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Training Log Archive: AlistairH

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running19 18:35:54 122.21(9:08) 196.68(5:40) 3071
  Rowing Machine3 45:00
  Misc Cardio1 30:00
  Elliptical Trainer1 10:00
  Strength and Conditioning1 5:00
  Total20 20:05:54 122.21 196.68 3071
averages - weight:81.9kg

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Thursday May 31, 2012 #

Elliptical Trainer 10:00 [2]

Rowing Machine 10:00 [1]
weight:81.9kg

Another brain-rending day at work. Gym after 9pm having not eaten since lunch. I need to do more of this random achilles friendly cross-training as my left achilles in particular isn't so happy these last few weeks. Was going to row for longer but left hip flexor sore as out of practice and not really interested in getting injured.

Wednesday May 30, 2012 #

Note
(rest day)

Extreme work. Not a good week trainingwise. I'd mind less if my achilles tendons were feeling rested for it but actually they're quite sore, esp. left.

Tuesday May 29, 2012 #

Running 52:23 [1] 5.5 mi (9:31 / mi)
weight:81.9kg shoes: Asics Gel DS 17 White

Was going to do some kind of hill session but late after mad day at work and achilles tendons sore so easy undulating run.

Monday May 28, 2012 #

Running 31:27 [1] 3.74 mi (8:25 / mi)
weight:81.9kg shoes: Asics Gel DS 17 White

Mad busy day and almost didn't run but thought a short run of some description would help me relax. And it probably did.

Sunday May 27, 2012 #

Running long 1:44:40 [1] 11.93 mi (8:46 / mi)
shoes: Asics Gel DS 17 White

Spent most of the day at work then 3 laps of AS on a sunny day. Quite tired so harder work than I would hope.

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Gel DS 17 White

Saturday May 26, 2012 #

Note
(rest day)

Friday May 25, 2012 #

Note
(rest day)

Thursday May 24, 2012 #

Running intervals 1:20:00 intensity: (1:00:00 @1) + (20:00 @5) 8.3 mi (9:38 / mi)
shoes: Asics Gel DS 17 White

HBT Intervals. Tough hill session... 3 x 60'", 90", 120" up from Dunsapie Loch 30" rest then run hard down after each ascent. Really hard work on lovely sunny evening. I am really dire at running up steep hills... Slowest bloke a long way behind people I race with on the flat. Fixing this has to be my main priority. It's clearly my biggest weakness.

Wednesday May 23, 2012 #

Running 53:00 [1] 6.0 mi (8:50 / mi) +350m 7:29 / mi
shoes: Asics Gel DS 17 White

Evening run from gym over Salisbury Crags and AS in the sun. Lifestyle.

Tuesday May 22, 2012 #

Running 1:00:00 [3] 6.75 mi (8:53 / mi) +220m 8:04 / mi
shoes: Asics Gel DS 17 White

Monday May 21, 2012 #

Running 24:00 [1] 2.65 mi (9:03 / mi)
shoes: Asics Gel DS 17 White

Sunday May 20, 2012 #

Note
(rest day)

Saturday May 19, 2012 #

Running 1:38:00 [2] 11.9 mi (8:14 / mi) +450m 7:22 / mi
shoes: Asics Gel DS 17 White

Friday May 18, 2012 #

Running 1:22:00 [1] 14.6 km (5:37 / km) +380m 4:58 / km
shoes: Asics Gel DS 17 White

Wednesday May 16, 2012 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics Gel DS 17 White

Running a bit late so not so much warm up. A bit fast initially with Huw and someone who is faster than Huw whose name I've forgotten.

Running race 18:25 [5] 5.0 km (3:41 / km)
shoes: Asics Gel DS 17 White

Did Silverknowes 5k race to cheer myself up after poor performance at Ben Lomond and it worked. 18'24.9 on my watch (although it took a couple of seconds to cross the line as I was standing at the back so official time will prob. be about 18'27). Scottish Champs race so lots of fast people and good 'let's run hard' atmosphere. Something like 96th. +24.4%

Started off just behind HBT pack of Mo, Andrew McK and DanC. I think they went off at about 17'30 pace so I let them go and dropped behind a little. First km 3'42. Caught them in the second km and felt pretty good so just kept going. 3'37 then 3'34 (if Garmin is to be believed), overtaking the whole way, starting to really hurt in 4th km (3'39). Thought I'd be able to keep that up and even push a little more in the last km but it didn't work out like that. Took 3'52 for last km - caught one person in that time and passed again by Andrew McK. Don't know quite what went wrong there. I didn't feel so bad at 4km and had looked on schedule for about 18'10 - there was a bit of a headwind but maybe my anaerobic tolerance is pretty poor as I've not being doing long reps of late so the lactate just got me more than I expected? Or maybe I just ran a bit too fast earlier.

