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Training Log Archive: AlistairH

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running26 20:07:19 150.46(8:01) 242.14(4:59) 2724
  Rowing Machine1 15:00
  Total26 20:22:19 150.46 242.14 2724
averages - weight:80.2kg

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Saturday Dec 31, 2016 #

Note
(rest day)

Legs fairly sore.

Friday Dec 30, 2016 #

Running 50:46 [1] 9.3 km (5:28 / km) +97m 5:11 / km
weight:81.1kg shoes: GT 1000 Yellow/Black 2

More easy running - tired today.

Thursday Dec 29, 2016 #

Running 53:50 [1] 10.5 km (5:08 / km) +211m 4:40 / km
shoes: GT 1000 Yellow/Black 2

Easy lap of the seat in the dark. Feeling good again.

Wednesday Dec 28, 2016 #

Running 36:07 [3] 7.2 km (5:01 / km) +52m 4:50 / km
shoes: GT 1000 Yellow/Black 2

Evening tarmac km. Felt pretty good. Knees fine but achilles getting sorer of late, too much tarmac I think.

Tuesday Dec 27, 2016 #

Running 1:01:06 [1] 11.2 km (5:27 / km) +160m 5:06 / km
shoes: GT 1000 Yellow/Black 2

Another medium length run feeling OK (if not fast). Out cycle path, back over Corstorphine Hill.

Monday Dec 26, 2016 #

Running 56:15 [1] 10.5 km (5:21 / km) +151m 5:00 / km
shoes: GT 1000 Yellow/Black 2

Tarmac km in the evening. Felt pretty good.

Sunday Dec 25, 2016 #

Running 42:40 [3] 7.5 km (5:41 / km) +141m 5:12 / km
shoes: GT 1000 Yellow/Black 2

Xmas Day jog up Corstorphine Hill. Fairly tired.

Saturday Dec 24, 2016 #

Note
(rest day)

Tired after walking around all day so bailed to avoid pointless tired running.

Friday Dec 23, 2016 #

Note
(rest day)

Thursday Dec 22, 2016 #

Running intervals 1:23:00 intensity: (1:03:00 @1) + (20:00 @3) 15.0 km (5:32 / km) +200m 5:11 / km
weight:80.5kg shoes: GT 1000 Yellow/Black 2

Almost bailed on TT, as quite tired and trying not to overdo things for once. Went anyway, a paltry 7 people did golf course reps on Craiglockhart GC, in the dark. Actually pretty good fun, nice night for it as squally showers had just stopped. Wasn't really running properly, just getting round. Not sure I'll manage 40 mile goal this week. Trying to remind myself not to have time limits on goals. Current goal is to be comfortable doing 40 miles a week, then I'll add a proper long interval session, then I'll add some strength and at some point I'll lose 5kg. But as long as I get there it shouldn't matter how long it takes me to get there. I haven't stupidly entered another race requiring me to run x miles on dd-mm-yyyy.

Wednesday Dec 21, 2016 #

Running 36:03 [1] 7.0 km (5:09 / km) +70m 4:54 / km
weight:80.5kg shoes: GT 1000 Yellow/Black 2

A bit too tired. Scrapped planned further 2k.

Tuesday Dec 20, 2016 #

Running 1:01:04 [3] 11.4 km (5:21 / km) +146m 5:02 / km
weight:81kg shoes: GT 1000 Yellow/Black 2

Felt pretty good in the morning (morning after HBT MPC curry), but mojo had gone by the time I set off running in the gentle rain on a windy night. Had been contemplating 2 laps of the seat but just got round and headed home. Knee uncomfortable again yesterday and today after being pretty good for a while. Care needed.

Monday Dec 19, 2016 #

Running 43:42 [1] 8.74 km (5:00 / km) +93m 4:45 / km
weight:80.3kg shoes: GT 1000 Yellow/Black 2

Incrementing length of lunchtime run. Felt OK.

Left glute sore first thing but fine while running - will skip exercises for a few days.

Sunday Dec 18, 2016 #

Running 29:58 [1] 6.1 km (4:55 / km) +60m 4:41 / km
shoes: GT2000 (Blue)

Easy run. Legs sore setting off - was hoping to feel fresher at end of easy week - but running fine once fully warmed up.

Saturday Dec 17, 2016 #

Running 29:45 [1] 5.6 km (5:19 / km) +46m 5:06 / km
weight:80.3kg shoes: GT2000 (Blue)

Easy run. Pretty tired at start but loosening up a bit by end.

Friday Dec 16, 2016 #

Note
(rest day)

Thursday Dec 15, 2016 #

Running 1:35 [1] 16.7 km (6 / km) +250m 5 / km
weight:79.6kg shoes: GT 1000 Yellow/Black 2

HBT Wassail. Great fun as always. Was pretty tired after yesterday's session and just tootled along between drinking venues. Bailed after venue 4 - which was still after midnight - need to be alive tomorrow... Whether or not I'll be able to speak without being hoarse is another matter.

