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Training Log Archive: AlistairH

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Running17 13:04:39 91.11(8:37) 146.63(5:21) 1442
  Strength and Conditioning11 1:00:00
  Stepper4 57:30
  Orienteering1 44:35 5.78(7:42) 9.31(4:47) 223
  Rowing Machine2 20:00
  Elliptical Trainer1 15:00
  Total18 16:21:44 96.9 155.94 1665
averages - weight:78kg

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Friday Aug 31, 2012 #

Note
weight:77.2kg (rest day)

Thursday Aug 30, 2012 #

Note
weight:76.9kg (rest day)

Wednesday Aug 29, 2012 #

Running 1:30:07 [1] 15.0 km (6:00 / km) +298m 5:28 / km
weight:76.9kg shoes: Asics Gel DS 17 White

Still stiff from Sunday and didn't feel so good when I set off but managed a reasonably long run in the end, albeit at an easy pace. Banged into ESOC training on Corstorphine Hill... if I'd been more organised I could have timed things to join in.

Tuesday Aug 28, 2012 #

Running 41:37 [1] 7.57 km (5:30 / km)
weight:76.9kg shoes: Asics Gel DS 17 White

Pleasant evening run - very stiff rear of hamstrings from Sunday.

Strength and Conditioning 5:00 [3]

8, 8, 12 @ 140kg SLP, 3 x 8 x 70kg leg extensions

Rowing Machine 10:00 [1]

Easy row - left hip flexor almost fine. Just need to keep building it up slowly.

Monday Aug 27, 2012 #

Note
(rest day)

Sunday Aug 26, 2012 #

Running warm up/down 14:00 [1] 2.5 km (5:36 / km)
weight:76.9kg shoes: Asics Gel DS 17 No. 2

Running race 39:06 [5] 10.0 km (3:55 / km)
shoes: Asics Gel DS 17 No. 2

Perth 10k. 23/236. Not feeling hugely fresh but went anyway. 19'11 for first 5k and then 19'55 for second 5k - felt like I ought to be able to keep up my first half pace but legs just tiring. On the one hand, had hoped for better. On the other hand, reckon I could have gone a good bit faster if fresh. And don't feel like I've aggravated any injury.

Saturday Aug 25, 2012 #

Running (Treadmill) 20:00 [2] 3.82 km (5:14 / km)
weight:76.9kg shoes: Asics Gel DS 17 White

Easy run with 1k @ 15.5 kph - trying out doing a bit of race pace the day before a race.

Fairly stiff from Thursday - not too bad though. Contemplating 10k tomorrow.

Strength and Conditioning 5:00 [3]

Rowing Machine 10:00 [1]

Haven't done this for a while as it slightly aggravates hip flexor.... But it's good for achilles so easy 10 mins getting back into it.

Friday Aug 24, 2012 #

Note
weight:76.9kg (rest day)

Thursday Aug 23, 2012 #

Running intervals 1:00:00 intensity: (35:00 @1) + (25:00 @5) 10.5 km (5:43 / km)
weight:77.2kg shoes: Asics Gel DS 17 No. 2

Still not quite 100% but back to HBT intervals anyway after long break. 3 x (1.5', 1.5', 2' run into and up Castro Hill). Seemed to be about where I was before past 2 months of disturbed training - so I'm hoping that shows some benefit from weight loss as I would have expected to be out of sorts. Hmmm. We'll see how I'm doing in a week or two. Was definitely doing better after a few reps to get back into things. Felt dizzy after second last. Hoping that was training not recent illness.

Wednesday Aug 22, 2012 #

Running 30:06 [1] 5.63 km (5:21 / km)
weight:77.2kg (sick) shoes: Asics Gel DS 17 White

Getting better.

Strength and Conditioning 5:00 [3]

Misc. gym stuff. 3 x 8 x 135kg SLP, 3 x 8 x 65kg. Progressing with hip flexor exercises - still not over the injury though.

Tuesday Aug 21, 2012 #

Running 20:40 [1] 3.82 km (5:25 / km)
weight:77.9kg (sick) shoes: Asics Gel DS 17 White

Still not well frankly but felt OK enough when I got home for a short, very easy run to freshen up and minimise the number of consecutive days completely off.

Monday Aug 20, 2012 #

Note
weight:77.9kg (sick) (rest day)

Sunday Aug 19, 2012 #

Note
weight:78.2kg (sick) (rest day)

Still ill. On the mend again but will take it very easy and see if I can get rid of this now.

Saturday Aug 18, 2012 #

Note
weight:78.9kg (sick) (rest day)

Still ill. Actually worse than yesterday afternoon. Should have stayed away from work and rested. Error. As usual.

Friday Aug 17, 2012 #

Note
weight:78.1kg (sick) (rest day)

Still ill.

Thursday Aug 16, 2012 #

Note
weight:77.1kg (sick) (rest day)

Still really quite ill.

Wednesday Aug 15, 2012 #

Note
weight:77.8kg (sick) (rest day)

Nasty vomiting bug thing - started in the night and spent whole day lying down feeling grim.

Still, looking on it positively:

1. At least it coincides with a planned rest day
2. Being too ill to eat is a great way to diet...
C • Nasty vomiting bug thing 2

Tuesday Aug 14, 2012 #

Running 1:22:39 [1] 15.07 km (5:29 / km) +258m 5:03 / km
weight:78.2kg shoes: Asics Gel DS 17 No. 2

Still tired from Sunday but not having had a long run last weekend thought I'd get out for a slow-ish 80 mins. Pleasant enough running round Arthur's Seat in the sun.

