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Training Log Archive: AlistairH

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running18 24:18:36 173.37(8:25) 279.02(5:14) 907
  Rowing Machine2 45:00
  Total20 25:03:36 173.37 279.02 907
averages - weight:77.5kg

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Saturday Jan 31, 2015 #

Event: ESOC 50th Anniversary Weekend - Sprint-O incorporating bto SOUL 1 / SoSOL 6
 

Running 2:42:49 intensity: (2:22:49 @1) + (20:00 @4) 30.5 km (5:20 / km) +135m 5:13 / km
weight:77.5kg shoes: ASICS GT1000/5

Ran out to ESOC Sprint-O at Heriot Watt, did prologue then ran home. Fairly tired, knee a bit sore from yesterday's rowing, achilles tendons sore-ish too. Pretty happy with the race considering general level of tiredness, got quite confused at 15 but luckily was running the right way at the time and figured it out just in time to avoid going badly wrong.

Friday Jan 30, 2015 #

Rowing Machine 15:00 [1]
weight:77kg

Note
weight:76.3kg (rest day)

Thursday Jan 29, 2015 #

Running 1:35:00 [3] 16.2 km (5:52 / km) +135m 5:38 / km
weight:77kg shoes: ASICS GT1000/5

TT was hill reps (4 x 30', 60', 90') which I did fairly easily, then some laps of Meadows to make up some miles.

Wednesday Jan 28, 2015 #

Running 1:10:00 [1] 14.0 km (5:00 / km)
weight:77kg shoes: Asics Gel DS 19 Red

Feeling better today, reasonably comfortable on the treadmill. Back to racer trainers, Achilles priority over knee.

Tuesday Jan 27, 2015 #

Running 1:32:33 [1] 17.1 km (5:25 / km) +130m 5:13 / km
weight:78.3kg shoes: ASICS GT1000/5

Easy evening run, starting to put in the longer midweek run recommended for Comrades. Really quite tired by the end and close to but didn't reach the point of slowing right down which I'm trying not to get to. Met TerryJ on the Meadows and ran the last part with him. New shoes. Achilles sore again.

Monday Jan 26, 2015 #

Running 1:03:29 [1] 12.27 km (5:10 / km) +24m 5:07 / km
weight:78.3kg shoes: Asics GT1000-4

Easy round the Meadows. Achilles a bit sore. Nice to be off the treadmill though.

Sunday Jan 25, 2015 #

Running 40:00 [1] 7.4 km (5:24 / km) +60m 5:12 / km
weight:77.3kg shoes: Asics GT1000-4

Easy run to complete easier week.

Saturday Jan 24, 2015 #

Running 3:00:00 [1] 33.7 km (5:20 / km) +140m 5:14 / km
weight:77.3kg shoes: Asics GT1000-4

Another long run out the canal and back. I'll try to get back into doing some climb in my next easy week. Tired and only 6 days from last long run so just took it easy and happy I returned at the same speed I ran out.

Left quad sore early on, but settled.

Friday Jan 23, 2015 #

Note
(rest day)

Thursday Jan 22, 2015 #

Running 1:10:00 [1] 14.1 km (4:58 / km)
shoes: Asics GT1000-4

TT. 6 x 800-ish intervals plus warm down for the miles. Tired but sort of got act together. I'm definitely slow at the moment. Left quad and hamstring sore during warm down extra ks.

Wednesday Jan 21, 2015 #

Running (Treadmill ) 1:00:00 [1] 12.0 km (5:00 / km)
shoes: Asics GT1000-4

Getting very bored of the treadmill. Knee definitely on the mend though.

Tuesday Jan 20, 2015 #

Running (Treadmill) 1:15:00 [1] 14.15 km (5:18 / km)
shoes: Asics Gel DS 19 Red

Sore from new exercise, kept it easy

Monday Jan 19, 2015 #

Note
(rest day)

Space, round 4. Knee gradually better and getting onto what I was hoping to get from Space and which I haven't previously managed to get from physios which is some advice on strength training in order to run better rather than just to get over the immediate injury. Hamstrings weak relative to quads - that would be due to me having had hamstrings that were stronger than my quads about, uh, 20 years ago and so only ever training my quads, never my hamstrings.