Wednesday Dec 14, 2016 #

Running intervals 49:10 intensity: (37:10 @1) + (12:00 @4) 9.1 km (5:24 / km) +152m 4:59 / km
weight:80.3kg shoes: GT 1000 Yellow/Black 2

Some sprints. Felt fairly good jogging to begin with but pretty poor once I tried running fast. 5 x CBA between steps in 57.5 rather than recent 53.5. A few more sprints but all a bit useless.

Tuesday Dec 13, 2016 #

Running 38:10 [3] 5.4 km (7:04 / km) +65m 6:40 / km
weight:80.3kg shoes: GT 1000 Yellow/Black 2

More easy running.

Monday Dec 12, 2016 #

Running 28:00 [1] 5.4 km (5:11 / km) +60m 4:55 / km
weight:80.3kg shoes: GT 1000 Yellow/Black 2

Totally easy weeking it.

Sunday Dec 11, 2016 #

Running long 1:33:00 [1] 18.0 km (5:10 / km) +50m 5:06 / km
weight:80kg shoes: GT 1000 Yellow/Black 2

Got dropped off in Musselburgh and ran home via NE cycle path. Added a bit at the end to make 60km for the week. Started off feeling tired... had hoped not to... slowish but managed to speed up a little for last couple of km so not knocked out. That's 55/56/60km weeks, easy next, then 65km.

Saturday Dec 10, 2016 #

Note
weight:80kg (rest day)

Nil by leg.

Friday Dec 9, 2016 #

Running 31:25 [1] 5.3 km (5:56 / km) +65m 5:35 / km
weight:80kg shoes: GT 1000 Yellow/Black 2

Very tired/plodding. Compulsory day off tomorrow!

Thursday Dec 8, 2016 #

Running intervals 1:20:00 intensity: (50:00 @1) + (30:00 @5) 15.0 km (5:20 / km) +200m 5:00 / km
weight:79.8kg shoes: GT 1000 Yellow/Black 2

TT was the 12 alleyways of Xmas. The alleyways were full of steps. Reps up three different sets of steps (alternating) from just above Waverley to the Royal Mile. Found it hard and was fairly near the back, overtaken by Sarah on most of the steps, and overtaking back on the descent. Great training. I am pretty poor at very steep slopes, although I know that already. Tom ran past me on his 13th rep when I was on my 10th. That wouldn't happen on the flat.

Wednesday Dec 7, 2016 #

Running 37:06 [1] 7.2 km (5:09 / km) +50m 4:59 / km
weight:79.9kg shoes: GT 1000 Yellow/Black 2

Evening tarmac.

Tuesday Dec 6, 2016 #

Running 41:30 [1] 8.0 km (5:11 / km) +40m 5:04 / km
weight:80.1kg shoes: GT 1000 Yellow/Black 2

Easy evening run.

Monday Dec 5, 2016 #

Running 37:56 [1] 7.3 km (5:12 / km) +60m 4:59 / km
weight:80.6kg shoes: GT 1000 Yellow/Black 2

Still a bit too tired, not quite up to speed. Am trying to surface, and feel fine, between stress sessions and not there yet.

Rowing Machine 15:00 [1]

Haven't done this for a while and have lost a bit. Worth keeping up.

Sunday Dec 4, 2016 #

Running 33:35 [1] 5.9 km (5:42 / km) +50m 5:28 / km
weight:79.2kg shoes: GT 1000 Yellow/Black 2

Tired evening run (after 5 mile walk earlier in the day). Sort of warming up near the end but basically pretty tired.

Saturday Dec 3, 2016 #

Running 1:06:56 [1] 13.2 km (5:04 / km) +90m 4:54 / km
weight:80.1kg shoes: GT 1000 Yellow/Black 2

Plan A for the week was for this to be a 10 miler, but was still tired from Thursday and decided to not overdo things. There is always next week. Actually felt pretty good once I got going and was running quite comfortably.

Friday Dec 2, 2016 #

Running 28:54 [1] 5.4 km (5:21 / km) +65m 5:03 / km
weight:80.1kg shoes: GT 1000 Yellow/Black 2

Fairly tired lunchtime jog/recovery run.

Thursday Dec 1, 2016 #

Running 55:46 intensity: (35:46 @1) + (20:00 @5) 10.2 km (5:28 / km) +100m 5:13 / km
weight:79.9kg shoes: GT 1000 Yellow/Black 2

TT was 20 mins rolling hill reps up short slope on Drummond St, from the Pleasance and down and up some steps. Felt like I was running well up the slope and steps - feeling benefit from recent glutes focus. Just behind Rhyno. The leader (Tom) lapped me just before the end of the 7th rep with Gav going past on the 10th. Good session.

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