Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running8 6:19:29 50.5(7:31) 81.27(4:40) 794
  Cycling5 1:48:00
  Stretching2 30:00
  Total13 8:37:29 50.5 81.27 794

«»
2:02
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

9 AM

Running 1:22:33 intensity: (44 @1) + (18:59 @2) + (57:46 @3) + (4:48 @4) + (16 @5) 17.52 km (4:43 / km) +270m 4:22 / km
ahr:154 max:181 shoes: Hoka Challenger ATR 3

Cruise around the beaches and waterfront. Feeling alright, nothing special. One more week of training, Otago 10,000m champs and then a month off.

Stretching 15:00 [1]

Saturday Nov 25, 2017 #

1 PM

Running 21:27 intensity: (27 @1) + (13:17 @2) + (7:43 @3) 4.2 km (5:06 / km) +56m 4:47 / km
ahr:144 max:162 shoes: New Balance Zante v3

warm up.

Running race 9:20 [5] 3.0 km (3:07 / km) +11m 3:03 / km
ahr:136 max:149 shoes: Nike Athletics Spike

3000m race. Some of the faster guys did the 1500m so thought I might have a crack at the win. Plan was to sit on Aaron as long as possible, pass him on the back straight with the tailwind and then hold on. Felt pretty bad warming up, legs still slugish and it was super hot. Felt much better after a few laps, pace was quicker than I expected, but felt cruisy. Did exactly what I planned to, passed Aaron with 700m to go and just kept increasing the pace all the way to the line. 2:59 lask km and 66 sec last lap.12 second PB, maybe would have been faster if I lead the race, feels good to win a race.

10,000m next weekend, probably a similar field as today plus a few more. Would be stoked if I could take it out, but not sure I can hold the pace for that many laps.

Running 42:40 intensity: (14 @1) + (3:52 @2) + (38:34 @3) 8.75 km (4:53 / km) +116m 4:34 / km
ahr:157 max:168 shoes: New Balance Zante v3

Warm down with Bella and Aaron and then a few more laps with Shireen to get some mileage.

Friday Nov 24, 2017 #

8 AM

Running 26:30 intensity: (18 @1) + (19:15 @2) + (6:42 @3) + (15 @4) 5.4 km (4:55 / km) +40m 4:44 / km
ahr:146 max:170 shoes: Hoka Challenger ATR 3

felt a bit slugish after the rest day.
7 PM

Running 24:37 intensity: (28 @1) + (17:58 @2) + (6:11 @3) 5.31 km (4:38 / km) +51m 4:25 / km
ahr:145 max:160 shoes: Hoka Challenger ATR 3

Legs felt better, but the beer and BBQ sloshing around the stomach didn't help.

Thursday Nov 23, 2017 #

Note
(rest day)

Taking it easy.

Cycling 36:00 [3]

Wednesday Nov 22, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 49:35 intensity: (1:31 @1) + (46:56 @2) + (1:08 @3) 10.02 km (4:57 / km) +77m 4:46 / km
ahr:135 max:151 shoes: Hoka Challenger ATR 3

Easy jog to loosen the legs after yesterday, quite tired so will have a rest tomorrow.
5 PM

Cycling 18:00 [2]

Tuesday Nov 21, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:11:23 intensity: (39 @1) + (26:06 @2) + (28:56 @3) + (12:06 @4) + (3:36 @5) 16.35 km (4:22 / km) +79m 4:16 / km
ahr:155 max:186 shoes: Inov8 f-lite 195

Wanted to do this on the track, but forgot to check the schedule and school kids were all over it. Went down to the waterfront and did 4x2km with 2min jog recovery. Wasn't sure if I'd do 3 or 4, but felt good enough and got all four done. Plan was 3:30min/k, getting ready for Otago 10,000m champs.

6:57
6:59
6:53
6:57

Good session happy to get it done, will take a rest day later this week as I feel like training is almost getting on top of me. also want to run a good 3000m on Saturday.
5 PM

Cycling 18:00 [2]

Stretching 15:00 [1]

Monday Nov 20, 2017 #

7 AM

Running 26:40 intensity: (1:07 @1) + (25:13 @2) + (20 @3) 5.39 km (4:57 / km) +41m 4:46 / km
ahr:131 max:142 shoes: Hoka Challenger ATR 3

5 PM

Running 24:44 intensity: (31 @1) + (23:09 @2) + (1:02 @3) + (2 @4) 5.32 km (4:39 / km) +52m 4:26 / km
ahr:137 max:170 shoes: Hoka Challenger ATR 3

« Earlier | Later »