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Training Log Archive: AlistairH

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+m
Running	18	16:50:57	112.55		181.13		860
Rowing Machine	10	3:20:00
Orienteering	2	1:53:14	9.01	(12:34)	14.5	(7:49)
Strength and Conditioning	10	1:33:00
Elliptical Trainer	8	1:20:00
Total	20	24:57:11	121.56		195.63		860

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Tuesday Feb 28, 2012 #

Running 1:37:04 [1] 11.12 mi (8:44 / mi)
shoes: Asics Gel DS16 Red 2

Another long run. Feeling like my aerobic fitness is picking up. Kept the distance down a bit compared to last few weeks as only 2 days since Devilla run and fairly sore. No point getting injured now.

Monday Feb 27, 2012 #

Elliptical Trainer 10:00 [1]

Running 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Sunday Feb 26, 2012 #

Running race (Trail) 1:03:17 [5] 15.0 km (4:13 / km) +100m 4:05 / km
shoes: Gel Trabuco 14

Trail Race @ Devilla. New shoes (Asics trail shoes) + new Garmin which was helpful as they didn't put up any kilometer markers...

From the beginning it was clear I was still tired from last weekend (and this Wednesday) and it was a bit of a struggle. Eased off a little bit after 20 mins as I thought I might fade badly at the end if I didn't. Then picked up from about 35 mins and ran in reasonably well. 36/359. Dixie was just under the hour.

Had hoped for a couple of minutes faster but given rough surface and being tired I'm happy enough. If I want any good results I'll need to rest up properly first or get used to the increased training...

Splits (per mile): 6'44; 7'07; 7'14; 6'47; 6'55; 6'31; 7'05; 6'47; 6'32 and faster finish.

http://www.carnegie-harriers.co.uk/Results/877/232...

C • nice 3

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Gel Trabuco 14

Saturday Feb 25, 2012 #

Note
(rest day)

Friday Feb 24, 2012 #

Elliptical Trainer warm up/down 10:00 [1]

Running 30:00 [1] 3.5 mi (8:34 / mi)
shoes: Asics Gel DS 16 Red

12 kph for second half. Going to try to stop this 9+ min/mile stuff.

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Thursday Feb 23, 2012 #

Elliptical Trainer warm up/down 10:00 [1]

Running (Treadmill) 20:00 [1]
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Switching leg extensions from eccentric (single leg) to concentric (both legs). 3 x 6 x 65kg as start point. Eccentric I was managing 3 x 6 x 45kg per single leg.

Wednesday Feb 22, 2012 #

Running 1:51:18 [2] 13.0 mi (8:34 / mi)
shoes: Asics Gel DS16 Red 2

Long run... beginning to feel some benefit - moving at a better pace for much of it and tiring a lot but not slowing massively at the end.

Tuesday Feb 21, 2012 #

Note
(rest day)

Not actually feeling a lot better for having a double rest day. Achilles don't feel like they've benefited from it but prob. a good idea from time to time.

Monday Feb 20, 2012 #

Note
(rest day)

Sunday Feb 19, 2012 #

Running warm up/down 28:00 [1] 5.0 km (5:36 / km)
shoes: Orocs

Compass Sport Cup Qualifier @ Faskally. Cold but sunny day with a little snow on the ground. Somehow lost SI card on way to start. Had to run back for another one hence extended warm up....

Orienteering race 1:19:41 [5] 9.0 km (8:51 / km)
shoes: Orocs

Brown Course. +67%.35/45.

Generally quite ineffectual. Started off competently and was 20th at 10 but Winsplits has 12 mins of errors, including 5 mins getting lost in the paths on TD3 leg 15-16. Got generally tired and slow.

So bit hopeless from an O point of view. Good thing club got through and didn't miss out by 1 point or something as I really should have been a counter. That being said, longest mileage week since 1997 so should be tired and a bit slow. Hopefully this increased mileage will start to pay off soon.

Saturday Feb 18, 2012 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Orocs

Running race 53:38 [5] 12.0 km (4:28 / km)
shoes: Orocs

National X-Country Champs @ Falkirk. 307/505 +39.5%. Started steady and picked people off steadily... but 90 seconds behind Ivor so maybe not that good. Enjoyed myself. Am prob. a bit tired from the long runs/extra miles etc. Happy enough... hopefully faster next year!

Friday Feb 17, 2012 #

Note
(rest day)

Thursday Feb 16, 2012 #

Elliptical Trainer 10:00 [1]

Running 30:00 6.0 km (5:00 / km)
shoes: Asics Gel DS 16 Red

Still tired from Tue and 10 min @ 15 kph part way through was hard work.

Rowing Machine 20:00 [1]

Strength and Conditioning 5:00 [3]

Still a small localised pain in left achilles since Tuesday run. So not too much today and rest tomorrow.

