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Training Log Archive: AlistairH

In the 30 days ending Sep 30, 2012:

	activity	#	time	miles		km		+m
	Running	19	14:24:52	101.76	(8:30)	163.76	(5:17)	382
	Orienteering	3	3:47:01	18.5	(12:16)	29.78	(7:37)	462
	Misc Cardio	2	1:00:00	6.0	(10:00)	9.66	(6:13)
	Rowing Machine	3	40:00
	Strength and Conditioning	5	30:00
	Stepper	1	10:00
	Total	21	20:31:53	126.26		203.2		844
averages - weight:76.5kg

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Sunday Sep 30, 2012 #

Running warm up/down 10 [1] 1.5 km (7 / km)
weight:76.1kg shoes: Orocs

Orienteering race 1:34:23 [5] 13.38 km (7:03 / km) +462m 6:01 / km
shoes: Orocs

Compass Sport Cup Final @ Teviothead in driving rain and wind (albeit not too cold). Brown Course. Damn. Running well and feeling fairly strong - 37/108 +32% at 9. Then for 10 I thought I would take the path route and in via 3 for safety and good running. Then decided I wasn't sure it was legal (now pretty sure it was) as it didn't involve using the marked crossing point (as it didn't cross any purple marked walls) so went the conventional way. Must have been a couple of marshes to the west when I made it to the top of the hill - totally lost. 17'15 lost according to Winsplits. 72/105 +79%.

Annoyingly, I did spot a feature straight away which I eventually used to relocate... two parallel streams. I just hadn't looked far enough west of the control to spot two parallel streams which clearly fitted. Attempted to relocate by going back to last place I knew where I was... but as I was on wrong marsh/hill in the first place that didn't help. Am contemplating the following relocation strategy as I've taken a long time on a few occasions recently...

1. Is there a place where I can get a clear fix on my position within 1 minute of running?
2. If yes, then run there without hesitation.
3. If no, then sit down and THINK.

I suspect if I had just stopped for a short while I would have figured out what I had done.

Pity - I was feeling some benefit from recent strength work. Would prob have been 78-ish if had taken that path route. Still weak on the hills but was getting some speed up on the flat sections.

Other than mare on 10, main errors 1' on 2 and 1'45 on 20 (ran to wrong control, tired)

C • oops 2

Saturday Sep 29, 2012 #

Note
weight:75.6kg (injured) (rest day)

Right quad now sore only going up or down, 390m of which is scheduled for tomorrow. Suspect it will warm up just fine but better to leave it until tomorrow to find out for sure.

Friday Sep 28, 2012 #

Note
weight:76kg (injured) (rest day)

Right quad sore and generally trashed so today's training was a hot bath and stretching.

Thursday Sep 27, 2012 #

Running intervals 1:25:00 16.8 km (5:04 / km)
weight:76.6kg shoes: Asics Gel DS 17 No. 2

Good HBT session. First winter session around the Meadows, sadly, but good training, 1/2/3/4/5/4/3/2/1 pyramid. Did a couple of the last few slowly as right hip flexor getting sore (have been strentching mostly left...) but otherwise running fairly well by recent standards. Worryingly my left achilles had a sharp pain immediately afterwards - it hasn't been doing that for a while. Possible effect of hard mostly tarmac session. Icing. Careful...

Wednesday Sep 26, 2012 #

Note
weight:76.6kg (rest day)

Unintended work induced rest

Tuesday Sep 25, 2012 #

Running 38:48 [2] 7.73 km (5:01 / km)
weight:76kg shoes: Asics Gel DS 17 No. 2

Didn't do Tuesday sprints as tired from Sunday but felt fairly good when out and pleasant brisk run at twilight.

Monday Sep 24, 2012 #

Note
weight:76kg (rest day)

Sunday Sep 23, 2012 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
weight:76kg shoes: Asics Gel DS 17 No. 2

Warm up

Running race 38:18 [5] 10.0 km (3:50 / km)
shoes: Asics Gel DS 17 No. 2

East Neuk 10k. 19th. Cool-ish sunny day. 1920 out 1858 back. Progress!

C • Impressed 4

Saturday Sep 22, 2012 #

Note
(rest day)

Friday Sep 21, 2012 #

Note
weight:76.3kg (rest day)

Thursday Sep 20, 2012 #

Running intervals 1:06:19 12.3 km (5:23 / km)
weight:76.3kg shoes: Asics Gel DS 17 No. 2

Very rainy HBT session - intervals up Johnston Terrace: 3 x (3 x 60", 1 x 90"). Not flat out - keeping a bit back due to weekend race.

Wednesday Sep 19, 2012 #

Running (Treadmill) 20:00 [1] 3.35 km (5:58 / km)
weight:76.2kg shoes: Asics Gel DS 17 No. 2

Quite stiff from yesterday.

Rowing Machine 10:00 [1]

Was going to do more but left hip flexor a bit sore.

Strength and Conditioning 5:00 [3]

Tuesday Sep 18, 2012 #

Running intervals 40:00 7.6 km (5:16 / km)
weight:76.2kg shoes: Asics Gel DS 17 No. 2

Easy run with 5 x 45-60 second sprints on grass, minute or so recovery.

