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Training Log Archive: AlistairR

In the 7 days ending Mar 11, 2018:

activity

time

miles

Running

7:43:51

56.01

(8:17)

90.14

(5:09)

672

Cycling

2:24:00

Strength/Core

50:00

Total

10:57:51

56.01

90.14

672

1:58

0:00

» now

Sunday Mar 11, 2018 #

Running 1:58:41 [2] 22.0 km (5:24 / km)
shoes: Salomon Sense Pro 2

Long easy cruise around Ross Creek, Redwoods, Nicols Creek, and McGouns. Avoiding Signal Hill and Botanic Gardens for the next month as their being used for SI Champs and it feels a bit unfair to run around the map every second day. Felt ok but still feel like I'm on the edge of getting a cold.

Saturday Mar 10, 2018 #

2 PM

Running 59:18 12.03 km (4:56 / km) +74m 4:47 / km
ahr:138 max:154 shoes: Hoka Challenger ATR 3

very easy run, almost feel like there is a cold coming on, just taking it easy.

Friday Mar 9, 2018 #

11 AM

Running 31:46 6.14 km (5:10 / km) +73m 4:53 / km
ahr:132 max:151 shoes: New Balance Zante v3

Recovery jog. Actually felt good.

Strength/Core 25:00 [3]

Usual stuff.

Thursday Mar 8, 2018 #

8 AM

Cycling 18:00 [2]

12 PM

Running warm up/down 18:56 3.5 km (5:24 / km) +14m 5:18 / km
ahr:138 max:156 shoes: New Balance Zante v3

Running 30:01 [4] 8.09 km (3:43 / km) +43m 3:37 / km
ahr:170 shoes: New Balance Zante v3

Progression run, 4:00min/k down to 3:28min/k, increase pace every km. Felt ok, legs a bit heavy after the reps yesterday and ITB sore on warm down. Got three easier days now anyway. Plan was to do an interval session, a short tempo and a long run each week in the next block. Might drop the tempo run as I don't think its necessary and the extra hard running is just another stress to recover from. Also HR data for this run sucked so did it manually, might be a garmin update issue.

Running warm up/down 21:18 3.87 km (5:31 / km) +33m 5:17 / km
ahr:147 max:182 shoes: New Balance Zante v3

6 PM

Cycling 18:00 [2]

Wednesday Mar 7, 2018 #

8 AM

Cycling 18:00 [2]

12 PM

Running 1:08:37 13.16 km (5:13 / km) +130m 4:58 / km
ahr:139 max:176 shoes: New Balance Zante v3

Last reps session of the training block. Cut it down a wee bit to make this week slightly easier before upping mileage next week. Did 6x30sec Hills and then 6x200m on the track. Ended up going quite hard on the hills and quite quick on the track (averaged 32 sec for the 200's). Felt relatively good, 30min tempo run tomorrow.

6 PM

Cycling 18:00 [2]