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Training Log Archive: AlistairH

In the 30 days ending Nov 30, 2011:

	activity	#	time	miles	km	+m
	Running	18	11:21:56	74.74	120.28	457
	Rowing Machine	11	3:42:30
	Orienteering	2	2:19:35	10.31	16.6
	Elliptical Trainer	11	2:00:00
	Strength and Conditioning	10	1:28:00
	Total	22	20:52:01	85.05	136.88	457
averages - weight:36.2kg

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Tuesday Nov 29, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running (Treadmill) 30:00 [2] 5.6 km (5:21 / km)
shoes: Asics Gel DS 16 Red

Started @ 10 min/k, then 11, then 12 then a few minutes of 15 min/k at the end.

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Monday Nov 28, 2011 #

Elliptical Trainer 10:00 [1]

Running (Treadmill) 30:00 [1] 5.25 km (5:43 / km)
shoes: Asics Gel DS 16 Red

Started at 10 min/k and finished @12 min/k

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Sunday Nov 27, 2011 #

Orienteering warm up/down 5:00 [1]
shoes: Orocs

Orienteering race 1:11:14 [5] 8.0 km (8:54 / km)
shoes: Orocs

Scottish Score @ Stirling Uni. / Dumyat. http://fvo.org.uk/media/events/2011/nov/27/m20-35,...

6/28. Good fun if a bit grottier than I had expected... set off thinking I had to either commit to the moor at the NE or not... thought I would go for it, and then pick controls on the way back... then figured after 100m that I wasn't going to make it round, points were denser lower down and in particular I though few people who went to the moor would get the high points south west of the start. So turned round and went SW.

ORocs not quite doing the job on the mud - backtracked 1 minutes failing to get up a muddy path from 177 to 178. My guess it would take me just under 10 mins back from 180 looked accurate but made a mistake 180 to 175 - I though that to get to 175 you had to turn right 50m at the road to get round the uncrossable wall, where the road became OOB, but no, there was an uncrossable wall under the red line, so lost about a minute. Not sure if decision to go to 163 at the end was worth it. I think I'd have avoided a time penalty if I skipped it but I thought I could include it for a penalty of less than 10 points - no - 74 seconds over, 23 seconds from 3rd place!

3 points behind AndrewD, up from 4 points last year :-)

No idea of actual distance. Must get GPS sorted again.

Saturday Nov 26, 2011 #

Note
(rest day)

Took day off - achilles a bit sore in evening. Might have been better with planned easy row.

Friday Nov 25, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS16 Red 2

Running (Treadmill) 30:00 6.22 km (4:49 / km)
shoes: Asics Gel DS16 Red 2

Having missed intervals yesterday needed a proper aerobic session so did 15' @ 4 min/k as a threshold run with 15' @ 6 min/k warm up/down.

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [1]
weight:36.2kg

Under 80kg for first time since I trashed my achilles in 1997... 79.8kg = 12st 7 lbs. 22.3 BMI. Goal should be low 70s.

Thursday Nov 24, 2011 #

Running 28:16 [1] 3.2 mi (8:50 / mi)
shoes: Asics Gel DS 16 Red

Another late home short session. Feeling better all the time though. Despite the slow speed, just getting out regularly again feels like its doing some good.

Wednesday Nov 23, 2011 #

Elliptical Trainer 10:00 [1]

Running 30:00 [1] 5.3 km (5:40 / km)
shoes: Asics Gel DS 16 Red

Strength and Conditioning 10:00 [3]

Tuesday Nov 22, 2011 #

Running 29:00 [1] 3.2 mi (9:04 / mi)
shoes: Asics Gel DS 16 Red

Short for time so quick evening run. Achilles slightly sore but feeling good. Starting hip flexor exercises - I think my hip flexor strength is particularly poor leading to occasional pulled muscled plus me being lousy at picking my feet up in terrain. Starting very gently.

Monday Nov 21, 2011 #

Note
(rest day)

Much less trashed than after the Tinto race despite really pushing hard. Clearly cross country is good for you...

Sunday Nov 20, 2011 #

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

Running race 40:40 [5] 6.0 mi (6:47 / mi)
shoes: Orocs

East District x-country @ Detchmont, Livingston.. +28.4%. Familiar ground having been here for O a few weeks ago... was worried about left hip flexor still sore since Thurs. but it settled fine. Went off in a big HBT pack and was still in group of about 6-7 after first lap. On the one hand that was a bit too fast for me, on the other hand it did drag me along quite well. Dropped back a bit on second lap and had a good finish. Splits: 13'17, 13'49, 13'34. Quite happy.

Saturday Nov 19, 2011 #

Elliptical Trainer 10:00 [1]

Rowing Machine 20:00 [1]

Friday Nov 18, 2011 #

Note
(rest day)

Thursday Nov 17, 2011 #

Running intervals 1:05:00 6.5 mi (10:00 / mi)
shoes: Asics Gel DS16 Red 2

This week has just not worked out. Felt fairly light on my feet running to HBT intervals in new shoes (not retiring old pair - just using new pair for intervals and races, older pair for everything else) - but it was 'Ray'll Fix It' in memorial of Jimmy Saville, with miscellaneous intervals by request... Good fun but started with 6 x 150m, almost slipped at the end of the first one and ended up with my left hamstring and quad hurting. So I didn't really push myself much after that. Should just have accepted that although the Tinto race wasn't long, it did trash me for whatever reason and I should have had a proper rest earlier this week.

