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Training Log Archive: AlistairH

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Running23 20:42:39 142.41(8:44) 229.19(5:25) 2892
  Cycling1 1:10:00 9.94(7:02) 16.0(4:23)
  Rowing Machine2 49:30
  Strength and Conditioning3 20:00
  Total26 23:02:09 152.35 245.19 2892
averages - weight:74.8kg

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Sunday Aug 31, 2014 #

Running 38:48 [1] 6.7 km (5:47 / km) +110m 5:21 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Saturday Aug 30, 2014 #

Running long 1:37:00 [2] 20.14 km (4:49 / km)
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Trying gradually to segue to training that used to actually work for me, stuck to 20k for long run, but picking up the pace. 5k splits: 26'10, 24'36, 23'13, 22'08, last km in 4'00. Not bad despite being fairly tired before I started. Feel much more positive about that than grinding out 30k slowly.

Friday Aug 29, 2014 #

Running 33:00 [1] 6.4 km (5:09 / km) +78m 4:52 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Easy lunchtime run. Tired, but more normally perhaps. Achilles tendons feeling good, which they haven't for a while.

Thursday Aug 28, 2014 #

Running intervals 1:20:00 intensity: (55:00 @1) + (25:00 @5) 13.45 km (5:57 / km) +260m 5:25 / km
max:157 weight:75kg shoes: Asics GT1000-2 White/Yellow No

TT. Was feeling quite good and could probably have run OK on flat reps tonight, session was 10 x 90" hill reps on Castro Climb though which was probably good for me but meant I was at the back of the MPC.

Wednesday Aug 27, 2014 #

Running 27:30 [1] 5.4 km (5:06 / km) +75m 4:46 / km
weight:74.5kg shoes: Asics GT1000-2 White/Yellow No

More easy jogging. A bit faster.

Tuesday Aug 26, 2014 #

Running 29:00 [1] 5.4 km (5:22 / km) +80m 5:00 / km
weight:74.9kg shoes: Asics GT1000-2 White/Yellow No

Easy run.

Monday Aug 25, 2014 #

Note
weight:74.9kg (rest day)

Sunday Aug 24, 2014 #

Running race 1:55:44 [5] 17.7 km (6:32 / km) +685m 5:29 / km
weight:75.3kg shoes: Mudroc 290

Baddinsgill Round hill race. Enjoyed myself and happy enough with my time. As always not so good on the actual hills as on the paths in between the climbs but not too bad all told and all quite positive. Nice course.

Saturday Aug 23, 2014 #

Running 37:00 [1] 6.7 km (5:31 / km) +80m 5:13 / km
weight:76kg shoes: Asics GT1000-2 White/Yellow No

Easy run. Left knee hurt for first time in a while - better keep the exercises up.

Friday Aug 22, 2014 #

Note
weight:75kg (rest day)

Thursday Aug 21, 2014 #

Running 1:08:00 [3] 13.5 km (5:02 / km)
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Trotter training was 4'/3'/2'/1'/2'/3'/4'/3'/2'/1 pyramid around the Meadows, just after rain. Was quite tired and useless early on, HR getting up to 150-155, then got angry and did the last 3' and 2' at banter speed, finishing with Longshorts on the 3'.

Wednesday Aug 20, 2014 #

Running 28:30 [1] 5.4 km (5:17 / km) +80m 4:55 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Easy run. Trying to freshen up. Left calf very sore - middle of the calf. Not the lower calf which was a factor for achilles. It loosened up but has been sore during the night and walking around for the last few days. Cycling at the weekend might be factor?

Tuesday Aug 19, 2014 #

Running 32:30 [1] 6.5 km (5:00 / km)
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Easy run. Started very tired, better once warmed up.

Monday Aug 18, 2014 #

Running 28:00 [1] 5.4 km (5:11 / km) +80m 4:50 / km
weight:75kg shoes: Asics GT1000-2 White/Yellow No

Tired lunchtime run.

Strength and Conditioning 5:00 [3]

Sunday Aug 17, 2014 #

Cycling 1:10:00 [1] 16.0 km (4:23 / km)
weight:75.5kg

Pootling around on bike, home via new surrealist lane jumping bike route down George St.

Saturday Aug 16, 2014 #

Running 1:11:00 [1] 11.4 km (6:14 / km) +167m 5:48 / km
ahr:109

Meant to be a long run but it was quickly clear I was too tired (again) so kept it short. It would probably have been better to bail and try again tomorrow.

