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Training Log Archive: AlistairH

In the 31 days ending Dec 31, 2013:

activity

time

miles

Running

19:05:49

137.63

(8:20)

221.5

(5:10)

868

Orienteering

57:00

6.52

(8:44)

10.5

(5:26)

Rowing Machine

53:30

Total

20:56:19

144.16

232.0

868

averages - weight:75.6kg

1:30

0:00

» now

Tuesday Dec 31, 2013 #

Running 29:45 [1] 5.5 km (5:25 / km) +66m 5:06 / km
weight:75.9kg

Another easy lunchtime run. Not actually feeling that good.

Monday Dec 30, 2013 #

Running 27:30 [1] 5.3 km (5:11 / km) +65m 4:53 / km
weight:77kg shoes: Asics Gel DS White 7

Easy lunchtime run.

Sunday Dec 29, 2013 #

Running 45:00 [1] 5.2 mi (8:39 / mi)
weight:76.3kg shoes: Asics Gel DS White 7

Easy run up Corstorphine Hill.

Rowing Machine 10:00 [1]

Saturday Dec 28, 2013 #

Orienteering race 57:00 [5] 10.5 km (5:26 / km)
weight:76.3kg shoes: Mudroc 290

ELO Festive Frolic @ Vogrie. 15 control score + bonus control near each main control + 3 more. Not very organised at start, losing bit of wire to thread beads on at the bonus controls, Garmin not starting (or indeed having a functioning strap any more meaning I was messing around trying to put it in a pocket, it ended up under my hat). Only tactic I could think of was trying to stay in a group which didn't work as I wasn't really in one by the time I got a grip then decided to hunt in a different direction to others around me. Missed control 12 too.

Fun though - good post-Xmas wake up.

Friday Dec 27, 2013 #

Running 31:15 [1] 5.8 km (5:23 / km)
weight:76.3kg shoes: Asics Gel DS White 7

Easy jogging. Left quad sore to touch but doesn't hurt running. I'll take that.

Thursday Dec 26, 2013 #

Running 1:29:20 [3] 16.4 km (5:27 / km) +247m 5:04 / km
weight:76.3kg shoes: Asics Gel DS White 7

Run up Hare Hill from Harlaw/Balerno. Well, I thought I'd do some more hill reps but was too tired to really get any effort together. So kept going up, took in the view from Hare Hill, pulled left quad coming down, enjoyed downhill run. It's a while since I've done 90+ min runs and pleased to find it didn't feel like a particular problem.

Wednesday Dec 25, 2013 #

Running 45:00 [1] 5.0 mi (9:00 / mi)
weight:75.1kg

Corstorphine Hill pre-Xmas dinner. Exchanged Xmas greetings with the Lindsays who slowed down as they drove past.

Tuesday Dec 24, 2013 #

Running intervals 57:02 10.7 km (5:20 / km)
weight:75.1kg shoes: Asics Gel DS White 7

More hill reps on CBA.... Actually felt quite good for once. 4 x long (100"ish), 4 x short (55" ish).

Monday Dec 23, 2013 #

Running (Treadmill) 40:00 [1] 7.64 km (5:14 / km)
weight:76.3kg shoes: Asics Gel DS White 7

Some things get earlier every year. January sales have already begun. Unfortunately I've had to start the post Xmas diet already, having gained 2 kilos in under 2 months. First kilo coincided with reducing mileage, second kilo was eating in two time zones during Japan trip. 4 Xmas dinners already had not helped.

Treadmill run due to remarkably foul weather.

Sunday Dec 22, 2013 #

Running 58:00 [1] 10.8 km (5:22 / km) +140m 5:03 / km
weight:75.8kg

Saturday Dec 21, 2013 #

Running intervals 58:51 10.0 km (5:53 / km)
weight:75.8kg shoes: Asics Gel DS White 7

Hill reps up CBA. Really quite tired. Coming to the end of this hill rep block I think. It's definitely done me some good but feeling like other fitness is going off the boil. 8, Ave. 55.4.

Achilles tendons generally sore - OK, but only just - suspect these reps haven't helped a lot but at least I've been managing to do them.

Friday Dec 20, 2013 #

Running 24:00 [1] 5.0 km (4:48 / km)
weight:75.8kg shoes: Asics Gel DS White 7

Easy run, tired, achilles sore.

Rowing Machine 5:00 [3]

Thursday Dec 19, 2013 #

Running 1:30:00 [1] 10.0 mi (9:00 / mi)
weight:75.3kg shoes: Asics Gel DS White 7

HBT Wassail... miscellaneous progressively more drunken running between venues.

