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Training Log Archive: AlistairH

In the 31 days ending May 31, 2013:

activity

time

miles

Running

18:07:15

133.18

(8:10)

214.33

(5:04)

Orienteering

1:50:59

11.46

(9:41)

18.45

(6:01)

Rowing Machine

10:00

Total

20:08:14

144.65

232.78

averages - weight:77.2kg

1:45

0:00

» now

Friday May 31, 2013 #

Running 26:54 [1] 3.3 mi (8:09 / mi)
weight:78kg shoes: Asics Gel DS 17 White 5

Lunchtime easy run. Left knee still odd, puffy rather than sore.

Thursday May 30, 2013 #

Running 40:45 [2] 8.45 km (4:49 / km)
weight:78kg shoes: Asics Gel DS 17 White 5

Missed trotter training due to not getting out of work until 9pm. Oh well. L. knee sore at end. Keeping up the cadence.

Wednesday May 29, 2013 #

Running 25:05 [1] 5.5 km (4:34 / km)
weight:77.3kg shoes: Asics Gel DS 17 White 5

Evening run around Inverleith Park after long day. Keeping cadence up.

Left knee a bit sore, settled. Right hip getting gradually better. Achilles tendons up and down but surviving now back to a lot of icing.

Tuesday May 28, 2013 #

Running warm up/down 30:00 [1] 5.6 km (5:21 / km)
weight:78kg shoes: Asics Gel DS 17 White 5

Running intervals 25:00 [5] 6.4 km (3:54 / km)
shoes: Asics Gel DS 17 White 5

Martin's Intervals, 1.25k. 4'30, 4'31, 4'30, 4'28, 4'26, ave. 4'29.0 = 3'35 / km.

Pretty good considering time since I last did this and the few kg I have put on over the last couple of months. Left knee a bit sore last couple of days. Hoping it's a lack of strength/tired quad/knee not staying over toes thing which should settle with some exercises.

Felt a bit more positive striding forwards.

Monday May 27, 2013 #

Note
weight:77kg (rest day)

Was going to run but work got in the way and a day off is probably sensible so didn't fight it.

Sunday May 26, 2013 #

Running 35:55 [1] 6.74 km (5:20 / km)
weight:77kg shoes: Asics Gel DS 17 White 5

Easy run making this up to a 45 mile week. Easy week next...

Saturday May 25, 2013 #

Running 1:45:34 [1] 21.64 km (4:53 / km)
weight:77kg shoes: Asics Gel DS 17 White 5

Long run around Arthur's Seat - keeping cadence at 180, including uphill and downhill. Was tired before I started but it went OK for a while, then started getting hard from about 10 miles. Walked back from the Meadows. Didn't think more tarmac while tired would be a good thing.

Half wish I'd gone to the Scottish Champs but need a weekend at home and to get onto other training, which I've done.

Friday May 24, 2013 #

Running 34:31 [1] 4.5 mi (7:40 / mi)
weight:77.6kg shoes: Asics Gel DS 17 White 5

Lunchtime run, fairly stiff from yesterday. Trying to keep cadence up to 180 which seemed to make me go faster than usual easy run.

Thursday May 23, 2013 #

Running 1:12:00 13.2 km (5:27 / km)
weight:78.1kg shoes: Asics Gel DS 17 White 5

Trotter Training. 5 x 3 min with 2 20 " pauses. Tired and not with it. Followed by something of a pub crawl...

Wednesday May 22, 2013 #

Running warm up/down 27:00 [1] 5.2 km (5:12 / km)
weight:78.1kg shoes: Asics Gel DS 17 White 5

Running race 11:33 [5] 2.0 mi (5:46 / mi)
shoes: Asics Gel DS 17 White 5

Meadows 2 mile race on a sunny evening, between a rain shower and a hail shower... was stlll feeling lethargic and not rested for this but went for general joie de vivre and did enjoy the race - time fine given break/travel. Hopefully this will wake me up to running faster again,

Tuesday May 21, 2013 #

Running 41:32 [1] 7.95 km (5:13 / km)
shoes: Asics Gel DS 17 White 5

Now back from work trip - very tired - got about 30 mins sleep on plane back and this was partly to keep myself awake.... fine once I got going though. Ran past Sally and Crawford who were cycling in the other direction as I was running out, and RossC who was running in the other direction as I was running back.

Happy that I did manage to get out running most days while away, but was not running hard, to recover a bit.

Monday May 20, 2013 #

Running 38:20 [1] 7.4 km (5:11 / km)
shoes: Asics Gel DS 17 White 5

Another run round Mt Pleasant cemetery.

Sunday May 19, 2013 #

Running 36:00 [1] 6.85 km (5:15 / km)
shoes: Asics Gel DS 17 White 5

Pleasant run in Toronto.

Saturday May 18, 2013 #

Running 37:00 [3] 6.85 km (5:24 / km)
shoes: Asics Gel DS 17 White 5

Around Mt Pleasant cemetery in Toronto. Achilles tendons getting worse.

Friday May 17, 2013 #

Note
(rest day)

Thursday May 16, 2013 #

Running 1:10:00 [1] 12.8 km (5:28 / km)
shoes: Asics Gel DS 17 White 5

Wednesday May 15, 2013 #

Running 46:43 [1] 8.55 km (5:28 / km)
shoes: Asics Gel DS 17 White 5

Another pleasant easy run. I've started going over the front of my foot again - actually, I hadn't noticed that I had stopped doing that. I've definitely lost some of my calf strength and better get it back pronto. Achilles tendons have been feeling generally worse.

