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Training Log Archive: AlistairH

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+m
	Running	24	18:11:46	131.92	(8:17)	212.31	(5:09)	1833
	Orienteering	1	42:53	5.03	(8:31)	8.1	(5:18)	75
	Rowing Machine	1	10:00
	Total	24	19:04:39	136.96		220.41		1908
averages - rhr:144 weight:81.8kg

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Thursday Nov 30, 2017 #

Running 1:15:00 15.0 km (5:00 / km) +200m 4:41 / km
ahr:130 max:163 weight:81.6kg shoes: Brooks Ravenna 8s.

TT was joint with the hairies in honour of the Strains departing for flatter climes. Huge turnout and good paarlauf around St Andrews flag shaped course. Ran with StuartM(i). Felt fairly good, knee a bit sore early on but survived.

Wednesday Nov 29, 2017 #

Note
weight:81kg (injured) (rest day)

Sore right hip. Not I think due specifically to my run yesterday but due to the enthusiastic hip stretching after the run. Probably could have run but trying to be sensible. Booked physio anyway as right hip/glutes getting tight has been an ongoing issue.

51km / 2 / 13 km / Easy / Feeling good
63km / 2 / 15km / (M/H) Feeling good
55km / 2 / 12km / (M/H) Feeling OK

Tuesday Nov 28, 2017 #

Running 1:01:01 [2] 12.2 km (5:00 / km) +184m 4:39 / km
weight:81.2kg shoes: Grey Gel 1000, 2017

Evening steady run. Felt really good and ran well for once. Outdoors rather than treadmill and although my achilles coped with the tarmac they didn't much like it. Current training does appear to be working.

Monday Nov 27, 2017 #

Running 37:11 [1] 7.3 km (5:06 / km) +80m 4:50 / km
weight:82kg shoes: Blue Ravenna 8's #2

Easy run round IP, faster than usual.

Sunday Nov 26, 2017 #

Running 42:17 [1] 7.2 km (5:52 / km)
weight:82.2kg shoes: Blue Ravenna 8's #2

Easy recovery run on Corstorphine Hill. Achilles fairly sore.

Saturday Nov 25, 2017 #

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: VJ Integrator

Running race 40:05 [5] 8.3 km (4:50 / km) +205m 4:18 / km
ahr:154 max:165 weight:82.1kg shoes: VJ Integrator

East District XC @ Alloa. 109/235 (+27.2%). Felt good after a day off and ran quite well by recent standards. Only 10 seconds faster than last year but the course seemed to be slower this year and I'm over 2kg heavier so I'll call this progress. Good course for orienteers with lots of tricky underfoot. Within a minute of JamieT, Huw and JamRo and ahead of MickeyG.

Friday Nov 24, 2017 #

Note
(rest day)

Thursday Nov 23, 2017 #

Running race 9:07 [5] 1.0 mi (9:07 / mi)
weight:81.3kg shoes: Blue Ravenna 8's #2

Meadowbank closes next week for x years so TT was of course a beer mile. Wussing out was not an option although I think that only Ally and I went for pints (Belhaven Best) in order to meet the criteria for the UK standard chunder mile (rather than the American beer mile which requires 330ml of 5%+) Not a thing I feel a particular need to repeat. I think I was 6thish out of about 18ish (and I didn't chunder) but the 3rd and 4th quarter miles were interesting. Clearly anaerobic debt and a full stomach don't mix. I believe those who went for Dead Pony Club (3.8% and only 330ml but quite fizzy) didn't do so well. Respect to the person who drank Sainsburys Basic (2.1%).

C • Quality training 2

Running 1:10:00 [1] 13.0 km (5:23 / km)
shoes: Blue Ravenna 8's #2

Warm up, more warm up, warm down (via McD to get some chips) and HFP.

Wednesday Nov 22, 2017 #

Running (Treadmill) 30:00 [1] 5.8 km (5:10 / km)
weight:81.9kg shoes: Grey Gel 1000, 2017

Easy treadmilling, fairly tired after yesterday. Alternating hard and easy days is working quite well.

