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Training Log Archive: AlistairH

In the 31 days ending Oct 31, 2013:

activity

time

miles

Running

19:03:09

144.66

(7:54)

232.8

(4:55)

125

Rowing Machine

1:14:12

Strength and Conditioning

5:00

Total

20:22:21

144.66

232.8

125

averages - weight:74.8kg

1:29

0:00

» now

Thursday Oct 31, 2013 #

Running intervals 1:05:00 11.8 km (5:31 / km)
weight:74.2kg shoes: Asics Gel DS 18

Trotter training. Well, finding trotter training (I was a bit late and I asked someone where HBT had gone and he sent me towards CofE), then joining in for about 7 x 1 min hill reps up Castro Climb in the dark (for Halloween) with jog down recovery (headlamps on), the last rep carrying a sparkler...

Wednesday Oct 30, 2013 #

Running 28:00 [1] 3.5 mi (8:00 / mi)
weight:74.2kg (sick) shoes: Asics Gel DS 18

Evening run.

Rowing Machine 10:00 [2]

Strength and Conditioning 5:00 [3]

Tuesday Oct 29, 2013 #

Running intervals 53:00 10.2 km (5:12 / km)
(sick) shoes: Asics Gel DS White 7

Still a bit ill - mostly in my chest though and not feeling too bad. Warm up then 8 x Comely Bank Ave. reps (cobbled road to cobbled road) ave. 56.0. Was tired from yesterday and surprised I felt OK once I got going.

Monday Oct 28, 2013 #

Running 30:00 [3] 7.0 km (4:17 / km)
(sick) shoes: Gel Trabuco 14

Still ill, but slightly more useful run, including 2k or so hard effort up the steep road from Vik to Reynisfjara.

Sunday Oct 27, 2013 #

Running 15:00 [2] 2.0 mi (7:30 / mi)
(sick) shoes: Gel Trabuco 14

Still ill. Ran for a bit in the middle of a walk along the west edge of Jökulsárlón to keep fitness up. Didn't feel too bad considering.

Saturday Oct 26, 2013 #

Note
(sick) (rest day)

Still on holiday. Still ill.

Friday Oct 25, 2013 #

Note
(sick) (rest day)

On holiday in Iceland and ill.

Thursday Oct 24, 2013 #

Running 28:00 [1] 3.5 mi (8:00 / mi)
weight:74.1kg shoes: Asics Gel DS 17 White 6

Easy lunchtime run. Tired.

Wednesday Oct 23, 2013 #

Running intervals 42:00 8.1 km (5:11 / km)
weight:74.1kg shoes: Asics Gel DS White 7

Hill Reps up Comely Bank Avenue. Reasonable warm up then 8 x about 55ish seconds between roads (used phone not watch so didn't time individual reps), jog down recovery. Felt very good. Might have a cold coming on, so good to get a session in first...

Tuesday Oct 22, 2013 #

Running 35:26 [1] 6.8 km (5:13 / km)
weight:74.1kg shoes: Asics Gel DS 18

Evening run, tired but fairly relaxed.

Monday Oct 21, 2013 #

Running tempo 50:00 11.6 km (4:19 / km)
weight:74.9kg shoes: Asics Gel DS 18

HBT Mid-Pack Monday. 5 x 5 mins with 1 min jog recovery. In the rain. I'm never so sure that this kind of session does much but felt good afterwards and fitted in well with this week's schedule.

Sunday Oct 20, 2013 #

Running 1:26:29 [1] 15.25 km (5:40 / km) +125m 5:27 / km
weight:74.3kg shoes: Asics Gel DS 18

90 mins (almost) on feet Sunday run. Tired from yesterday and not fighting it. Nice day to be out.

Saturday Oct 19, 2013 #

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
weight:74.9kg shoes: Mudroc 290

Running around before (in the pouring rain) and after.

Running race 35:10 [5] 9.0 km (3:54 / km)
shoes: Mudroc 290

East District League 1, Stirling. 86th, +26.0%. Felt good once I got going - was careful on first lap then spent rest of race overtaking. A bit irritated to get outsprinted before the line by 3 people I had passed a minute back. 6th HBT counter. Slightly less happy with this, when looking at results. Maybe I started too slow.

Friday Oct 18, 2013 #

Note
weight:74.2kg (rest day)

Thursday Oct 17, 2013 #

Running 55:00 12.2 km (4:30 / km)
weight:74.2kg

Trotter Training. 5 x 1k on some curious and different Meadows loop which Pete had devised (starting with the diagonal back bit of Martins loop, then right along a path which was mostly dark, then along mid-meadow walk then back to beginning but a lamp post further). 3'32, thent thought I could go a bit faster, 3'29, 3'29, then died completely, 2 x 3'50 with a stitch. Silly really. I've not paced myself evenly in any long reps session for months. But the first few did feel quite promising.

Wednesday Oct 16, 2013 #

Rowing Machine 24:12 [1]
weight:74.2kg

5k row. Achilles tendons sort of good (didn't feel sore starting walking) but (fairly minor) localised pain in left achilles. Think I got away with yesterday's session, but only just. Right hip and lower back also said Hi. Precautionary day off running, rowing machine instead plus stretching.

Tuesday Oct 15, 2013 #

Running intervals 1:01:30 11.8 km (5:13 / km)
weight:74.2kg shoes: Asics Gel DS White 7

Start of winter project... trying to do something about my appalling lack of strength on hills. Achilles tendons not very happy warming up which sort of contraindicates doing this and I contemplated just going to the gym and trying intervals on the stepper. That's plan B if this doesn't work out well but instead just decided to get on with it, not do too many, and see what happens: so 8 intervals up Johnston Terrace to parking meter past gap: 61, 62, 61, 62, 62, 62, 62, 61, ave. 61.6"

Monday Oct 14, 2013 #

Running 28:30 [1] 3.5 mi (8:09 / mi)
weight:74.9kg shoes: Asics Gel DS 18

Random run.

