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Training Log Archive: AlistairR

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Running7 8:09:28 63.11(7:45) 101.57(4:49) 1428
  Cycling5 1:30:00
  Stretching2 35:00
  Strength/Core1 15:00
  Total14 10:29:28 63.11 101.57 1428

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

9 AM

Running 2:33:17 intensity: (36 @1) + (13:17 @2) + (2:17:32 @3) + (1:52 @4) 33.07 km (4:38 / km) +741m 4:10 / km
ahr:158 max:174 shoes: Hoka Challenger ATR 3

Waitati loop. Longest run of the training block, nice steady cruise the whole way and only a few niggles on the final downhill. One more 100km week and then its taper time.

Saturday Mar 24, 2018 #

9 AM

Running 1:15:25 intensity: (32 @1) + (1:07:19 @2) + (7:34 @3) 14.87 km (5:04 / km) +153m 4:49 / km
ahr:140 max:163 shoes: New Balance Zante v3

Easy cruise around the golf course and beach rd. Feeling ok, didn't do strides as calf was still tight, just did a few drills instead.

Stretching 20:00 [1]

Friday Mar 23, 2018 #

Note
(rest day)

Seminar at lunch time and after work beers meant I didn't get in my recovery jog and gym. Should still hit 100km this week as I'm planning on doing waitats on Sunday. Keep missing gym sessions, need to get back on track with the good habits.
8 AM

Cycling 18:00 [2]

8 PM

Strength/Core 15:00 [3]

Thursday Mar 22, 2018 #

12 PM

Running 1:12:18 intensity: (1:38 @1) + (39:03 @2) + (30:47 @3) + (50 @4) 16.54 km (4:22 / km) +46m 4:19 / km
ahr:147 max:175 shoes: New Balance Zante v3

Another big track session on another very windy day. Did 5x1600m with 400m jog recovery, so the same total distance as last week and less total recovery. Aimed to keep them all under 3:20min/k, so all under 5:20. Struggled slightly more than last week, so overall average pace was slightly less than last week, still hit good times and really happy with it. Times:

5:16, 5:16, 5:18, 5:16, 5:14.

Will do one more of these sessions next week, was thinking of 4x2km, but will more likely break it up and try hit a faster pace.

Wednesday Mar 21, 2018 #

8 AM

Cycling 18:00 [2]

12 PM

Running 57:40 intensity: (56 @1) + (47:41 @2) + (8:45 @3) + (18 @4) 11.91 km (4:50 / km) +76m 4:41 / km
ahr:139 max:177 shoes: New Balance Zante v3

Easy cruise and strides, rainy, got very wet, ITB niggling a bit again. Big track session tomorrow... hopefully.
6 PM

Cycling 18:00 [2]

Tuesday Mar 20, 2018 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:17:08 intensity: (51 @1) + (1:03:50 @2) + (12:27 @3) 14.5 km (5:19 / km) +319m 4:48 / km
ahr:141 max:160 shoes: Salomon Sense Pro 2

Easy Ross Creek loop, few niggles, otherwise ok.
6 PM

Cycling 18:00 [2]

10 PM

Stretching 15:00 [1]

Rolling out the ITB

Monday Mar 19, 2018 #

8 AM

Running 27:26 intensity: (26 @1) + (12:21 @2) + (14:25 @3) + (12 @4) + (2 @5) 5.37 km (5:06 / km) +44m 4:54 / km
ahr:149 max:180 shoes: Hoka Challenger ATR 3

To work, bit tired after a 100km week last week.
6 PM

Running 26:14 intensity: (2:31 @1) + (23:02 @2) + (41 @3) 5.3 km (4:57 / km) +49m 4:44 / km
ahr:130 max:146 shoes: Hoka Challenger ATR 3

Home, feeling better.

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