Tuesday Nov 21, 2017 #

Running 1:00:00 [1] 12.0 km (5:00 / km)
weight:81.9kg shoes: Blue Ravenna 8's #2

An hour on the treadmill at lunchtime. Knees and achilles not too bad. Felt quite easy but I had better not push it. Would my weight please go down soon?

Monday Nov 20, 2017 #

Running 28:25 [1] 5.3 km (5:22 / km) +60m 5:04 / km
weight:81.9kg shoes: Blue Ravenna 8's #2

Sunday Nov 19, 2017 #

Orienteering race 42:53 [5] 8.1 km (5:18 / km) +75m 5:04 / km
rhr:144 weight:82.2kg shoes: Grey Gel 1000, 2017

ESOA champs @ Riccarton, 5th on blue course. Felt a little miles-tired but otherwise generally good and had hoped to be a bit faster.

Definitely some rustiness in my orienteering, over 2 mins of clear error in addition to scrappiness (15" at 1; 25" at 9 (forgot right past 15 was blocked-ish); 45" at 10 (a bridge too far); 45" at 21, ran past) but looking at HR its notable my effort dropped off for the middle third of the race, HR was ave. 148 up to 9 (where I was 2nd), which is probably about right; then dropped to ave. 141 from when I made a mistake until I picked effort up again when a proper orienteer ran past me at about 15 making me feel I really should be a *bit* faster (145 to end). Ave. 144, versus ave. 156 in recent 10k.

Fun event though - some good challenging legs. Results

Running warm up/down 32:00 [1] 5.6 km (5:43 / km) +50m 5:28 / km
shoes: Grey Gel 1000, 2017

Saturday Nov 18, 2017 #

Running 28:43 [1] 5.4 km (5:19 / km) +70m 5:00 / km
weight:82.2kg shoes: Grey Gel 1000, 2017

Another easy run, fairly tired still.

Friday Nov 17, 2017 #

Running 28:45 [1] 5.4 km (5:19 / km) +65m 5:01 / km
weight:81.9kg shoes: Grey Gel 1000, 2017

Easy run. Rolling 40 miles. Tired after yesterday's session.

Thursday Nov 16, 2017 #

Running intervals 1:21:00 15.3 km (5:18 / km) +160m 5:02 / km
weight:82.8kg shoes: Blue Ravenna 8's #2

TT was 100 second hill reps up JT. Good session actually. Added a lap of the Meadows to get a bit more distance in while someone else got the first round.

Wednesday Nov 15, 2017 #

Running 39:30 [1] 7.3 km (5:25 / km) +70m 5:10 / km
weight:81.8kg shoes: Blue Ravenna 8's #2

Easy jog, getting tired, will see how I feel tomorrow.

55km / 2 / 12km / (M/H) Feeling OK.

Tuesday Nov 14, 2017 #

Running (Treadmill) 1:00:00 [1] 12.0 km (5:00 / km)
ahr:126 max:135 weight:81.8kg shoes: Grey Gel 1000, 2017

Evening treadmill based base phasing. I have in mind to do more treadmill stuff this winter, I think it is better for the injury collection than the tarmac bashing I tend to do when it's dark. HR 120 after 15 mins; 125 after 30 mins; 130 after 45 mins; 131 at end.

Left achilles sore - but not as bad as two days ago and it wasn't bad yesterday so I think it will cope. Left knee a little irritated. Just need to build up slowly.

Monday Nov 13, 2017 #

Running 39:39 [1] 7.3 km (5:26 / km) +80m 5:09 / km
weight:81.8kg shoes: Blue Ravenna 8's #2

Sunday Nov 12, 2017 #

Running 1:00:00 [1] 12.0 km (5:00 / km)
weight:82.8kg shoes: Grey Gel 1000, 2017

Treadmill - was going to do 30 mins slow but felt pretty good so did an hour @ 5 min ks. HR 128/129 when I tested. Left achilles fine for 40 mins then hurt for last 20. Starting to get my head into the base phase space.

