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Training Log Archive: AlistairR

In the 7 days ending Jul 15, 2018:

activity # timemileskm+m
  Running6 6:02:05 47.75(7:35) 76.84(4:43) 1187
  Cycling7 2:06:00
  Strength/Core4 1:25:00
  Total16 9:33:05 47.75 76.84 1187

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

8 AM

Running 1:48:26 intensity: (6:31 @2) + (1:17:45 @3) + (23:42 @4) + (28 @5) 24.34 km (4:27 / km) +720m 3:53 / km
ahr:162 max:184 shoes: Saucony Zealot ISO 3

3/4 Waitats loop with the Hill City boys, pretty solid pace especially in the wind. Felt a bit rough but was a good 5mins quicker than previous times that felt just as hard, so all good. Three weeks with some races and more intensity before an easy week leading into Clyde to Alex.

Saturday Jul 14, 2018 #

11 AM

Running 54:23 intensity: (22 @1) + (39:32 @2) + (14:22 @3) + (7 @4) 11.43 km (4:45 / km) +63m 4:38 / km
ahr:144 max:174 shoes: Saucony Zealot ISO 3

Easy run and strides, nice day, legs starting to feel pretty good after the easier days.

Friday Jul 13, 2018 #

7 AM

Running 33:13 intensity: (34 @1) + (26:48 @2) + (5:51 @3) 6.77 km (4:54 / km) +50m 4:44 / km
ahr:141 max:162 shoes: Saucony Zealot ISO 3

Jog to the gym and then on to uni. Very icy and knee a little sore, will lay off the leg strength this weekend as the point is to have an easy week.

Strength/Core 25:00 [3]

Upper body and core.

Thursday Jul 12, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg strength.
8 AM

Cycling 18:00 [2]

5 PM

Running 1:05:47 intensity: (41 @1) + (24:50 @2) + (25:41 @3) + (14:27 @4) + (8 @5) 14.02 km (4:42 / km) +116m 4:30 / km
ahr:152 max:182 shoes: Saucony Zealot ISO 3

Shorter version of my flat long run, feeling good.

Wednesday Jul 11, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg strength.
8 AM

Cycling 18:00 [2]

11 AM

Running 51:53 intensity: (1:21 @1) + (45:54 @2) + (4:38 @3) 10.55 km (4:55 / km) +118m 4:39 / km
ahr:134 max:161 shoes: Salomon Sense Pro 2

Easy jog and strides.
5 PM

Cycling 18:00 [2]

Tuesday Jul 10, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg strength
8 AM

Cycling 18:00 [2]

11 AM

Running 48:23 intensity: (5:11 @1) + (21:45 @2) + (20:25 @3) + (1:02 @4) 9.73 km (4:58 / km) +120m 4:41 / km
ahr:145 max:175 shoes: Salomon Sense Pro 2

Easy cruise around Logan Park.
5 PM

Cycling 18:00 [2]

Monday Jul 9, 2018 #

8 AM

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

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