Main new exercise is a sort of lunge with front foot on a step, but despite the word lunge it is apparently about dipping (rather than driving forwards) and using glutes to lift up again. Struggled a lot with this, particularly on my left leg and I can see I'm not using my glutes much in driving up hills. This is all very good stuff so I'm not stressing about the brief interludes of hippier medicine (taping some felt to my lower back last time, acupuncture this time).

Sunday Jan 18, 2015 #

Running long 3:04:15 [1] 35.4 km (5:12 / km) +146m 5:06 / km
ahr:128

Long run along the canal to Linlithgow station and train back. Tired from the get go due to accumulated miles but not too bad and ran fairly well for about 2 hours, slowed a little while keeping up same HR then lost my pace after about 20 miles. First time I've done a 60 mile week so unsurprising I was tired at the end. Easier week now.

Saturday Jan 17, 2015 #

Running 50:00 [1] 9.4 km (5:19 / km) +90m 5:05 / km
ahr:120

Tired legs and didn't feel very good - possibly in part due to running at 2.30 having not eaten proper lunch. Contemplated cutting it short under the no plodding rule but then started to feel better and running OK at the end.

Friday Jan 16, 2015 #

Note
(rest day)

Thursday Jan 15, 2015 #

Running 1:21:00 [3] 16.8 km (4:49 / km) +47m 4:45 / km
weight:77kg shoes: Asics GT1000-4

Started TT hill reps then decided that wasn't at all a good idea given that my knee is actually feeling better this week and that might make it worse again so bailed and did a progression run round the Meadows. Didn't quite get to 4 min/k though which isn't reassuring but was tired.

Wednesday Jan 14, 2015 #

Running 1:00:00 [1] 11.2 km (5:21 / km)
shoes: Asics GT1000-4

Easier treadmill. Knee coping.

Tuesday Jan 13, 2015 #

Running (Treadmill) 1:00:00 [1] 12.0 km (5:00 / km)
weight:78.3kg shoes: Asics GT1000-4

Harder work - HR 128 > 138

Monday Jan 12, 2015 #

Running (Treadmill) 1:00:00 [1] 12.0 km (5:00 / km)
weight:78.3kg

Felt pretty good, HR started below 120 and drifted up to 125.

Sunday Jan 11, 2015 #

Rowing Machine 30:00 [1]

Reboot

Saturday Jan 10, 2015 #

Note
(rest day)

Friday Jan 9, 2015 #

Note
(rest day)

More walking, Horton plains.

Thursday Jan 8, 2015 #

Note
(rest day)

Hill walk up Adam's Peak for the sunrise. Same day as Sri Lanka election so no locals, just large numbers of backpackers. Fairly easy pace up but came down the 5700 steps pretty quickly so felt like a useful workout.

Wednesday Jan 7, 2015 #

Note
(rest day)

Tuesday Jan 6, 2015 #

Running 27:30 [3] 5.4 km (5:06 / km)
shoes: Asics GT1000-4

Round Kandy lake, initially in a downpour meaning the pavement was clear for running then it filled up again with pedestrians.

Monday Jan 5, 2015 #

Note
(rest day)

Sunday Jan 4, 2015 #

Running 27:00 [1] 5.4 km (5:00 / km)
shoes: Asics GT1000-4

Easy run on driveway of hotel @ Kandalama, just keeping the thread going. Ran past an elephant.

Saturday Jan 3, 2015 #

Note
(rest day)

Left knee swollen up - infection from dodgy swimming pool or irritation from ripping tape off before getting in swimming pool?

Friday Jan 2, 2015 #

Note
(rest day)

Thursday Jan 1, 2015 #

Note
(rest day)

In Sri Lanka. Planned rest break/get over knee.

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