Saturday Nov 11, 2017 #

Running race 16:14 [5] 4.0 km (4:04 / km) +59m 3:47 / km
weight:81.8kg shoes: Adidas XC Spikes

Scottish 4k XC champs around Dunnikier Park on a sunny day. Quite enjoyed myself although obvs would have enjoyed more if I was 8kg lighter and significantly fitter. Still, was worth going to. 291/411, +35.1% (M40 +23.9%, M45 +16.6%)

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Adidas XC Spikes

Friday Nov 10, 2017 #

Note
weight:81.8kg (rest day)

Thursday Nov 9, 2017 #

Running 50:00 10.0 km (5:00 / km) +100m 4:46 / km
weight:81.8kg shoes: Grey Gel 1000, 2017

Went to TT mostly as I felt like getting out and about although I really need to get into winter mode and just do some running and lose some weight. 8 x 4 min reps on Bruntsfield Links. I missed most of the first rep being late again and finding the group. Feeling fit but not strong, still effects of Sunday. Achilles not very happy, better downhill than up.

Wednesday Nov 8, 2017 #

Running 31:16 [1] 5.8 km (5:23 / km) +70m 5:05 / km
weight:81.1kg shoes: Blue Ravenna 8's #2

Easy evening recovery run #2. Left achilles pretty sore. I need to settle it down, I need to do winter base and I particularly need to lose weight so plan is just to run pretty much every day, fairly easy, with one faster session a week max, for a while.

Monday Nov 6, 2017 #

Running 24:37 [3] 4.4 km (5:36 / km) +56m 5:16 / km
weight:82.3kg shoes: Grey Gel 1000, 2017

Easy recovery run.

Rowing Machine 10:00 [3]

Sunday Nov 5, 2017 #

Running race 39:56 [5] 10.0 km (4:00 / km) +149m 3:43 / km
ahr:156 max:162 weight:82.3kg shoes: Blue Ravenna 8's #2

Men's Health 10k. Cold sunny day. Enjoyable route with banter descent of the Mound at the beginning, eventually paid for with a long run up the Cowgate, finishing at Murrayfield. DavidW ran past early on, no other trotters spotted. Felt a bit lackadasiacal - had got up just under 2 and a half hours before the race and I usually need more time than that. Felt that I might be able to speed up for the last few k but only managed a little of that.

Interesting that my heart rate got up to 162. I was complaining recently that it didn't seem to get to 160 any more except briefly in intervals. Might be the iron supplements?

Sore achilles - almost didn't do the race, but wore new Ravennas and I think I got away with it.

Saturday Nov 4, 2017 #

Note
weight:81.3kg (rest day)

Friday Nov 3, 2017 #

Note
weight:81.3kg (rest day)

Thursday Nov 2, 2017 #

Running 1:03:00 11.7 km (5:23 / km) +100m 5:10 / km
weight:81.3kg shoes: Grey Gel 1000, 2017

Went to TT, but too late... missed the posse so ran around the Meadows for a while looking for them. But they were off doing hills reps on Carlton Hill or somesuch. Did 2 laps of the Sri Chinmoy mile course at tempo for some kind of session.

Wednesday Nov 1, 2017 #

Running 28:00 [1] 5.4 km (5:11 / km) +75m 4:51 / km
weight:81.3kg shoes: Brooks Ravenna 8s.

Easy lunchtime run. Not feeling too bad. Achilles OKish running in Ravenna's although sore later.

[[18km / 0 / 7km (VE) Break < Sort of a break
31km / 1 / 13km (VE) Feel good / Injured < Sort of a break
29km / 1 / 17km (VE) Feel OK / Injured]] < Sort of a break
50km / 2/ 17km (H-) Feel good
37km / 2 / 9km (RRR) Feel OK to good
48km / 1 / 16km (E) Really tired
47km / 2 / 12km (H) A bit too tired
48km / 1 / 17km (E) A bit tired
56km / 0 / 18km (H) Feel OK

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