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Training Log Archive: AlistairH

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running11 5:32:27
  Rowing Machine12 4:33:43
  Elliptical Trainer10 2:57:00
  Strength and Conditioning9 2:05:00
  Orienteering2 1:48:26 8.33(13:01) 13.4(8:06)
  Total19 16:56:36 8.33 13.4

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Thursday Dec 31, 2009 #

Running (Treadmill) 20:00 [1]

Rowing Machine 15:00 [1]

Note

Ranking points of races to date (or rather what they would have been if I had been a BOF member back at the 6 days).

918 (2.8.09) Dalruzion, M35S
902 (3.8.09) Kinnoull, M35S
874 (6.8.09) Tentsmuir, M35S
986 (7.8.09) Barry Buddon, M35S
683 (8.8.09) Loch Ordie, M35S

1088 (20.9.09) Dalnamein, Blue Course, SOL
1024 (1.11.09) Beecraigs, Blue Course, SOL

Wednesday Dec 30, 2009 #

Elliptical Trainer 25:00 [3]
max:145

5' easy, 15' hard, 5' easy

Rowing Machine tempo 19:53 [5]

New 5000m rowing PB - 19'52.8 - 45s off previous PB...
Achilles was sore walking around earlier today but didn't affect exercise. Knees a bit swollen since race on Monday.

Monday Dec 28, 2009 #

Orienteering race 1:07:21 [5] 8.5 km (7:55 / km)

ELO Festive Frolic - one control per letter of the alphabet - puzzles at each as to where to go next (out of three options) - mass start in 5 groups - must be back at 60'00. Very enjoyable. Mostly ran in a pack of four people which dissolved and reformed a few times for about half the course which added to the fun as we tried to get away from each other.

Almost got round in the hour - not helped by having pressed 'set time' on my watch rather than 'start stopwatch' at the beginning I was not sure what the time was or how many controls I had left. I arrived at what I hoped might be the last control 300m from the finish but which turned out to be the penultimate control at what turned out to be 58'46. Then got confused, didn't think and ran to what I thought was the only one of the three listed controls that I hadn't been to... wrong... then another control I didn't need to go to... and pitched up 7'21 late having missed the last control and (it transpired) having failed to punch the 6th control.

Fun race but useful reminder before the season gets going of how easy it is to do daft things when tired at the end of races... and the need to not mispunch. Happy to have run hard but had no injury problems - knee felt uncomfortable early on but settled.

Saturday Dec 26, 2009 #

Running (Terrain) 53:00 [3]

Knock of Crieff from rented cottage. Fairly deep snow. About 1/4 was snowy paths, rest off-path. Went over on right ankle a few time - left achilles was fine for 35 mins then started to complain so stopped before I overdid it.

Wednesday Dec 23, 2009 #

Running (Treadmill) 25:00 [2]

Elliptical Trainer tempo 15:00 [4]

Rowing Machine 20:00 [2]

Strength and Conditioning 10:00 [3]

Achilles sore but not too much - not sure if aggravated by treadmill or by restarting some calf stretching last night. Or both. Or the weather. Or the phase of the moon.

Monday Dec 21, 2009 #

Running (Treadmill) 25:00 [2]

Rowing Machine 24:00 [3]

Strength and Conditioning 15:00 [3]

Sunday Dec 20, 2009 #

Note
(rest day)

Rest. Woke up feeling as if I had a cold coming on so gave planned run a skip. Felt OK at end of day.

Saturday Dec 19, 2009 #

Elliptical Trainer 20:00 [3]

Rowing Machine warm up/down 15:00 [1]

Rowing Machine intervals 14:00 [5]

Intervals 5x500 (1m rec), av. 1:51.1 (last was 1:48.2).

Strength and Conditioning 15:00 [3]

Good session today - finally managed to get HR up to something meaningful on the cross trainer (145) and lots of oxygen debt in the rowing intervals. Achilles fine-ish.

Thursday Dec 17, 2009 #

Running 26:35 [1]

Elliptical Trainer 15:00 [3]

Strength and Conditioning 15:00 [3]

Minor achilles and knee pain. Some snow in the run.

Wednesday Dec 16, 2009 #

Elliptical Trainer 20:00 [3]

Rowing Machine 20:00 [3]

Strength and Conditioning 15:00 [3]

Tuesday Dec 15, 2009 #

Running 22:42 [2]

Rowing Machine 20:00 [1]

Strength and Conditioning 20:00 [3]

Slightly sore left achilles during run at beginning of session but settled - felt quite good.

Note

This is to be an easier week

Sunday Dec 13, 2009 #

Orienteering race 41:05 [5] 4.9 km (8:23 / km)

Craigmillar Castle Interlopers club champs event - ran green as I'm still trying to avoid running hard on tarmac. 4/28.

Really good fun and happy with my run. Was trying hard to concentrate and generally did - went up and down more than I needed to in the small very contoured region but got the controls OK - two lots of standing still in the control circle - 20s @ 9 before someone else worked out where we were first and 40s near 12 on wrong rock feature. Some minor route choice errors (e.g. 19-20). No major errors though. I'm definitely getting faster. Some left achilles pain but didn't persist after event.

Saturday Dec 12, 2009 #

Elliptical Trainer warm up/down 12:00 [2]

Rowing Machine warm up/down 16:00 [1]

Rowing Machine intervals 13:20 [5]

5 x 500m with 1 min recovery. Av. 1.51.9.

Thursday Dec 10, 2009 #

Running 24:55 [1]

Elliptical Trainer 15:00 [2]

Fairly tired. Knees and left achilles sore, but not particularly so.

Wednesday Dec 9, 2009 #

Running 23:50 [2]

Rowing Machine (Easy) 24:30 [2]

Strength and Conditioning 10:00 [3]

Tuesday Dec 8, 2009 #

Elliptical Trainer 20:00 [3]

Rowing Machine 22:15 [3]

Strength and Conditioning 15:00 [3]

Sunday Dec 6, 2009 #

Running 1:02:00 [2]

Ran from office to Arthur's seat, up long row, down steps, over Salisbury crags, back on tarmac. Left achilles a bit sore early on but slowed down for a while and it went away.

Saturday Dec 5, 2009 #

Elliptical Trainer 20:00 [3]

Rowing Machine warm up/down 15:00 [1]

Rowing Machine intervals 12:00 [4]

4 x 500m (1m rec). Did first 3 @ av. 1:52.7 but lost it on fourth - 1:56.5. Felt low in energy. Hopefully this was because I'm eating less.

Friday Dec 4, 2009 #

Note

Long stretching session - quads, calves, hamstring, glutes, ITB, hurdle stretch etc. - seems to help the knees.

Thursday Dec 3, 2009 #

Running 26:00 [2]

Was going to go for a longer run but knees inflamed so kept it short.

Wednesday Dec 2, 2009 #

Running warm up/down 23:25 [2]

Elliptical Trainer 15:00 [3]

Rowing Machine (Steady) 22:45 [3]

Strength and Conditioning 10:00 [3]

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