So, I think I'll take a rain check for a couple of days and stretch off the hamstring - this can still be an official 'easy week'.

I still don't believe in 'recovery sessions'. Rest works. Training works, but does an easy session really help you recover faster?

Wednesday Nov 16, 2011 #

Rowing Machine 20:00 [1]

Started running. Left hamstring still sore. So had a bit of a row instead and did some ab exercises. All a bit token.

Tuesday Nov 15, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics Gel DS 16 Red

Slow. Was going to go a bit faster but left hamstring still tired so kept it slow. Do recovery sessions work, or are they a myth? At least my achilles tendons feel pretty good.

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Monday Nov 14, 2011 #

Elliptical Trainer 20:00 [1]

Rowing Machine 25:00 [1]

Strength and Conditioning 10:00 [3]

Legs still really trashed... trying to loosen up...

Sunday Nov 13, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running 15:00 [1] 1.2 mi (12:30 / mi)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Very, very stiff after yesterday's race - nothing like a flat out downhill on a hard path to trash the quads... this session was just an attempt to loosen up a bit.

Strength and Conditioning 5:00 [1]

Saturday Nov 12, 2011 #

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

Running race (Hill) 42:30 [5] 4.4 mi (9:40 / mi) +457m 7:18 / mi
shoes: Orocs

Tinto Hill Race. 75/266 +37.8%. 5.5 mins faster than last year so happy with that. Set off conservatively then overtook for most of the race. Caught AndrewD just before the summit whereupon he zoomed away on the descent. Some good descenders went past me but was quite happy to have no net change in place on the descent. Compared to last year where 1/6 of the field went past me on the descent that's a lot of progress. It shows the eccentric quad exercises are doing their job (currently 2 set of 6 @ 45kg per leg versus 3 sets of 6 @ 25kg when I started this last year).

Friday Nov 11, 2011 #

Note
(rest day)

Achilles tendons fairly sore in the evening.

Thursday Nov 10, 2011 #

Running intervals 1:12:00 9.3 mi (7:45 / mi)
shoes: Asics Gel DS 16 Red

HBT session - extra warm up as it took me quite a while to find them, having arrived late... 1/2/3/4/5/4/3/2/1 mins with about 80-90s recovery. Took a few to get into the swing of things then running really hard. Good session. I'll be trashed for Saturday but what the heck.

Wednesday Nov 9, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

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

Rowing Machine 17:30 [2]

Strength and Conditioning 5:00 [3]

Tuesday Nov 8, 2011 #

Note
(rest day)

Monday Nov 7, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running (Treadmill) 30:00 [1] 5.2 km (5:46 / km)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

I'm getting the hang of this running on a treadmill without dying of boredom lark. You just need good enough music.

Sunday Nov 6, 2011 #

Orienteering race 1:03:21 [5] 8.6 km (7:22 / km)
shoes: Asics Gel DS 16 Red

ESOA + ESOC Club Champs, 60% urban @ Deans and Dechmont Law. Results: http://www.rstrain.ndtilda.co.uk/results_11/esoac/...

10/30 on Brown Course, +26.% to JegorK. Quite good run - still tired from Thursday intervals but not too badly. It seems to be intervals + 4 days before I'm fresh at the moment. Enjoyed it but a few too many errors: 40" at no. 1 overshooting the path in the open to the right; 20" at no. 9 overshooting the control; 2'20 at no 17, taking the wrong path then going the wrong way to correct it; 1'05 at no 19, just going off line as I obviously had to run up the only hill for miles so didn't really think how to get up it (includes 15" retying my shoe laces for the second time in the race). Thought I went the wrong way at 20 but instead got a 4th best split.

Getting there - running speed picking up. Well over 4' of significant errors is too much though.

Running warm up/down 10:00 [1]
shoes: Asics Gel DS 16 Red

It's good I've survived three consecutive weekends of racing on tarmac (as will as midweek intervals on tarmac) - better not overdo it so should stay offroad the next few weekends.

Saturday Nov 5, 2011 #

Note
(rest day)

Friday Nov 4, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running (Treadmill) 30:00 [1] 5.2 km (5:46 / km)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 8:00 [3]

Thursday Nov 3, 2011 #

Running intervals 1:28:00 10.2 mi (8:38 / mi)
shoes: Asics Gel DS 16 Red

Another good HBT session - over 10 miles by the time I'd got there and back. Trotters on tour led by ClaireW in Ray's absence. I left late and had to run reasonably quickly to get there, then the warm-up run to the Braids was fairly long and fast. 6 x 3min up a hill and down again, 1'30 recovery. Back to Bennett's in Morningside.... then emerged after a couple of pints to discover it was 2.4 miles home.

Wednesday Nov 2, 2011 #

Running 31:30 [1] 3.1 mi (10:10 / mi)
shoes: Asics Gel DS 16 Red

Left hip sore - was going to stop but it went away while jogging back, so just kept going but v. easy.

Tuesday Nov 1, 2011 #

Note
(rest day)

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