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Training Log Archive: AlistairR

In the 12 days ending Jan 2, 2013:

activity	#	time	miles		km		+m
Running	11	7:02:53	51.32	(8:14)	82.59	(5:07)	778
Cycling	3	2:25:14	33.36	(13.8/h)	53.68	(22.2/h)
Orienteering	2	37:39	5.34	(7:03)	8.59	(4:23)
Stretching	1	19:03
Strength/Core	1	17:58
Total	11	10:42:47	90.01		144.86		778

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Wednesday Jan 2, 2013 #

Running 29:18 [2] 4.85 km (6:02 / km)
shoes: New Balance Minimus Road

Real easy run down to Hansen park, bit of dynamic stretching and three strides then back home. Feeling good.

Note

Driving up to Palmerston North tomorrow (first race Friday).

Going to use the first half of the Friday race as race simulation then cruise the second half. Since I'm unnoficial on the second day I'll probably just take it easy and concentrate on Nav (hard enough on that map).

Tuesday Jan 1, 2013 #

Running warm up/down 26:09 [3] 4.98 km (5:15 / km)
shoes: New Balance Minimus Road

15 up, 11 down.

Running 4:55 [5] 1.5 km (3:17 / km)
shoes: Nike Athletics Spike

Down on the track at Hansen park. Did 1500m going almost full out on the staights and then 'floating' the bends. Was bloody windy and really hot but feeling good. Will do some easy strides tomorrow and then it'll be race time! getting pretty keen now.

Monday Dec 31, 2012 #

Running 39:29 [3] 7.08 km (5:35 / km)
shoes: New Balance Minimus Road

Cruised around the river, dynamic stretching + strides in Hansen park and then home. Legs feeling good but stomach felt shit for some reason. Light speedwork tomorrow.

Sunday Dec 30, 2012 #

Running 40:44 [3] 7.87 km (5:11 / km) +139m 4:45 / km
shoes: New Balance Minimus Road

Cruised up Parklands, down Ramahana, around the river, through Hansens, back up Ramahana and down Parklands. Didn't go on the group run this morning as I didn't want to do another long run (sleep in was a contributing factor as well).

Stretching 19:03 [1]

Bit less flexible than usual should have kept doing this regularly.

Saturday Dec 29, 2012 #

Cycling 31:29 [3] 11.09 km (21.1 kph)

Out to Van Asch.

Running warm up/down 7:22 [2] 1.44 km (5:07 / km)
shoes: Inov8 f-lite 230

Pretty short warm up and down.

Orienteering tempo 12:58 [4] 3.14 km (4:08 / km)
shoes: Inov8 f-lite 230

Sprint orienteering training at Van Asch with Eugene, first course (longer one). Went ok, stuffed a few route choices and a big miss at number 3. Wasn't running full pace but wasn't feeling great, probably because of doing 3 fast session in a row now and also eating alot of shit food yesterday.

Orienteering tempo 10:03 [4] 2.35 km (4:17 / km)
shoes: Inov8 f-lite 230

Second course at Van asch, running a bit slower but navigating better as I new the map a bit, not really any mistakes just a few hesitations. Easing up on the training now, might do some really short intervals on tuesday but other than that just easy running and strides.

Cycling 30:53 [3] 11.09 km (21.5 kph)

Biking home.

Friday Dec 28, 2012 #

Note
(rest day)

Feeling like I've got alot more energy than other rest days I've had recently but I guess thats good as I'm started to taper now. Sprint training at Van Asch tomorrow morning.

Thursday Dec 27, 2012 #

Cycling 28:09 [3] 10.3 km (22.0 kph)

Biking over to Burnside, started raining when I got there.

Running warm up/down 17:21 [2] 3.0 km (5:47 / km)
shoes: Inov8 f-lite 230

Bit of a jog around the school for a warm up then around the fields afterwards for warm down.