Wednesday Dec 18, 2013 #

Running 37:48 [3] 7.3 km (5:11 / km)
weight:75.8kg

Pleasant lunchtime run, feeling fine.

Tuesday Dec 17, 2013 #

Note
weight:75.2kg (rest day)

Didn't fight busy day at work.

Monday Dec 16, 2013 #

Running intervals 42:20 [5] 8.5 km (4:59 / km)
weight:75.9kg shoes: Asics Gel DS White 7

Hill reps @ lunchtime on CBA. 55.3" ave. Tired. Back sore.

Sunday Dec 15, 2013 #

Running 40:30 [1] 7.5 km (5:24 / km)
shoes: Asics Gel DS White 7

Tired, sore, raining etc. so didn't do reps, just jogging, tired and jetlaggy.

Saturday Dec 14, 2013 #

Running 40:00 [1] 7.5 km (5:20 / km)
shoes: Asics Gel DS White 7

Tired run.

Rowing Machine 15:00 [3]

Friday Dec 13, 2013 #

Rowing Machine 23:30 [1]

Thursday Dec 12, 2013 #

Running 1:02:00 [3] 10.3 km (6:01 / km)
shoes: Asics Gel DS 18

Running tourism round Osaka at dusk - through the tower blocks, along the river, round the castle and back a slightly different route. Cool. Some local runners training near the castle. Fun moment on the way back crossing a four way junction under a motorway - diagonal crossings were also provided and I thought I would nip across ahead of the pedestrians when the lights went green but then got caught up in a whole bunch of bikes appearing from 4 directions.

Wednesday Dec 11, 2013 #

Running 35:00 [5] 9.0 km (3:53 / km)
shoes: Asics Gel DS 18

Back to the Imperial Palace for a warm up and then a fast lap (just under 5k). Ave. 3'58ks. Hmm. Tired though. Still, have enjoyed running here. My achilles tendons are not at all happy about running hard on tarmac without icing for several days.

Tuesday Dec 10, 2013 #

Running 31:36 [1] 7.2 km (4:23 / km)
shoes: Asics Gel DS 18

Round the palace again - quite tired but trying to move quickly. 4'25-4'40 ks.

Monday Dec 9, 2013 #

Running 28:46 [2] 7.2 km (4:00 / km)
shoes: Asics Gel DS 18

So, apparently thousands of people run round the perimeter of the Imperial Palace in Tokyo on a daily basis. 5k unbroken pavement loop. Given how stop start it was trying to get to the palace, pausing at junctions I can see why it is popular. You have to run anticlockwise. Good fun - certainly saw lots of other runners - and ended up running fairly hard. 3'55-4'30ks.

Sunday Dec 8, 2013 #

Running 21:29 [3] 5.1 km (4:13 / km)
shoes: Asics Gel DS 18

Short of time, but another run round Shinjuku park - tarmac pavement really, not the best, quite a few other runners around.

Saturday Dec 7, 2013 #

Running 30:40 [1] 7.9 km (3:53 / km)
shoes: Asics Gel DS 18

Round Shinjuku central park trying to stay awake with jet lag - put some effort in.

Friday Dec 6, 2013 #

Note
weight:74.1kg (rest day)

Travelling

Thursday Dec 5, 2013 #

Running intervals 45:00 [5] 8.5 km (5:18 / km)
weight:74.1kg shoes: Asics Gel DS 18

Hill sprints fitted into a busy day - only did 6 though.

Wednesday Dec 4, 2013 #

Running 36:56 [1] 7.5 km (4:55 / km)
weight:74.1kg shoes: Asics Gel DS 18

Easy lunchtime run, feeling fine.

Tuesday Dec 3, 2013 #

Running 40:00 5.5 mi (7:16 / mi)
weight:74.6kg shoes: Asics Gel DS 18

Distance guessed. 6 hill reps but wasn't feeling so hot so stopped there.

Monday Dec 2, 2013 #

Note
(rest day)

Work induced rest day

Sunday Dec 1, 2013 #

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Running race 50:01 [5] 8.5 km (5:53 / km) +350m 4:53 / km

HBT vs Westies grudge match (with H&H and Ochils guests). Won by Hector in 41'00. + 22%. Good course from Hillend heading along the foot of the hills then up Capelaw / Allermuir / Caerketton on a sunny November day.

First bit was basically cross country and seemed to go quite well - once it turned into a hill race, I was overtaken by ClaireG, Mo, a Hairy and Al H all of whom ran up at a much better pace than I could muster. Some good running again on the top. Didn't descend as badly as I had feared - definitely some progress from recent hill reps.

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