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Training Log Archive: AlistairH

In the 30 days ending Jun 30, 2012:

activity

time

miles

Running

12:57:43

81.85

(9:30)

131.73

(5:54)

1005

Orienteering

6:28:26

28.16

(13:48)

45.31

(8:34)

1120

Stepper

3:50:00

Strength and Conditioning

1:10:00

Elliptical Trainer

1:10:00

Rowing Machine

1:05:00

Swimming

20:00

Total

27:01:09

110.01

177.04

2125

averages - weight:81.4kg

3:07

0:00

» now

Saturday Jun 30, 2012 #

Elliptical Trainer warm up/down 10:00 [1]
weight:80kg (injured)

Running 25:00 [1] 2.5 mi (10:00 / mi)
shoes: Asics Gel DS 17 White

Feeling a bit lighter on my feet. Hip flexor slightly less sore every day. Resisted urge to go further or faster though.

Stepper 25:00 [2]

Was going to do this for longer (esp as the athletics came on the TV) but left hip flexor started hurting and don't want to start it causing trouble with this too.

Strength and Conditioning 15:00 [3]

Misc strength/stretch. 3 x 8 x 100kg on seated leg press, 3 x 8 x 65 leg extension. Pete (injured) and Morag were also in the gym.

First month I've logged over 27 hours.

Friday Jun 29, 2012 #

Elliptical Trainer warm up/down 10:00 [1]
weight:80.8kg (injured)

Running 25:00 [1] 2.5 mi (10:00 / mi)
shoes: Asics Gel DS 17 White

Stepper 30:00 [2]

Strength and Conditioning 10:00 [3]

Incl. high knee lift jogging (a pathetic 2 mins - working on this might help me), 3 x 8 x 110 kg seated leg press, 2 x 8 x 65kg quad extension (then left knee asked to stop).

Feeling like I'm working quite hard this week - will be intrigued to see if this stepper lark helps my crumby hill running.

Thursday Jun 28, 2012 #

Running 32:00 [1] 3.2 mi (10:00 / mi)
weight:81.1kg (injured) shoes: Asics Gel DS 17 White

Taking it easy. Left hip flexor (or more accurately some kind of core muscle which connects to the left leg - can't do cross-ways crunches at the mo) still sore but not too bad once warmed up. I'll just keep with the easy jogging for a bit.

Stepper 30:00 [2]

This doesn't hurt though and as I'm meant to be spending a couple of months trying to do something about my hill running this is main exercise for now.

Strength and Conditioning 10:00 [3]

Incl. 3 x 8 x 105kg seated leg press, almost completed 3 x 8 x 65kg guad extension.

Wednesday Jun 27, 2012 #

Elliptical Trainer 10:00 [1]
weight:81.1kg (injured)

Running 20:00 [1] 3.4 km (5:53 / km)
shoes: Asics Gel DS 17 White

Left leg/ab pain when started, warmed up but never completely went away despite low speed.

Stepper 30:00 [2]

This didn't hurt.

Strength and Conditioning 5:00 [3]

Stretching and some strength. Only just managed 3 x 6 x 35kg left leg press but almost managed 55kg on right. Think I'll just work on left for a bit until I even things a bit...

Tuesday Jun 26, 2012 #

Elliptical Trainer 10:00 [1]
weight:81.8kg (injured)

Stepper 30:00 [2]

Strength and Conditioning 5:00 [3]

Including leg press, failed 3 x 6 x 50kg w. left leg, was easy with right leg.

Monday Jun 25, 2012 #

Elliptical Trainer warm up/down 10:00 [1]
weight:81.8kg (injured)

Rowing Machine 10:00 [1]

Was going to do more but this did seem to hurt the dodgy hip flexor which hadn't hurt all day.

Stepper 30:00 [1]

This, however, didn't.

Strength and Conditioning 5:00 [3]

Stopped during second set of 8 x 105kg on the leg press - straining left knee. Of course, the whole point of doing strengthening exercises is to push things, just need to build this up slowly. Left leg conspicuously less strong than right (perhaps 10kg), might switch to doing this one leg at a time.

Sunday Jun 24, 2012 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
weight:81.8kg (injured) shoes: Orocs

Did a reasonable warm up starting slow - left hip flexor started sore but did warm up. Have to keep being careful I think.