Thursday Aug 14, 2014 #

Running hills 40:00 intensity: (25:00 @1) + (15:00 @5) 7.0 km (5:43 / km) +135m 5:13 / km
shoes: Asics GT1000-2 White/Yellow No

Hill Reps up CBA in rushed lunchtime session.52.3,51.6,51.4, 52.4, 51.1,53.7 ave.: 52.1.

Wednesday Aug 13, 2014 #

Running 26:30 [1] 5.4 km (4:54 / km) +75m 4:35 / km
weight:74.9kg

Felt fairly good considering during lunchtime run. Weight gone up a bit.

Tuesday Aug 12, 2014 #

Running 55:00 intensity: (35:00 @1) + (20:00 @5) 11.0 km (5:00 / km)
max:165 weight:74.9kg shoes: Asics Gel DS 19 Red

Martins' Intervals. 3'39, 3'36, 3'41, 3'38 then long 4'42 (=3'45/k). Still continuing with irrational belief that current training will lead to me suddenly lopping 10"/k off this sometime soon. It had bloody better or I'm condemned to spend the rest of my days aiming for a 2'5x marathon. Far from fresh but not as tired as I have been.

HR 160/89, 164/90, 165/94, 162/95, 161

Monday Aug 11, 2014 #

Note
(rest day)

Legs aching.

Sunday Aug 10, 2014 #

Running 32:30 [1] 6.5 km (5:00 / km) +40m 4:51 / km
weight:73.9kg shoes: Asics Gel DS 19 Red

Easy recovery run.

Saturday Aug 9, 2014 #

Running intervals 1:11:00 [3] 13.0 km (5:28 / km) +165m 5:08 / km
max:161 weight:74.3kg shoes: Asics Gel DS 19 Red

4 x hill sprints (CBA) 52.5", 50.3", 50.1", 50.0" - previous PB was 53.6" average last November.

Then 4 x flat sprints 50-95 seconds around Inverleith. Then jogged home - don't want to overdo things/get injured.

Good session - gym based strength over last 4-5 weeks must have done something, that's a big improvement in the hill sprints.

Friday Aug 8, 2014 #

Running 28:30 [1] 5.4 km (5:17 / km) +75m 4:56 / km
weight:74.3kg shoes: Asics Gel DS 19 Red

Easy recovery run.

Thursday Aug 7, 2014 #

Running 1:24:50 intensity: (54:50 @1) + (30:00 @5) 15.4 km (5:31 / km) +210m 5:09 / km
ahr:130 max:166 weight:74.3kg shoes: Asics GT1000-2 White/Yellow No

TT. Classical Boglauf. Sunny evening. Good session. Legs sore but not stiff, felt OK and ran well.

Wednesday Aug 6, 2014 #

Rowing Machine 24:30 [1]
weight:73.8kg

Tired and sore achilles so bailed on planned race and had a row.

Tuesday Aug 5, 2014 #

Note
weight:74kg (rest day)

Monday Aug 4, 2014 #

Running 56:00 [3] 11.0 km (5:05 / km)
max:161 weight:74.9kg shoes: Asics GT1000-2 White/Yellow No

Midpack Monday. Sunny evening, which was nice. Tired though, which was less nice, and probably shouldn't have gone. Useless on first 8' tempo then picked up 6', 4', 2', 1' sprint, running OK on the last few.

Strength and Conditioning 5:00 [3]

Sunday Aug 3, 2014 #

Running long 2:13:17 [1] 25.0 km (5:20 / km) +422m 4:55 / km
ahr:127 max:141 weight:74.9kg shoes: Asics GT1000-2 White/Yellow No

Sunday long run, taking it easy, aiming for HR 125-130. To/from AS, 3 laps and extra bit on the Meadows to make 25k. Met JJ during first lap and ran with him for a while, felt pretty good for most of the run but last few k were hard.

Saturday Aug 2, 2014 #

Rowing Machine 25:00 [1]
weight:74.9kg

5k row, easy. Stopped doing any of this during the marathon when my knee was bad. Definitely out of practice. Took it easy to avoid affecting long run tomorrow but HR didn't make it to 100 so not really an aerobic session.

Note

Achilles tendons not so good last week. Care needed.

Friday Aug 1, 2014 #

Running 29:00 [1] 5.4 km (5:22 / km) +75m 5:01 / km
weight:74.3kg shoes: Asics Gel DS 19 Red

Strength and Conditioning 10:00 [3]

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