Rowing Machine 10:00 [2]

Sunday Oct 13, 2013 #

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
weight:74.9kg shoes: Mudroc 290

Halfway decent and moderately intense warm-up given forthcoming race only 4k

Running race 15:06 [5] 4.0 km (3:47 / km)
shoes: Mudroc 290

East District Relays @ Livingston. Condemned to a vets team but it started all right with JamesJ outsprinting Gash in the 'A team' so I set off next to JamBo. He started off pretty quick and I let him go, a good 50m or so by the top of the hill, then put some effort in and halved the gap over next km, finished maybe 5 seconds behind so perfectly happy with that given general tiredness. XC season is go.

Saturday Oct 12, 2013 #

Running 29:00 [1] 3.5 mi (8:17 / mi)
weight:74.9kg shoes: Asics Gel DS 18

Very tired, achilles tendons not so good last few days.

Rowing Machine 15:00 [1]

I really should get back into this.

Friday Oct 11, 2013 #

Running 28:30 [1] 3.5 mi (8:09 / mi)
weight:74.9kg shoes: Asics Gel DS 18

Tired.

Thursday Oct 10, 2013 #

Running intervals 1:05:00 13.0 km (5:00 / km)
weight:74.9kg shoes: Asics Gel DS 18

Trotter training. Paarlauf, paired with Sarah O'N, doing opposite halves of the 3 Chimneys Meadows Mile loop with jog across recovery. Did mediochrely at best.

Wednesday Oct 9, 2013 #

Running 38:00 [1] 4.6 mi (8:16 / mi)
weight:76kg shoes: Asics Gel DS 18

Another recovery run. A little longer. Not feeling stiff but generally tired.

C • Will you ever... 4

Tuesday Oct 8, 2013 #

Running 31:13 [1] 5.62 km (5:33 / km)
weight:75.5kg shoes: Asics Gel DS 18

Another recovery run.

Monday Oct 7, 2013 #

Running 28:30 [1] 3.5 mi (8:09 / mi)
weight:75.9kg shoes: Asics Gel DS 18

Recovery run.

Sunday Oct 6, 2013 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
weight:75.9kg shoes: Asics Gel DS White 7

Train was late so not a lot of spare time, but jogged from Glasgow Green.

Running race 1:23:48 [5] 21.1 km (3:58 / km)
shoes: Asics Gel DS White 7

Great Scottish Run 1/2 Marathon. 119th (16th M40-45, +38% to H. Gebrselassie ;-)

Had hoped for a bit quicker but s'pose this is OK. I had been worried the start would be stressful, but actually people weren't packed in and it was possible to get to the right place, which I figured was about 10 meters back, could see the back of Haile's head. So I got a decent start and only had to duck round about 2 or 3 people starting at 8+ minute miling or whatever.

However, hoped for speed wasn't there... I had hoped for 81-82 and had set off aiming for 19'30 per 5k with a view to speeding up if I felt good. That was feeling quite hard and I did 19'45 for the first 5k, 19'57 for the second 5k, then was feeling a bit more settled and tried to get my head down a bit, 19'22, but then struggled and something like 20'20 before finishing at 3'48 min/k.

This was prob. to be expected - and I had figured that starting speed taking into account that I've been 8-10 seconds per interval off my times from April and July at Martin's intervals - other than that session I've only been doing longer slower miles recently - which need done - and I know that I do better at 1/2ms when my long runs are shorter and faster - I've got zero recent practice running at this speed.

C • Well done 2

Saturday Oct 5, 2013 #

Note
weight:75.9kg (rest day)

Friday Oct 4, 2013 #

Running 27:33 [1] 3.5 mi (7:52 / mi)
weight:75kg shoes: Asics Gel DS 17 White 6

Easy lunchtime run.

Rowing Machine 5:00 [1]

Thursday Oct 3, 2013 #

Running 48:47 [3] 8.71 km (5:36 / km)
weight:75.1kg shoes: Asics Gel DS 18

TT. Hill reps on Johnston Terrace. 3x60', 60', 90'. Well it was 4 times but I ran in the slower group, bailed after 3 and didn't run very hard due to weekend race. In the heavy rain.

Wednesday Oct 2, 2013 #

Running 28:37 [1] 5.37 km (5:20 / km)
weight:74.2kg shoes: Asics Gel DS 18

Easy evening run.

Rowing Machine 10:00 [1]

Need to get back into the habit of this - but my back and right calf complained a little so kept it short.

Tuesday Oct 1, 2013 #

Running warm up/down 40:00 [1] 8.2 km (4:53 / km)
weight:74.2kg shoes: Asics Gel DS White 7

Running intervals 25:00 [5] 6.0 km (4:10 / km)
shoes: Asics Gel DS White 7

Hmmm. Martins' intervals - felt good warming up and was hoping for a decent session and a good idea of how I was doing to pace myself racing at the weekend. However, 4'30, 4'27, 4'35 and then lost it fairly completely, doing a 3'55 1k then jogging in on the last one. Not anaerobic debt, and I felt fine warming down later, just a lack of strength. Possibly not to be unexpected - I think this is about the most rolling miles I've ever had on the clock, and I've also been dieting, with some success, so maybe that would explain a lack of energy? Not a confidence booster, but I'll rest up now and see how I go.

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