Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Running5 3:19:30 22.3(8:57) 35.89(5:34) 457
  Rowing Machine3 57:30
  Elliptical Trainer3 30:00
  Strength and Conditioning3 20:00
  Total5 5:07:00 22.3 35.89 457

«»
1:12
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running 15:00 [1] 1.2 mi (12:30 / mi)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Very, very stiff after yesterday's race - nothing like a flat out downhill on a hard path to trash the quads... this session was just an attempt to loosen up a bit.

Strength and Conditioning 5:00 [1]

Saturday Nov 12, 2011 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Orocs

Running race (Hill) 42:30 [5] 4.4 mi (9:40 / mi) +457m 7:18 / mi
shoes: Orocs

Tinto Hill Race. 75/266 +37.8%. 5.5 mins faster than last year so happy with that. Set off conservatively then overtook for most of the race. Caught AndrewD just before the summit whereupon he zoomed away on the descent. Some good descenders went past me but was quite happy to have no net change in place on the descent. Compared to last year where 1/6 of the field went past me on the descent that's a lot of progress. It shows the eccentric quad exercises are doing their job (currently 2 set of 6 @ 45kg per leg versus 3 sets of 6 @ 25kg when I started this last year).

Friday Nov 11, 2011 #

Note
(rest day)

Achilles tendons fairly sore in the evening.

Thursday Nov 10, 2011 #

Running intervals 1:12:00 intensity: (37:00 @1) + (35:00 @5) 9.3 mi (7:45 / mi)
shoes: Asics Gel DS 16 Red

HBT session - extra warm up as it took me quite a while to find them, having arrived late... 1/2/3/4/5/4/3/2/1 mins with about 80-90s recovery. Took a few to get into the swing of things then running really hard. Good session. I'll be trashed for Saturday but what the heck.

Wednesday Nov 9, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running (Treadmill) 30:00 [1] 5.1 km (5:53 / km)
shoes: Asics Gel DS 16 Red

Rowing Machine 17:30 [2]

Strength and Conditioning 5:00 [3]

Tuesday Nov 8, 2011 #

Note
(rest day)

Monday Nov 7, 2011 #

Elliptical Trainer 10:00 [1]
shoes: Asics Gel DS 16 Red

Running (Treadmill) 30:00 [1] 5.2 km (5:46 / km)
shoes: Asics Gel DS 16 Red

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

I'm getting the hang of this running on a treadmill without dying of boredom lark. You just need good enough music.

« Earlier | Later »