Still, post-tendonitis PB and cheered me up :-)



C • Nice one! 2

Tuesday May 15, 2012 #

Running 28:09 [1] 3.31 mi (8:30 / mi)
shoes: Asics Gel DS 17 White

Relaxed evening easy run. Felt quite good after a couple of easy days except for glutes which are still sore from Saturday.

Monday May 14, 2012 #

Running (Treadmill) 30:00 [1] 5.31 km (5:39 / km)
shoes: Asics Gel DS 17 White

Rowing Machine 10:00 [1]

Trying a lunchtime session. Still quite a few sore muscles from Saturday.

Sunday May 13, 2012 #

Note
(rest day)

Saturday May 12, 2012 #

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Orocs

Mini warm-up

Running race 1:35:53 [5] 12.63 km (7:36 / km) +920m 5:34 / km
shoes: Orocs

Enjoyed the Ben Lomond hill race but truly terrible descending... started off fairly steadily and didn't think I was doing particularly well, then sort of got a grip and ran past about 20 people over 10 mins at the end of the first uphill section and particularly through the more gently inclining section approaching the final climb. About 59'15 to the top.... then descended really badly - at least 35 people ran past me (20% of the field!). Just awful... felt I really lacked leg strength particularly on the very steep sections... if only the finish was at the summit my result would have been a lot better!

Left achilles sore while running - the path was rocky almost the whole way which didn't combine well dob spikes. Stood in the loch for a while afterwards and achilles tendons don't feel too bad now. I'll see what they feel like tomorrow. I need to do another flat race now to cheer myself up.

Friday May 11, 2012 #

Note
(rest day)

Rest day epidemic but achilles tendons beginning to settle again. It's really only the left one that is giving me trouble - I think I've just lose some of the strength I built up and trying to add some extra intervals caused a flare up.

Thursday May 10, 2012 #

Running 1:16:11 [3] 7.11 mi (10:43 / mi)
shoes: Asics Gel DS 17 White

HBT Intervals, or rather missed HBT intervals but ran up a hill for 2 mins behind AndyD then for 3 mins a long way behind Don then a few hill sprints by myself, another 2 min effort, another sprint then headed pubwards. In the rain. Useful leg wake-up session before the weekend.

Wednesday May 9, 2012 #

Note
(rest day)

Work induced rest.

Tuesday May 8, 2012 #

Note
(rest day)

Work induced rest

Monday May 7, 2012 #

Running 1:46:29 [1] 12.26 mi (8:41 / mi) +353m 7:58 / mi
shoes: Asics Gel DS 17 White

3 laps of Arthur's Seat. Quite fatigued but moving reasonably after 45 mins or so.

Sunday May 6, 2012 #

Note
(rest day)

Tired

Saturday May 5, 2012 #

Misc Cardio 30:00 [1]

About 5-6 miles walking + kite flying, call 30 min equiv.

Running 51:55 [1] 8.2 km (6:20 / km) +298m 5:21 / km
shoes: Asics Gel DS 17 White

Slow run... achilles tendons weren't bad this morning but not sure what the walking will have done to them.

Friday May 4, 2012 #

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi)
shoes: Gel Trabuco 14

Running race 28:57 [5] 4.36 mi (6:38 / mi) +100m 6:12 / mi
shoes: Gel Trabuco 14

Black Rock 5. 59/714 (14/149 M40), +25.7%.

Fun race and 24 year PB! Ran off fast - but held things back a little and then spent the race overtaking. Despite that splits were...

6'07, 6'31, 6'55, 7'04 (then 2'20 for last 0.57km) so I was slowing, it's just others were slowing more...

Thursday May 3, 2012 #

Note
(rest day)

Rest. Not feeling too bad though. Hopefully will have decent run at Black Rock 5. Looked up PB from June 29, 1988 - 30'48.

Wednesday May 2, 2012 #

Running 15:00 [1] 1.6 mi (9:22 / mi)
(injured) shoes: Asics Gel DS 17 White

Uh oh. Left achilles really bad walking home. Almost decided to do nothing, but that doesn't really get me anywhere or break down scar tissue so jogged slowly to gym and rowed.

Actually felt fine jogging slowly - I wonder if my current walking shoes are a problem? Might get some new shoes for walking to and from work. I'd put orthotics in current shoes but I don't think spending all my time wearing orthotics is such a good plan.

Rowing Machine 25:00 [1]

This usually helps.

Strength and Conditioning 5:00 [3]

Tuesday May 1, 2012 #

Running 46:25 [1] 4.84 mi (9:35 / mi)
shoes: Asics Gel DS 17 White

Gentle run. This was to be a hill sprints session but felt really quite out of it so took it easy. Achilles tendons still not happy due to disruption of routine.

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