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Training Log Archive: AlistairR

In the 7 days ending Jul 22, 2018:

activity # timemileskm+m
  Running6 7:27:47 56.02(8:00) 90.16(4:58) 933
  Cycling6 1:48:00
  Strength/Core4 1:15:00
  Stretching2 38:00
  Total18 11:08:47 56.02 90.16 933

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MoTuWeThFrSaSu

Sunday Jul 22, 2018 #

1 PM

Running 2:00:34 intensity: (28 @1) + (56:46 @2) + (1:02:45 @3) + (35 @4) 22.76 km (5:18 / km) +213m 5:04 / km
ahr:148 max:176 shoes: Salomon Sense Pro 2

Long run on the beaches, just tried to keep it nice and easy as my legs were pretty tired.

Saturday Jul 21, 2018 #

1 PM

Running warm up/down 15:58 intensity: (33 @1) + (13:14 @2) + (2:11 @3) 2.88 km (5:33 / km) +16m 5:24 / km
ahr:142 max:159 shoes: Salomon Sense Pro 2

WU

Running 39:43 intensity: (1:07 @2) + (10:56 @3) + (8:35 @4) + (19:05 @5) 10.26 km (3:52 / km) +78m 3:44 / km
ahr:174 max:195 shoes: Altra Golden Spike

Otago Cross Country Champs. 5 laps of a reasonably muddy and hilly loop. Had a pretty rough time out there today. First loop was ok, but after that I just gradually went slower and slower until Rebecca Greene came up behind me on the last lap and pushed it in to the finish. Bit dissapointed as I was only 2sec faster than last year when I was coming off an injury and it was a whole lot muddier. Think the main reason was that I just didn't have that motivation to get after it and push myself, especially for that long. Could feel on the last few laps that my legs were ok, but couldn't bring myself to dig it in. Also possibly a little tired from a solid 6 weeks of training.

Plan is to cap the mileage at 90km these next 3 weeks, make sure my easy runs are really easy and that I'm fresh for some workouts. Will also drop a bit of the leg strengthening. Hopefully the motivation will be there at Clyde-Alex and Dunedin Half.

Also won the team competition and got a trophy for best aggregate time over the last few XC races of the season.

Running warm up/down 17:08 intensity: (1:37 @2) + (15:31 @3) 3.6 km (4:46 / km) +52m 4:27 / km
ahr:156 max:168 shoes: Salomon Sense Pro 2

WD
8 PM

Stretching 18:00 [2]

Friday Jul 20, 2018 #

7 AM

Strength/Core 15:00 [3]

Wasn't keen on the gym, did core at home.
8 AM

Running 34:27 intensity: (15 @1) + (26:12 @2) + (8:00 @3) 7.22 km (4:46 / km) +31m 4:40 / km
ahr:144 max:165 shoes: Saucony Zealot ISO 3

Frosty commute.
6 PM

Cycling 18:00 [2]

Thursday Jul 19, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg Strength.
8 AM

Cycling 18:00 [2]

4 PM

Running 1:18:50 intensity: (37 @1) + (34:06 @2) + (43:09 @3) + (46 @4) + (12 @5) 16.17 km (4:53 / km) +110m 4:43 / km
ahr:150 max:180 shoes: Saucony Zealot ISO 3

Easy cruise home along the waterfront, decided to keep these to 16km rather than 20km when planning on doing a race/workout in the week as well.

Wednesday Jul 18, 2018 #

7 AM

Strength/Core 20:00 [3]

Leg strength
8 AM

Cycling 18:00 [2]

12 PM

Running 1:05:54 intensity: (37:05 @2) + (28:49 @3) 13.09 km (5:02 / km) +127m 4:48 / km
ahr:147 max:168 shoes: New Balance 1400v6

6x20sec hill reps, 6x150m flat reps. Had a full stomach from morning tea at work, but otherwise felt pretty good. Keen for Otago cross country champs at the weekend.
7 PM

Cycling 18:00 [2]

Tuesday Jul 17, 2018 #

7 AM

Strength/Core 20:00 [3]

8 AM

Cycling 18:00 [2]

12 PM

Running 1:15:13 intensity: (30 @1) + (26:07 @2) + (31:53 @3) + (16:34 @4) + (9 @5) 14.2 km (5:18 / km) +307m 4:47 / km
ahr:154 max:182 shoes: Salomon Sense Pro 2

Easy cruise around Ross Creek, legs a little sore from Sunday, plus heart rate a bit high.
5 PM

Cycling 18:00 [2]

Monday Jul 16, 2018 #

9 PM

Stretching 20:00 [1]
(rest day)

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