Orienteering race 1:05:27 [5] 11.5 km (5:41 / km) +205m 5:14 / km
shoes: Orocs

SoSoL Brown Course @ Hopetoun House. 9th +24.7% to Jegor.

Enjoyable run - feeling a bit stale after a few days off but did get into my running. Binned 75" @ no. 3 distracted by a photo being taken I turned right at the wrong place then couldn't find the path continuing towards 3. Seem to have lost some time at 5 - might just have been being ineffectual in the grot round the control and also lost time to 6 and 7 - just losing attitude once there was some grot/fence crossings etc. Maybe I should have cut the first corner to 9 and across the wall. Otherwise really just a couple of control circle errors although Winsplits thinks I lost 30" at 10. As usual didn't run quite so well on the uphill legs.

Saturday Jun 23, 2012 #

Note
weight:81.8kg (injured) (rest day)

Friday Jun 22, 2012 #

Note
weight:81.8kg (injured) (rest day)

More rest. As proto-injury coincides with need to rest anyway having another day off.

Thursday Jun 21, 2012 #

Note
weight:82.1kg (injured) (rest day)

A rest day in time, saves nine. Hopefully. Giving left hip flexor some time to sort itself out properly and so will prob. just do cross-training next couple of days.

Wednesday Jun 20, 2012 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
weight:81.5kg shoes: Gel Trabuco 14

Reasonably proper warm-up as left hip flexor still not happy.

Running race 46:30 [4] 9.0 km (5:10 / km) +220m 4:36 / km
shoes: Gel Trabuco 14

Red Moss Revolution. Started off nice and easy as was nervous of left hip flexor pain and sort of speeded up - but only sort of - I never really got into it after a careful start and got overtaken one place having to stop to tie my shoelaces...

Anyway, nice evening and should be able to beat this next year!

I need to take it easy for a few days now, I have to get my left hip flexor to settle down now, otherwise it could turn into a proper injury.

Tuesday Jun 19, 2012 #

Running 25:00 [1] 2.5 mi (10:00 / mi)
weight:81.5kg shoes: Asics Gel DS 17 White

Had planned to do more of a session but left hip flexor sore so kept it short and easy. Felt better by end. Vitamin I for the hip flexor the last few days but had stopped it today - might keep it up.

Monday Jun 18, 2012 #

Elliptical Trainer 10:00 [1]
weight:81.5kg

Rowing Machine 15:00 [1]

Stepper 10:00 [1]

Strength and Conditioning 5:00 [3]

Achilles-friendly cross-training day at beginning of what is meant to be an easier week. Tired but not ridiculously so.

Sunday Jun 17, 2012 #

Running race 2:13:35 [5] 24.17 km (5:32 / km) +605m 4:55 / km
weight:81.9kg shoes: Gel Trabuco 14

7 Hills of Edinburgh. 55th +28.3%. Grey day... just stopped raining but everything was very wet, the river at Blackford was in spate etc.

Started off feeling quite tired (end of second hard week in a row), went left off Castle Hill, dropping most of a minute to those I had been with. Slowed a bit running to Craiglockhart to conserve energy as I thought I'd struggle later, although I didn't finish too badly in the end. Lost 2 minutes to daft attempt at creative route. Generally felt I could/should do better. Might try to be fresher next year.

Results

Saturday Jun 16, 2012 #

Note
weight:81.9kg (rest day)

Left hip flexor sore.

Friday Jun 15, 2012 #

Elliptical Trainer 10:00 [1]
weight:81.5kg shoes: Asics Gel DS 17 White

Rowing Machine 10:00 [1]

Stepper 15:00 [1]

Strength and Conditioning 5:00 [3]

Tired, left hip flexor sore.

Thursday Jun 14, 2012 #

Running intervals 1:36:00 10.0 mi (9:36 / mi)
weight:81.5kg shoes: Asics Gel DS 17 White

Trotter Training. Really quite dead after yesterday but went along hoping for a hill session. Actually it was flat grass intervals and I didn't feel very good and quite slow and useless early on although I sped up later in the session. Then jog back.

