Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 30 days ending Apr 30, 2014:

activity

time

miles

Running

28:52:09

206.94

(8:22)

333.03

(5:12)

2575

Rowing Machine

15:00

Total

29:07:09

206.94

333.03

2575

averages - weight:74.7kg

3:01

0:00

» now

Wednesday Apr 30, 2014 #

Running (Treadmill) 1:00:00 [1] 12.9 km (4:39 / km)
ahr:134 weight:74kg shoes: Asics GT1000-2 White/Yellow

An hour on the treadmill at easy speed. Started at 12.5kph, HR went to about 125 which seemed to low so upped to 13kph after 15 mins, HR after 30/45/60 mins was 134/137/139.

Achilles sore yesterday evening, knee getting sore during this session. Neither too bad though.

Tuesday Apr 29, 2014 #

Running 28:15 [1] 5.45 km (5:11 / km) +80m 4:50 / km
weight:74.3kg shoes: Asics GT1000-2 White/Yellow

Lovely evening and was looking forward to running around at a decent pace in the sun for an hour or so. However, felt pretty sore still from Saturday when I got going, had a niggle in left hip flexor and am meant to be starting to taper, or at least freshen up a bit and get faster, so was sensible and stuck to an easy jog. Hip flexor settled at easy pace, albeit only near the end.

Monday Apr 28, 2014 #

Running 36:46 [1] 7.3 km (5:02 / km) +80m 4:46 / km
ahr:138 weight:74.3kg shoes: Asics GT1000-2 White/Yellow

Easy run, a bit tired still from Sunday but not too bad.

Sunday Apr 27, 2014 #

Running 33:07 [1] 5.7 km (5:49 / km) +45m 5:35 / km
weight:74.3kg shoes: Asics GT1000-2 White/Yellow

Quite beaten up from yesterday. Easy recovery run.

Saturday Apr 26, 2014 #

Running long 3:00:00 [1] 37.0 km (4:52 / km) +300m 4:41 / km
ahr:138 weight:74.3kg shoes: Asics GT1000-2 White/Yellow

Long run - was going to do laps of Inverleith Park again to protect my left knee but the call of the open road was too strong... ran out to South Queensferry via Dalmeny Estate, across the Forth Bridge, touched the plaque at the other side then back Sustrans route 1. Finding it hard on any uphill inclines from 2 hours onwards but managed to pick speed up last few miles. Much needed morale boost.

Friday Apr 25, 2014 #

Note
weight:74.3kg (rest day)

Thursday Apr 24, 2014 #

Running 1:18:33 14.7 km (5:21 / km) +200m 5:00 / km
weight:74.3kg shoes: Asics Gel DS 19 Red

Trotter training. Complexish session guest captained by Mike T. Effectively 3 x 2' up a hill, 1', 2, 3' down a hill with a final sprint in the style of Gash, 3', 2', 1', up a hill, 3' teardrop+hill sort of moderate then 3' easy then sprint round same loop. Then pub. Wasn't pushing much. Nice sunny evening.

Wednesday Apr 23, 2014 #

Running 26:00 [1] 5.38 km (4:50 / km) +70m 4:32 / km
weight:74.3kg shoes: Asics Gel DS 19 Red

Back to Gel DS as left achilles sore again.

Tuesday Apr 22, 2014 #

Running 37:00 [1] 7.36 km (5:02 / km) +75m 4:47 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow

Monday Apr 21, 2014 #

Running 1:00:00 [4] 11.6 km (5:10 / km)
ahr:134 max:158 weight:74.5kg shoes: Asics GT1000-2 White/Yellow

Midpack Monday, 4 x 6' intervals @ 4'08, 3'58, 3'58, 4'03. Wasn't entirely sober due to party at lunchtime. Luckily this is not disapproved of in HBT. Hence not really at best.

Sunday Apr 20, 2014 #

Running 52:10 [1] 10.2 km (5:07 / km) +120m 4:50 / km
ahr:137 weight:74.5kg shoes: Asics GT1000-2 White/Yellow

Corstorphine Hill. Better. Managed to go at proper speed, feeling good by end. 56 mile week.

Saturday Apr 19, 2014 #

Running 1:37:00 [1] 18.4 km (5:16 / km)
ahr:121 weight:74.5kg shoes: Asics GT1000-2 White/Yellow

Meant to be a long run taking in the Bogtrot, but too tired at start to run well, didn't run very far and could barely move by end. This is the kind of pointless run at too low an effort to do anything useful I'm meant to be avoiding.

Running race 43:48 [3] 6.53 km (6:42 / km) +340m 5:19 / km
ahr:132 max:152 shoes: Asics GT1000-2 White/Yellow

Bogtrot, uselessly.

Friday Apr 18, 2014 #

Note
weight:75.1kg (rest day)

Thursday Apr 17, 2014 #

Running 1:15:00 [3] 11.5 km (6:31 / km)
shoes: Asics GT1000-2 White/Yellow

Trotter training was hill reps on Castro Climb but I was too tired really, comme toujours. The last rep was replaced with an easter egg hunt. I didn't find one. The jog to the pub was replaced with looking for one of the many HBT doctors as some non-HBT runner was having a fit on the meadows. None were found. They had all made it to the pub. It's spring, I think.

Wednesday Apr 16, 2014 #

Running 1:40:08 [2] 21.3 km (4:42 / km) +190m 4:30 / km
ahr:140 weight:74.9kg shoes: Asics GT1000-2 White/Yellow

Half marathon around inverleith park @ 4'40/k (7'30/mile). Had being going to run at usual 4'48 'E' pace but felt good. It still feels a bit too much like hard work to keep up even an easy pace from 10+ miles but this is finally beginning to feel like a marathon training programme.