Wednesday Feb 15, 2012 #

Elliptical Trainer 10:00 [1]

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

plus quite a lot of stretching. A bit nervous of left achilles which was quite sore so took it very easy but did think I was better doing some light rowing than nothing.

Tuesday Feb 14, 2012 #

Running 1:56:34 [1] 13.44 mi (8:40 / mi)
shoes: Asics Gel DS16 Red 2

Long run again - felt better than last week. Getting hard in the last few miles.

Monday Feb 13, 2012 #

Running 30:00 [1] 5.1 km (5:53 / km)
shoes: Asics Gel DS 16 Red

Slow recovery session. Legs still tired - well, quads are wrecked...

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Strenghthy stuff. Tried to work out exactly which exercise used the muscles that are really hurting from the hill race... not squats or lunges or jogging on the spot, but leg extensions. Need to keep working on quad strength. I've been doing eccentric quad strength for a while and that's helped quite a lot but I might switch to concentric for a while.

Sunday Feb 12, 2012 #

Note
(rest day)

Trashed.

Saturday Feb 11, 2012 #

Running warm up/down 10:00 [1]
shoes: Orocs

Running race 1:09:58 [5] 6.0 mi (11:40 / mi) +760m 8:22 / mi
shoes: Orocs

Carnethy 5. Didn't think I was running well as about 30 people ran past me on each of the two main descents, but 10 mins faster than last year has to be a positive, so quite chuffed.

Friday Feb 10, 2012 #

Note
(rest day)

Thursday Feb 9, 2012 #

Note
(rest day)

Wednesday Feb 8, 2012 #

Elliptical Trainer 10:00 [1]

Rowing Machine 20:00 [2]

Strength and Conditioning 8:00 [3]

Generally quite tired today. Despite really sore r. achilles during the long run yesterday, achilles tendons felt pretty good today. Probably courtesy of about an hour's icing.

Tuesday Feb 7, 2012 #

Running 2:01:08 [1] 13.17 mi (9:12 / mi)
shoes: Asics Gel DS16 Red 2

HFW via AS. Getting a long run like this in midweek is good. Speed was lousy though. Amazing number of people running round AS in the dark.

Right achilles quite sore for second half. Lots of ice after.

Monday Feb 6, 2012 #

Running (Zzzzzz..... mill) 40:00 [1] 4.5 mi (8:53 / mi)
shoes: Asics Gel DS 16 Red

Felt fine. A bit too fine. Why can't I completely trash myself orienteering like I do in road races?

C • because.. 2

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Sunday Feb 5, 2012 #

Event: ESOC Sprint O

Running warm up/down 12:00 [1] 1.2 mi (10:00 / mi)
shoes: Orocs

Orienteering race 33:33 [5] 5.5 km (6:06 / km)
shoes: Orocs

ESOC Chasing Sprint. 11th (+22% to Simong) in Prologue then 10th (+11.4% to Jegor) in Chase, which dropped me to 12th overall.

Reasonable prologue. Error 4-5 when I went along the path thinking I only had to go up one contour at the end. It was more like two but I think I only lost 10-15 seconds (puzzling out Winsplits which is divided by class) A bit useless up hill to 8 and 9 - got overtaken there by MatthewG who I then caught up with again and got very slightly ahead of before being outsprinted to the line by a second or two.

For final, I had a 37s gap in front with a group behind me. Went off flat out but it was uphill into the control and AndrewL starting 13s behind me out flat-outted me and got to 1 before me after I made a slight error in the circle. At least he had to set the best first leg split to do that. I like to think I would have given him a race but went only slightly right of straight to 4 and found myself wading through a field of dead brambles while Andrew who had gone further right zoomed past up a path. Could see him from time to time much of the way but had a collision with RobertK who I was battling with just after 10, then took wrong route to 12 (up the open) losing maybe 10-15s and finished 10s down on RobertK. Passed by those two and overtook RobinG when he made a mistake at 5 hence one place overall dropped on chase.

Fun.

Friday Feb 3, 2012 #

Elliptical Trainer 10:00 [1]

Running (Treadmill) 30:00 [1] 3.5 mi (8:34 / mi)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [2]

Strength and Conditioning 10:00 [3]

Thursday Feb 2, 2012 #

Running hills 1:23:00 9.3 mi (8:55 / mi)
shoes: Asics Gel DS16 Red 2

Jog to Napier Craiglockhart for HBT 30 min rolling hill intervals. Did about 13. Lapped about 5 times by Murray, 3 or so times by Don and Ray and once by most people...

Need to sort my hills out. After the O season it's hill time.

Wednesday Feb 1, 2012 #

Elliptical Trainer 10:00 [1]

Running (Treadmill) 30:00 [1] 3.54 mi (8:28 / mi)
shoes: Asics Gel DS 16 Red

Easy does it.

Rowing Machine (Treadmill) 20:00 [1]

Strength and Conditioning 10:00 [3]

Left achilles a bit sore today - felt stretched at end of rowing so rowing prob. doing some good today.

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