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Training Log Archive: AlistairH

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Running	14	13:11:20	15.84		25.5		1210
Rowing Machine	6	2:10:00
Orienteering	2	1:57:51	7.98	(14:46)	12.85	(9:10)	300
Strength and Conditioning	6	1:00:00
Elliptical Trainer	1	15:00
Total	17	18:34:11	23.83		38.35		1510

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Wednesday Aug 31, 2011 #

Running 35:00 [1]
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Monday Aug 29, 2011 #

Note
(rest day)

Increasing weight for eccentric achilles exercises from 15 to 21kg.

Sunday Aug 28, 2011 #

Orienteering 38:50 [5] 4.25 km (9:08 / km)
shoes: Orocs

11-man relay @ Mugdock. 5 and a bit mins slower than Andrewd and CraigN. Tired from yesterday. Avoided big errors but lots of 20s errors, coming off paths too soon, leaving controls a bit too far off line etc. Just general lack of sharpness.

Generally knackered afterwards, calves sore (was concerned whether left calf would warm up) but achilles tendons feel good, which is the main thing, really.

Saturday Aug 27, 2011 #

Running 2:08:00 [1]
shoes: Asics Gel DS 16 Red

Long slow run > Arthur's Seat, 4 ascents, home. Feeling better running on tarmac these days if I keep it pretty slow. Left calf sore yesterday and today.

Friday Aug 26, 2011 #

Note
(rest day)

Thursday Aug 25, 2011 #

Running warm up/down 25:00 [1]
shoes: Asics Gel DS 16 Red

Running intervals 45:00
shoes: Asics Gel DS 16 Red

HBT Session. Entertaining celebration of Don's forthcoming 40th birthday. 39 different activities ranging from intervals of various lengths to leapfrog. Glad it got silly later as my left hamstring was starting to complain...

Wednesday Aug 24, 2011 #

Note
(rest day)

Tuesday Aug 23, 2011 #

Running 30:00 [1]
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Felt tired but good injurywise yesterday and today. Minimal achilles pain. Left hamstring pretty much cleared up. Went for a normal run on tarmac and grass without a problem. It's counterintuitive but doing hill runs until my quads pack in and I can barely run downhill is really good for me...

Monday Aug 22, 2011 #

Note
(rest day)

Sunday Aug 21, 2011 #

Running race 2:08:00 [4] 14.5 km (8:50 / km) +760m 7:00 / km
shoes: Orocs

Lomonds of Fife Hill Race. Have wanted to do this for a while. That being said, my left hamstring which felt OK in the morning started getting sore warming up and early on so I took it easy to begin with, more interested in getting round than my actual time. By the final slog up the West Lomond I was more limited by my quads gradually packing in and I was truly terrible on the steep descent to the Bannockstane - I lost at least 90 seconds and all sort of people I hadn't seen earlier in the race zoomed past in the next descent (the diagonal across a rocky field from the Devils Burden). Somewhere in all of that my hamstring stopped hurting. Still OK to put up a reasonable run in to the finish but my leg strength isn't there yet. Quite hot, sunny day and quite glad to have got round.

Saturday Aug 20, 2011 #

Note
(injured) (rest day)

Left hamstring still sort, but getting better.

Friday Aug 19, 2011 #

Note
(injured) (rest day)

Sore left hamstring

Thursday Aug 18, 2011 #

Running 1:09:00
shoes: Asics Gel DS 16 Red

HBT Session. Pyramid session, 1', 2', 3', 4', 3', 2', 1', tempo run back.

Left hamstring sore. Not stretching it enough/possibly out of practice now with this kind of session as haven't been going to Tuesday intervals?

Wednesday Aug 17, 2011 #

Running 20:00 [1]
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Tuesday Aug 16, 2011 #

Note
(rest day)

Monday Aug 15, 2011 #

Note
(rest day)

Sunday Aug 14, 2011 #

Running warm up/down 8:00 [2]
shoes: Orocs

Bit late for the start... just made it.

Running race 57:40 [5] 11.0 km (5:15 / km) +450m 4:21 / km
shoes: Orocs

Philiphaugh Hill Race. 26/84, +20.7%. Good run on enjoyable course. Generally moving forwards but lost 2 places on descent. 3 ESOC members within 80 seconds (me last). Couldn't keep up with Sarah O'N once it went steep uphill and Mark M was one of the two people who ran past me on the descent. Still, gradually getting better at this hill running lark.

Saturday Aug 13, 2011 #

Running warm up/down 24:00 [1]
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Friday Aug 12, 2011 #

Note
(rest day)

Thursday Aug 11, 2011 #

Running warm up/down 50:00 [1]
shoes: Asics Gel DS 16 Red

Running intervals 22:00 [5]
shoes: Asics Gel DS 16 Red

Another HBT Session - 12 mins of short uphill sprint, 3 mins rest, 12 mins longer intervals. Good session. To my surprise I seemed to be doing slightly better on the shorter intervals than the long. I would have expected the other way round.

C • i ran past this 2

Wednesday Aug 10, 2011 #

Note
(rest day)

Tuesday Aug 9, 2011 #

Note
(rest day)

Monday Aug 8, 2011 #

Running 50:00 [1]
shoes: Asics Gel DS 16 Red

Was going to do hill sprints but too tired, so just a slow jog.

Sunday Aug 7, 2011 #

Running 15:00 [1]
shoes: Asics Gel DS 16 Red

Rowing Machine 25:00 [1]

Strength and Conditioning 10:00 [3]

Feeling fairly tired/bruised etc. today so took it easy.

Saturday Aug 6, 2011 #

Orienteering race 1:19:01 [5] 8.6 km (9:11 / km) +300m 7:49 / km
shoes: Orocs

Scottish 6 Days, last day, Ardchattan.. M21L. 15/37 +35%. Happy with the running but irritated with 4.5min error error at no. 2 (overshot) and 3 min at 16 (drifted offline, lost height). Definitely need to work on my terrain running at some point but this was quite positive - with a clean run could get a reasonable time.

Friday Aug 5, 2011 #

Note
(rest day)

Thursday Aug 4, 2011 #

Elliptical Trainer 15:00 [1]

Rowing Machine 25:00 [2]

Strength and Conditioning 10:00 [3]

Wednesday Aug 3, 2011 #

Running race 24:40 [5]
shoes: Asics Gel DS 16 Red

Seeing as I'm not at the 6 days cheered myself up by going to the North Berwick Law race. Great fun.... lovely sunny evening with fog on the top of the hill. Not sure exactly what my time was but ran hard and felt really good. Lost about 20s and a couple of places on the descent otherwise overtaking continuously after the first few minutes.

Running warm up/down 5:00 [1]
shoes: Asics Gel DS 16 Red

Bit late so minimal warm-up.

Tuesday Aug 2, 2011 #

Running intervals 55:00
shoes: Asics Gel DS 16 Red

Hill sprints again. No achilles problem this week. I think it's as simple as my achilles tendons can deal with one interval session a week, but not two.

Monday Aug 1, 2011 #

Note
(rest day)

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