Monday Sep 17, 2012 #

Running 40:57 [3] 7.52 km (5:27 / km)
weight:76.8kg shoes: Asics Gel DS 17 No. 2

Tired evening run.

Strength and Conditioning 5:00 [3]

Sunday Sep 16, 2012 #

Orienteering race 1:49:22 [3] 12.0 km (9:07 / km)
shoes: Orocs

SoSoL @ Lomond Hills. In the rain. Lost 6 mins @ first control then will to live. Although my road running is coming back heather remains my nemesis.

Saturday Sep 15, 2012 #

Running 31:44 [1] 5.87 km (5:24 / km)
weight:76.5kg shoes: Asics Gel DS 17 No. 2

Random easy run. Still quite stiff from Thursday. Feeling better by the end.

Friday Sep 14, 2012 #

Running 22:00 [1] 4.8 km (4:35 / km)
weight:76.8kg shoes: Asics Gel DS 17 No. 2

Random evening run.

Rowing Machine 10:00 [1]

Stepper 10:00 [1]

Strength and Conditioning 5:00 [3]

Thursday Sep 13, 2012 #

Running intervals 1:28:19 15.79 km (5:36 / km)
weight:76.8kg shoes: Asics Gel DS 17 No. 2

Top HBT intervals session. Round the bog 2 x (1,2,3,4) sides of a rectangle. Getting dark by the end and rough underfoot. Running very well relative to a jury of my peers. Getting some proper anaerobic debt going. This doing some sprinting/losing some weight lark might be working. Proper session.

But left achilles tendon quite sore today. Danger Will Robinson.

Wednesday Sep 12, 2012 #

Note
weight:76.2kg (rest day)

Tuesday Sep 11, 2012 #

Running intervals 46:54 [3] 8.97 km (5:14 / km) +76m 5:01 / km
weight:77kg shoes: Asics Gel DS 17 No. 2

Easy run with 5 x 45 second sprints, not quite flat out. Am planning on trying to introduce more of this strength type of work, building up over a while - it's a priority over length for now. I've already found too many times that if I add sprints while at a mileage peak I improve for a few weeks then get injured....

Strength and Conditioning 5:00 [3]

Some seated leg presses and quad extensions at gym.

Monday Sep 10, 2012 #

Running 39:42 [1] 7.59 km (5:14 / km)
weight:77kg shoes: Asics Gel DS 17 White

Pleasant enough evening run around Inverleith Park in the rain. Achilles tendons sore later. Not really enough achilles friendly stuff recently. Also really should use the new shoes for everything now, not just hard sessions.

Sunday Sep 9, 2012 #

Note
(injured) (rest day)

Day off as left hip flexor sore again. Not TOO bad. Sort of very stiff really. But better not do planned long run or hill session.

Saturday Sep 8, 2012 #

Running 39:48 [1] 6.76 km (5:53 / km)
weight:76.9kg shoes: Asics Gel DS 17 White

Tired run after walking during the day.

Friday Sep 7, 2012 #

Running 25:00 [3] 3.0 mi (8:20 / mi)
weight:76.5kg shoes: Asics Gel DS 17 White

Short evening run.

Thursday Sep 6, 2012 #

Running intervals 1:32:11 15.21 km (6:04 / km) +306m 5:30 / km
weight:76.8kg shoes: Asics Gel DS 17 No. 2

Trotter Training... 7 x 2 min hill reps on Blackford Hill - one person pushes for first 30", then another for second etc.

Not quite as dire as the spring but I'm definitely still weak on the hills - really should get on the case of this.

Nice evening though - just before dusk, blowy, cool but not cold. Really hard work.

Wednesday Sep 5, 2012 #

Rowing Machine 20:00 [1]
weight:76.8kg

Finding this hard work having had quite a while off rowing.

Strength and Conditioning 10:00 [3]

Also not doing so well at leg strength exercises - could be because this was following on from the rowing machine.

Tuesday Sep 4, 2012 #

Running 44:42 [1] 7.83 km (5:43 / km)
weight:76.6kg shoes: Asics Gel DS 17 White

Evening run on Corstorphine Hill. Feeling ok, good even, but Achilles a bit sore after.

Monday Sep 3, 2012 #

Note
weight:76.6kg (injured) (rest day)

Ticking injured box as prob. would have run were it not for left hip flexor sore today. V. tired.

Sunday Sep 2, 2012 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
weight:77.2kg shoes: Asics Gel DS 17 No. 2

Orienteering race 23:16 [5] 4.4 km (5:17 / km)
shoes: Asics Gel DS 17 No. 2

ESOC Ultrasprint. 5th. Good bit better than last year despite tired from yesterday. Defo some benefits from weight loss. Binned 20s on ctrl. 13 on course 1, otherwise not too bad technically.

Misc Cardio 30:00 [3] 3.0 mi (10:00 / mi)

10k of fairly fast walking. Call it 3 mile equiv.

Saturday Sep 1, 2012 #

Running long 1:25:00 [1] 10.0 mi (8:30 / mi)
weight:77.2kg shoes: Asics Gel DS 17 White

Easy long-ish run - more to keep diet on track after 2 days off running and eating a bit much than anything else.

Misc Cardio 30:00 [1] 3.0 mi (10:00 / mi)

10+ miles walking > tired.

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