Wednesday Jun 13, 2012 #

Running warm up/down 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Asics Gel DS 17 White

Warm up, including dodging around crowds and going to see Olympic torch relay down Bruntsfield and (as I'd failed to get a picture but somehow felt obliged to) again on Lauriston Place. Left hip and groin muscles complaining, generally tired.

Running race 19:28 [5] 5.0 km (3:54 / km)
weight:81.9kg shoes: Asics Gel DS 17 White

Meadows 5k. As soon as I started it was clear it wasn't happening. No energy and plain tired. Caught a group 50m in front of me on 2nd lap. WHB outran me at the end. Someone who I overtook before the hill and finished a minute or two ahead of on Saturday was 10s in front. Generally a bit useless. But then again, I had done hard intervals on Thursday, raced on Saturday and my Monday run was basically 90mins pretty hard so to be expected I s'pose.

Tuesday Jun 12, 2012 #

Note
weight:81.9kg (rest day)

Monday Jun 11, 2012 #

Running 1:27:40 [2] 6.45 mi (13:36 / mi)
weight:81kg shoes: Gel Trabuco 14

Esoc run from 9 mile burn to Flotterstone but couldn't get there on time so ran from Flottetstone to 20 yards short of Scald law where met NigelF who had done same but started earlier and gone further (fence past kips). Prob a PB for me for this run so some progress despite lack of recent hill training. Effectively 51'00 to summit of Scald law despite not feeling very fresh at all on way out. Running with Nigel pushed me on the way back! Nice to get up Pentlands on a Monday eve!

Sunday Jun 10, 2012 #

Running 29:00 [1] 3.13 mi (9:16 / mi)
weight:80.8kg shoes: Asics Gel DS 17 White

Rowing Machine 15:00 [1]

Stepper 15:00 [1]

Strength and Conditioning 5:00 [3]

Felt fairly tired today. Had entered Devilla but generally trashed and had to work so didn't go in the end. Did some general stuff later on.

Saturday Jun 9, 2012 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Gel Trabuco 14

Running race 53:30 [5] 10.6 km (5:03 / km) +180m 4:39 / km
weight:81kg shoes: Gel Trabuco 14

Traprain Law hill race. 28/93 +21.5% (bridge crossing rather than ford due to high river). Good fun. Reasonable run out along path by river and gained a few places over the actual hill and on the way back. Didn't feel very fresh but better once actually started.

Friday Jun 8, 2012 #

Note
weight:81.9kg (rest day)

Thursday Jun 7, 2012 #

Running intervals 1:55:00 12.1 mi (9:30 / mi)
weight:81.2kg shoes: Asics Gel DS 17 White

Just under 2 hours of running including run to the session, fastish warm-up, 10 decent hill intervals @ Craiglockhart and later four and a quarter miles home at 10.30 at night after beer on an empty stomach (well, with sausages this week, at Redford Barracks courtesy of WHB).... must be Trotters on Tour...

Wednesday Jun 6, 2012 #

Rowing Machine 15:00 [1]
weight:81.2kg

Stepper 15:00 [1]

Strength and Conditioning 5:00 [3]

Starting on some leg strength work... getting use to the stepper again... seated leg press. 3 x 8 @ 75kg easy enough, build up gradually over a week or two.

Tuesday Jun 5, 2012 #

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Orocs

Orienteering race 1:02:02 [5] 7.5 km (8:16 / km)
shoes: Orocs

Middle Distance, Inchmarnoch. M21E. Nearly last. Too many errors by far... lost 3'30 at the first control - a very easy run up a ride and it's 50m in on the right... I must have paced to just past it before diving in! 20" at each of 4 and 5 (control circle stuff), a whopping 8 mins at no. 14 which is totally unforgivable - it was 100m from a path junction and if I had just accepted I'd made a mistake and gone to relocate earlier I'd have binned a lot less time. (I did try one relocation after a few mins but not from a defined position - sort of 'OK I see the road bend there so I must be here...'). Then 1'20 at 16, going off in the wrong direction.

Even without the 3'30 and the 8'00 that would not have been very good. I suppose I haven't orienteered much of late and did lose the will to push myself once I made the mistakes. Oh well. Must try harder.