Orienteering tempo 14:38 [4] 3.1 km (4:43 / km)
shoes: Inov8 f-lite 230

Sprint training at Burnside with Georgia. Had two courses so both started on a different course, did that, jogged back to the start, then did the course we hadn't already done. I was 8:04 on course 2 and 6:34 on course 1. Really cool map and glad I ran on it, was navigating pretty well with only 1 route choice mistake over both courses, was planning ahead really well which made it far easier to get good flow. Didn't run full pace as legs were a bit tired from yesterday but still ran quick enough to have to keep well ahead with navigation. Really good session, will do Van Asch on Saturday.

Cycling 27:34 [3] 10.3 km (22.4 kph)

Biking home.

Wednesday Dec 26, 2012 #

Running warm up/down 23:13 [3] 4.21 km (5:31 / km)
shoes: New Balance Minimus Road

16 up 7 down.

Running intervals 29:54 [5] 7.65 km (3:55 / km)
shoes: Nike Athletics Spike

Was going to do sprint orienteering at Burnside but couldn't be bothered biking there in the rain, also a track session just felt more appealing. Started pissing down as soon as I got to Hansen park, pretty windy as well. Did:

10min Tempo pace (2.7km, 3:42min/k)
1x1000m (3:13min)
2x400m (1:07, 1:06)
4x200m (31, 31, 31, 32)

Was all 3min recoveries except the 200's which was 200m jog recovery. Ran everything faster than I was planning to even with the rain/wind, feeling good especially on the 1km. Sprint training on Saturday and then maybe one last track session early next week.

C • Burnside 5

Tuesday Dec 25, 2012 #

Running 33:45 [3] 5.91 km (5:43 / km)
shoes: New Balance Minimus Road

Morning run around the river, into Hansen park, dynamic stretching/strides, back home.

Monday Dec 24, 2012 #

Running 30:14 [3] 6.39 km (4:44 / km)
shoes: New Balance Minimus Road

Cruise by the river, calfs a bit tight but feeling good, got another easy run again tomorrow.

Sunday Dec 23, 2012 #

Running long 1:35:03 [3] 19.31 km (4:55 / km) +639m 4:13 / km
shoes: Inov8 Terrafly 303

Long run from Ryans place with William, Ryan, Josh and Eugene, down and along to sumner, over scarbourough hill and down to Taylors mistake, Out to boulder bay, up to summit road and then up further to the summit of some hill, back down to the MTB track, down anaconda and finished on the beach. Good run, fairly solid pace up the first hill as well, was pretty warm to and got a bit thirsty. Josh decided it was necessary to have a sprint finish, this backfired when he failed to vault the fence. Feeling fit but don't think I'll do anymore long runs before Oceania's, will just do easy running and few fast sessions.

Strength/Core 17:58 [1]

Ankles.

Saturday Dec 22, 2012 #

Running warm up/down 40:00 [2] 6.5 km (6:09 / km)
shoes: New Balance Minimus Road

Warm up and down for both 1500m and then the 400m.

Running race 4:28 [5] 1.5 km (2:59 / km)
shoes: Nike Athletics Spike

1500m track race at Rawhiti domain. Went out and sat with the big group for the first two laps at 1:12 pace. Pack moved away so I pulled up to Eugene and sat on his shoulder until 400 to go, had a good feeling at this point and shifted things up a gear, smashed out the last lap in 1:07 and put an 8 second gap on Eugene. Pretty happy with the time as its 5 seconds faster than my last years PB and that was when I trained for it and did it on track rather than grass.

Running race 58 [5] 0.4 km (2:25 / km)
shoes: Nike Athletics Spike

400m race 45min after the 1500m. Was alright, still can't sprint for shit but at least it was under 60 and another PB. Definitely got some running form at the moment so looks like I'm all good for Oceania's and JWOC trials as long as the navigation side of things backs it up.

Cycling 27:09 [3] 10.9 km (24.1 kph)

Biking back from Athletics.

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