (28 @1) + (27:38 @2) + (31:52 @3) + (14:30 @4) + (23 @5) 16.27 km (4:36 / km) +115m 4:27 / km
ahr:153 max:185 shoes: New Balance Zante v3

Longish warm up, then 2x4k tempo with a 3min jog recovery on the waterfront. Felt decent, another good session in the legs. Only enough time for two more hard tempo runs before taper time.

4km Tempo (Headwind) 3:44min/k
3min Jog
4km Tempo (Tailwind) 3:38min/k
6 PM

Cycling 18:00 [2]

Wednesday Aug 16, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:03:46 intensity: (2:46 @1) + (1:00:39 @2) + (21 @3) 11.96 km (5:20 / km) +80m 5:10 / km
ahr:131 max:150 shoes: Inov8 Trailtalon 275

Easy cruise on the flat plus strides on the track. Quads still a wee bit beat up, should be ok for a tempo session tomorrow though.
6 PM

Cycling 18:00 [2]

Tuesday Aug 15, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:21:36 intensity: (29 @1) + (1:18:57 @2) + (2:10 @3) 15.11 km (5:24 / km) +236m 5:01 / km
ahr:138 max:156 shoes: Inov8 Trailtalon 275

Extended Ross Creek loop. Feeling better.
5 PM

Cycling 18:00 [2]

Monday Aug 14, 2017 #

8 AM

Cycling 18:00 [2]

4 PM

Running 39:16 intensity: (1:29 @1) + (37:23 @2) + (24 @3) 7.09 km (5:32 / km) +54m 5:20 / km
ahr:128 max:155 shoes: Inov8 Trailtalon 275

Gym and back, extended a bit.

Strength/Core 30:00 [3]

6 PM

Cycling 18:00 [2]

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