(Distance guess - didn't have GPS as strap fell off. Would have been interesting today.)

Monday Jun 4, 2012 #

Orienteering warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Gel Trabuco 14

Proper warm up.

Orienteering race 23:55 [3] 5.0 km (4:47 / km) +100m 4:21 / km
shoes: Gel Trabuco 14

Jubilee 5 Sprint race @ Banchory. M21E 43/63 +40%. Great fun - pre-race quarantine lead at the last moment to a spectator filled field with a confusing first control... failed that test... although I did conclude that I should just calmly go a bit left of west I proceeded to do so from the final control not the start kite... like many others... memo to self: don't leave start kite before actually finding the start on the map again ever.

Binned 50" at first control, which meant I got caught by the person 1 min behind me, who was a junior who could run faster than me (CarlE) although he came 16th so must be good and he set the fastest second leg split closing the gap. Stayed with him (slightly ahead 5/6) control picking but got dropped on the proper running leg to 7, which I didn't actually do too badly, he just did it better.

Anyway, 50" error at 1, 10" at 9 (pulled up at 12th control), 10" at 16 (left control on path going west, but corrected smoothly), 10" at 26 (finish circle obscuring uncrossable fence). The other thing that is obvious from the splits is that I was terrible at the long uphill leg 14-15 +58% - a good 40" worse than I would have done were that flat... no such problems on the downhill leg later.

Fun. Without error at 1 I would have been happy with the result, just bemoaning my poor hill running.

Sunday Jun 3, 2012 #

Orienteering 29:50 [5] 3.5 km (8:31 / km) +165m 6:54 / km
shoes: Orocs

8+ point relay @ Scottish Champs. Creag Choinnich. After some team rearrangement I did the short leg after housewife and Craig. Overtook one person from AIRE. Got caught by BenS and FraserP after I took a safe route to 1 and made a small error on 3 (hunted briefly on big wigwam visible from a long way when control was actual on small hide next door). I reckon I might have kept up with BenS on the flat but FraserP is quite a lot faster than me on terrain and they both left me going up a hill. Fraser overtook me again 11-12 and I then caught site of him again at beginning of fast leg 13-14 and threw myself down hill and along path (going over ankle twice - proof to myself that I can't safely go down faster than I do...) and just got back ahead of Fraser so kept 3rd spot.

Swimming 20:00 [1]

Saturday Jun 2, 2012 #

Orienteering 3:07:12 [4] 15.4 km (12:09 / km) +650m 10:02 / km
shoes: Orocs

Scottish Champs 'Jubilee Five'. Glen Feardar. Fun, although I haven't been so trashed by a course in a long time!

Conservative start. By the third control I was in a group with GordonU of GRAMP (who started 3 min ahead and took 2'42) and IanW of OUOC/SLOW (who started 3 min behind and took 2'24). Might have managed to run with them if I the course didn't have a few gratuitous hills in them. I was first into 8 but then missed 9. I worked out what had happened and turned round only to find AndrewD had got the control first (from 6 min behind, took 2'21) and the other two were ahead of me getting to it. Still in sight I tried to catch up but couldn't make headway on long slog uphill early in 9 to 10. I could see the other 3 go north from 10 and I decided to go straight, or slightly left of straight, to try and catch up and also to ensure I was running downhill through the deep veg. marked nearer the control. I think that was a good choice but I then proceeded to navigate to 19 instead of 11 and was dropped once and for all.

At no. 13 I was confused by drinks points which was apparently 100m past the control. I pulled up 50m short of highly visible drinks point in vague area, went up a contour and stood around trying to work out what was up until someone else turned up and ran straight to the drinks point. The control was there... I think only a few other punters did this on M21E but it caused problems at the sharp end of the women's course.

I was very slow on the hill climb to 15, although partly that was trying to keep some energy back but then blew 6.5 mins on 17 - exhaustion related error I think and after that I was quite trashed. By the end I was starting to fall over in deep heather...

Interesting IanW did 2'24. That's probably not beyond me if I keep training, esp. if I sort my hills out. I'm conspicuously bad on hills. Oh, and lose 10kg. Did enjoy this though - tough course - winner took 98!

Friday Jun 1, 2012 #

Note
weight:81kg (rest day)

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