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Training Log Archive: AlistairR

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running6 3:31:35 29.13(7:16) 46.88(4:31) 293
  Cycling9 2:42:00
  Strength/Core1 15:00
  Total16 6:28:35 29.13 46.88 293

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Note

End of my second training block for the year (the first being Oceania's etc). The goals for this block were;

- Dunedin Half 1:20
- Abel Tasman 3:00/Top 10
- Track 1500m & 3000m PB's

Injury and poor execution meant Dunedin Half was a pretty poor performance (1:22). Had a few really solid weeks before Abel Tasman and was pretty happy with how that race went (2:44, 6th). Still need to work on pacing for longer races, as well as drinking more. Track went far better than expected, thought I'd struggle to hit my previous times, but knocked big chunks off them straight away. Keen to do another block of track work next year to see if the 16:00min 5km, or 9:00min 3km could happen. But the first half of the year will be Loop the Lake and Christchurch half.

Strength/Core 15:00 [3]

2 PM

Cycling 18:00 [2]

Saturday Dec 2, 2017 #

11 AM

Running 14:10 intensity: (1:01 @1) + (9:40 @2) + (3:29 @3) 2.4 km (5:54 / km) +34m 5:31 / km
ahr:139 max:166 shoes: New Balance Zante v3

Running race 38:23 intensity: (12:32 @2) + (56 @3) + (1:28 @4) + (23:27 @5) 10.72 km (3:35 / km)
ahr:168 max:196 shoes: Inov8 f-lite 195

Otago 10,000m Champs. Super hot, 26 degrees, but probably more on the track. Just sat in behind Tim and Aaron, making sure to relax, stay on the rail and keep putting water on myself. Felt really cruisy, been used to going must faster. After about 5km I started to struggle holding the pace, just hadn't done any tempo runs or interval sessions of that length. Slowly dropped off as the heat got to me and suffered through the second half to end up 3rd. Official time 36:41 but they accidentally made us run an extra lap after finishing... not happy. Bit disappointing I couldn't hold onto Aaron as I beat him in the 3k last week.
C • Funny, I once stood and arg... 1

Friday Dec 1, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

6 PM

Running 24:02 intensity: (25 @1) + (18:12 @2) + (5:25 @3) 5.17 km (4:39 / km) +57m 4:25 / km
ahr:144 max:157 shoes: Hoka Challenger ATR 3

Post christmas lunch shakeout. Felt better than I thought I would, gonna be a bloody hot set of laps tomorrow.

Thursday Nov 30, 2017 #

8 AM

Cycling 18:00 [2]

6 PM

Cycling 18:00 [2]

Wednesday Nov 29, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 39:40 intensity: (28 @1) + (37:49 @2) + (1:23 @3) 8.19 km (4:51 / km) +60m 4:40 / km
ahr:137 max:154 shoes: Hoka Challenger ATR 3

Easy jog.
5 PM

Cycling 18:00 [2]

Tuesday Nov 28, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 44:23 intensity: (46 @1) + (22:10 @2) + (13:37 @3) + (7:12 @4) + (38 @5) 9.65 km (4:36 / km) +51m 4:29 / km
ahr:150 max:192 shoes: Inov8 f-lite 195

Last session on the track, just a short one before Saturday. Did 3x1200, the first 1000m in 3:30 and then 200m quite hard. Times were 4:01, 4:02 and 3:59. Felt ok, but struggled to sit on exactly 3:30, always seemed to be on 3:20 pace or 3:40 pace. Just a few more jogs before Otago 10,000m champs, definitely going to feel way too long and way too hot.
5 PM

Cycling 18:00 [2]

Monday Nov 27, 2017 #

8 AM

Running 25:50 intensity: (35 @1) + (12:38 @2) + (12:29 @3) + (8 @4) 5.39 km (4:48 / km) +41m 4:37 / km
ahr:144 max:172 shoes: Hoka Challenger ATR 3

To work, feeling pretty poor today.
5 PM

Running 25:07 intensity: (11 @1) + (17:50 @2) + (7:06 @3) 5.36 km (4:41 / km) +51m 4:28 / km
ahr:144 max:163 shoes: Hoka Challenger ATR 3

Much better than this morning.

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