C • marathon? 2

Tuesday Apr 15, 2014 #

Running 28:41 [1] 5.7 km (5:02 / km)
weight:74.9kg shoes: Asics GT1000-2 White/Yellow

Only a short run due to problems with work / life (running) / life (other) balance. Ran back from work with rucksack then a few ks at 4'45/k.

Monday Apr 14, 2014 #

Running tempo 1:18:21 [3] 16.4 km (4:47 / km) +25m 4:44 / km
ahr:135 max:158 weight:75.9kg shoes: Asics Gel DS 19 Red

Evening run including MPC tempo session. Trying out heart rate monitor - haven't used one for a long, long time. Extended warm up with some running round the meadows at 4'48ish (130 HR) then MPC session, did 5 x 5' as a tempo session, at just under 4'00/k, 90" recovery, getting to about 153HR. Then home. Will need to work out current max. HR &c. &c. Achilles tendons not too bad, left knee was starting to get quite bad by end of the intervals.

Sunday Apr 13, 2014 #

Rowing Machine 15:00 [1]

Achilles tendons feeling the worst they have been for some time and travelling back from Bristol so a short row to finish up an easy week seemed better than half baked running.

Saturday Apr 12, 2014 #

Note
(rest day)

Friday Apr 11, 2014 #

Running long 2:45:00 [1] 28.5 km (5:47 / km) +400m 5:25 / km
shoes: Asics GT1000-2 White/Yellow

Long run while visiting Bristol. I'll admit it's hillier than Edinburgh. Went across the Clifton bridge to Ashton Court assuming that fact it had a parkrun meant it would be flattish. Nope. Defo not a PB course that one. Useful to have time on feet but very tired from 2 hours. Not really recovered from 6 days ago and Tuesday. The usual really. Need a better long run next week.

Thursday Apr 10, 2014 #

Running 38:48 [1] 7.45 km (5:12 / km) +80m 4:57 / km
weight:74.5kg shoes: Asics Gel DS 19 Red

Another easy run. Fairly tired and slower than planned pace.

Wednesday Apr 9, 2014 #

Running 36:00 [1] 7.45 km (4:50 / km) +90m 4:33 / km
weight:74.5kg shoes: Asics Gel DS 19 Red

Evening inverleith park run. Felt pretty good considering yesterday. Knee still a bit sore but feeling fitter.

Tuesday Apr 8, 2014 #

Running warm up/down 22:00 [1] 3.68 km (5:59 / km)
weight:74.9kg shoes: Asics GT1000-2 White/Yellow

Running tempo 1:00:00 [3] 14.1 km (4:15 / km) +100m 4:07 / km
shoes: Asics GT1000-2 White/Yellow

One third of a marathon in one hour, around Inverleith Park. Good tempo run. Was getting hard work by the end. Felt a bit more settled with the pace half way through than at the beginning. Practice at this speed is probably a good idea. Trying to keep a constant speed made it clear that the hill in Inverleith park is significant - lost 10-15s each time and spent the rest of the loop getting it back. Left knee/both achilles getting sore. Left achilles sore walking later.

Monday Apr 7, 2014 #

Note
weight:75.9kg (rest day)

Sunday Apr 6, 2014 #

Running 47:11 [1] 8.4 km (5:37 / km) +130m 5:13 / km
weight:75.9kg shoes: Asics GT1000-2 White/Yellow

Tired from yesterday, over Corstorphine Hill, dragged myself up to 7'45 pace at end. Mileage PB. Had hoped to get higher by now but better be sensible and have easier week next week.

Saturday Apr 5, 2014 #

Running long 3:01:21 [1] 32.7 km (5:33 / km) +250m 5:21 / km
weight:75.1kg shoes: Asics GT1000-2 White/Yellow

Long run with more Inverleith Park laps. As it was wet underfoot and a bit slippy I did a little on the roads but in the end the grass seems best. Had hoped to repeat last week's pace, or at least stay close to it given the underfoot conditions, but was tired and found it hard to keep the pace up. Slowed notably from 10 miles and pace dropped right off from 15 miles as I got tired and I finished with a survival plod.

Still, wasn't held back by injury. Stopped to stretch r. hamstring and both l. knee and r.hip a little uncomfortable in places but at least I managed the distance.

5k splits: 24'24, 24'46, 25'15, 26'13, 28'20, 33'39 and a bit.

Friday Apr 4, 2014 #

Running (Treadmill) 21:00 [3] 5.15 km (4:05 / km)
weight:74.8kg shoes: Asics Gel DS 19 Red

Was going to do 4 miles but right hip starting to hurt again so just stopped to make sure I don't mess up weekend long run. Maybe it's a treadmill thing.

Thursday Apr 3, 2014 #

Running 1:16:00 [3] 13.7 km (5:33 / km)
weight:74kg shoes: Asics Gel DS 19 Red

Trotter training was a handicrap race. Usually I think this sort of thing is a bit crap in terms of training but what I wanted was a faster-than-marathon-pace thresholdy run so it was quite handi. To the bog, round a course with 2 ascents, back to the BB, threw in an extra lap of the meadows to get some more miles. Knee and hip both not too bad, although felt a bit from both.

Wednesday Apr 2, 2014 #

Note
weight:74kg (rest day)

Right hip still a bit sore so being sensible.

Tuesday Apr 1, 2014 #

Running 1:10:00 [1] 9.0 mi (7:47 / mi)
weight:74.9kg shoes: Asics Gel DS 19 Red

9 miles on treadmill at usual easy pace. Right hip sore near end - and not the usual pain so need to be careful.

It's striking how tired I get despite HR of 128 after 30' and 133 after an hour. At least it explains poor results recently - I wonder if less orienteering is a factor..

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