Tuesday May 14, 2013 #

Running (Treadmill) 20:00 [1] 2.3 mi (8:42 / mi)
shoes: Asics Gel DS 17 White 5

Easy treadmill run.

Monday May 13, 2013 #

Running 58:28 [1] 11.5 km (5:05 / km)
shoes: Asics Gel DS 17 White 5

Sightseeing run around Washington from hotel - Lincoln Memorial, Capital Building, White House etc. Lovely temperature and sunny. Cool.

Sunday May 12, 2013 #

Note
(rest day)

Flying to the US

Saturday May 11, 2013 #

Running 34:08 [2] 6.7 km (5:06 / km)
weight:76.5kg shoes: Asics Gel DS 17 White 4

Failed in planned long hill run before travelling, but got out for a quick blast up Corstorphine Hill to favourite viewpoint then back. Ran hard up hill. Actually, am pretty tired at the moment.

Friday May 10, 2013 #

Running 36:31 [1] 7.2 km (5:04 / km)
weight:76.6kg shoes: Asics Gel DS 17 White 5

Thursday May 9, 2013 #

Running 59:17 [2] 11.2 km (5:18 / km)
shoes: Asics Gel DS 17 White 5

Too late for Trotter Training so had a good run over Corstorphine Hill and back via golf course/cycle track. Ran harder on the uphills and was feeling good by the end. Hip flexors tired (not injured, just proper tired).

Wednesday May 8, 2013 #

Running (Treadmill) 41:40 [1] 5.0 mi (8:20 / mi)
shoes: Asics Gel DS 17 White 5

Easy run, moderately tired, on treadmill at Sheraton gym at Sciphol waiting on a plane.

Rowing Machine 10:00 [2]

I should do more of this again.

Tuesday May 7, 2013 #

Running 34:20 [2] 4.5 mi (7:38 / mi)
shoes: Asics Gel DS 17 White 5

Lunchtime run... Fast as short of time and not doing intervals.

Monday May 6, 2013 #

Note
(rest day)

Sunday May 5, 2013 #

Running warm up/down 28:00 [1] 4.6 km (6:05 / km)
shoes: Mudroc 290

Fairly quick pace warm up and down to/from assembly - In a rush to leave to arrive and to leave!

Orienteering race 32:00 [5] 5.45 km (5:52 / km)

*** Edit ***

Saturday May 4, 2013 #

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Mudroc 290

Warm up - had a bug/sore throat which came on on Friday afternoon, had eaten too recently and drunk too much so had stitch jogging to start. Had left SI card at home so had to get a hire one. All of this might have helped as it didn't bode well, so the pressure was off and I decided to just start carefully and speed up later on when I should feel a bit better.

Orienteering race 1:18:59 [5] 13.0 km (6:05 / km)
shoes: Mudroc 290

...and got best result of my life, 2nd on M40L at British Orienteering Championships, behind AndyS (72'21). Described as a surprise by the commentator, which is about right...

Started off carefully and not too fast, gradually speeding up. Generally getting controls fine. Lost about 2'15 at no. 6, lost in the bike tracks past the control despite attempt to approach from the right and relocated from below. Got overtaken up the hill by someone going to 7 which got me running harder and got my head down more from about 8, running more confidently into 9 and 10. On the long track run, 11-12 I tried to put some real effort in - I'm 1'15 down on that leg but that's wholly explained by taking a wrong turn while looking at the route choice options later and stopping to go to the loo briefly. Looks like I was 2nd fastest running from there on and more confident (although not quite confident enough to trust my pacing and keep going to 14). Only fastest split was 20.

Very happy with this... and gives me some good motivation to keep training. I don't think my aerobic fitness has picked up since before the JK but strength has and more of the same should do me some good.

This is also the sort of course I like, running fast with a map, enjoying navigating, rather than hacking through dense undergrowth/up huge hills etc - and planned by Matthias it was maybe a good style of course for a DrongO !

C • underdog 2

Friday May 3, 2013 #

Note
weight:75.8kg (rest day)

Thursday May 2, 2013 #

Running 35:20 [1] 4.5 mi (7:51 / mi)
weight:76.2kg shoes: Asics Gel DS 17 White 4

Lunchtime run.

Wednesday May 1, 2013 #

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
weight:76.2kg shoes: Asics Gel DS 17 White 5

Insufficient warm-up feeling lacklustre - a day off does not always lead to fresh the next day it seems.

Running race 17:39 [5] 5.0 km (3:32 / km)
shoes: Asics Gel DS 17 White 5

Silverknowes Scottish 5k road champs. 78th. +20.9%. Second (running) life PB, 46" faster than last year, and 18 seconds off lifetime PB so ought to be happy but still feel a wee bit disappointed - felt tired and a bit flat - I've gone off the boil a bit the last 4-5 weeks (or rather, I've been doing different stuff and racing and am tired as a result, and have put on at least 1kg) and would prob have been a little faster then, but beating PBs is now an achievable goal when I switch back to aerobic volume/intervals focus.

Nice evening for it - sunny but (inevitably) fairly windy. Lots of people got PBs. Good race this.

Garmin measuring a bit wrong: 3'30, 3'29, 3'29, 3'32, 3'24 + 13" - decent job of level running speed though (4th k and last were into the wind a bit) - ran first part of last k with Michael T who I had overtaken earlier, thought I had got away but he had a final sprint which I didn't have.

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