Strength and Conditioning 5:00 [3]

Lighter weights than normal as tired.

Monday Aug 13, 2012 #

Running 40:25 [2] 7.56 km (5:21 / km) +62m 5:08 / km
shoes: Asics Gel DS16 Red 2

Pleasant evening run.

Strength and Conditioning 5:00 [3]

Sunday Aug 12, 2012 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
weight:78.8kg

Reasonable warm-up

Orienteering 44:35 [3] 9.31 km (4:47 / km) +223m 4:17 / km
shoes: Asics Gel DS 17 No. 2

SOUL Urban Event @ Strathaven. Disq. for mispunch @ 19 (code 45 instead of 44). Oops. Still very positive - winner was Simong. +13.5% (1.5 of those 5 mins being on first control where took poor route) definitely running faster for the weight loss. Other than first control (and, ahem, mispunching) errors small - started running into 20 instead of 16 but corrected myself.

Memo to self: running the longer easier way round to keep moving smoothly and plan ahead only works over short distances, not 1k + legs...

Left leg didn't hurt during run - a bit sore in evening though. Not completely out of the woods yet.

Saturday Aug 11, 2012 #

Elliptical Trainer 15:00 [1]
weight:78kg

Taking it easy today.

Stepper 15:00 [1]

Strength and Conditioning 5:00 [3]

Up to 140kg on seated leg press.

Friday Aug 10, 2012 #

Running 1:00:30 [2] 10.94 km (5:32 / km) +197m 5:04 / km
weight:78.6kg shoes: Asics Gel DS 17 White

Nice evening run - feeling fairly good. Left hamstring a bit tight but not serious prob.

Strength and Conditioning 5:00 [3]

Thursday Aug 9, 2012 #

Running 37:59 [1] 7.47 km (5:05 / km) +66m 4:52 / km
shoes: Asics Gel DS 17 No. 2

Was going to go to HBT training but late from work so just a random kind of run with some faster bits. Left hamstring still sore.

Stepper 15:00 [1]

Strength and Conditioning 5:00 [3]

8, 8, 12 x 135kg seated leg press - increase next time, just managed 3 x 8 x 70kg leg extension.

Wednesday Aug 8, 2012 #

Note
weight:79kg (rest day)

Almost went to Caerketton race but a day off was the sensible option.

Tuesday Aug 7, 2012 #

Running 40:07 [1] 7.58 km (5:18 / km) +70m 5:04 / km
weight:79kg shoes: Asics Gel DS16 Red 2

Pleasant enough run - left hip flexor almost not an issue but left hamstring was problematic. Had been going to go further but still tired from Sunday and with hamstring I didn't overdo it.

Seated leg press: 6, 6, 8 @ 135kg, leg extensions just managed 3 x 8 x 70kg. Reintroducing some left hip flexor stuff.

Strength and Conditioning 5:00 [3]

Monday Aug 6, 2012 #

Running (Treadmil) 25:00 [1] 4.0 km (6:15 / km)
weight:79kg shoes: Asics Gel DS16 Red 2

Quite tired... left hip flexor fine (after first 15 seconds) but left hamstring tight so just jogged really.

Stepper 15:00 [1]

Strength and Conditioning 10:00 [3]

Progress - up to 130kg on the seated leg press (6, 6, 11) and 70kg on leg extensions (6, 6, 7). Funny how I don't progress much while actually doing regular strength training but then do when I have a short break - train then rest I guess. Tried reintroducing the hanging leg raises but that does aggravate my left hip flexor. Doing some gently might help though.

Sunday Aug 5, 2012 #

Running 1:40:02 [2] 20.47 km (4:53 / km) +283m 4:34 / km
weight:79kg shoes: Asics Gel DS 17 No. 2

Long Run. 20k @ decent speed incl 2 laps of AS, mostly in the rain. Felt pretty good once I got going. Left hip flexor not really a problem although left leg starting to get sore near end so no point overdoing things. Positive.

Saturday Aug 4, 2012 #

Note
(rest day)

Still Olympics watching - picked a sharp corner on the women's triathlon course to watch as I thought they would slow down enough there to see what was happening... and they certainly did slow down - 6 crashes! Caused by wet paint on a line just going into the corner as far as I could tell.

Friday Aug 3, 2012 #

Note
weight:79kg (rest day)

Went to see Olympics athletics and walked the 6 miles out to the stadium in order to feel like sitting down for the rest of the evening. Whole of London buzzing with it all.

Thursday Aug 2, 2012 #

Running 42:00 [1] 7.4 km (5:41 / km)
weight:78.5kg (injured) shoes: Asics Gel DS16 Red 2

Left leg a bit sore. Generally stiff from yesterday.

Stepper 12:30 [1]

Was going to do more but left hip sore

Strength and Conditioning 5:00 [3]

Wednesday Aug 1, 2012 #

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
weight:79kg shoes: Gel Trabuco 14

Mini warm-up

Running race 25:21 [5] 5.0 km (5:04 / km) +208m 4:12 / km

North Berwick Law Race. Won by Murray. +33.5%. Av. 3'57 for first two and last two k.

Feeling pretty good despite lack of recent hard training... weight loss helping I think. Got ahead of Mo before the hill and almost caught JamesB but dropped 30s to them both on the hill - maybe 10s of that on the way up, another 10s on the descent and a 10s detour taking not so good a route down. Ahead of SimonH.

40s slower than last year though although the ground was dry then and I'm not sure of last year's time as I didn't have a watch...? Felt pretty good though, particularly on the flat.

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