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Training Log Archive: AlistairH

In the 7 days ending Mar 24, 2012:

activity # timemileskm+m
  Running3 2:51:56 22.61(7:36) 36.39(4:44) 110
  Orienteering1 57:56 6.69(8:40) 10.76(5:23) 16
  Rowing Machine2 40:00
  Strength and Conditioning1 10:00
  Elliptical Trainer1 10:00
  Total5 4:49:52 29.3 47.15 126

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Saturday Mar 24, 2012 #

Orienteering warm up/down 25:00 [1] 2.5 mi (10:00 / mi)
shoes: Gel Trabuco 14

Proper warm up and warm down before and after first round. Warmed up for finals but didn't cool down... knelt down when changing and pulled left shin muscle. Haven't done that before. Very sore in evening but went away overnight with ibuprofen.

Orienteering race 17:02 [5] 3.54 km (4:49 / km) +7m 4:46 / km
shoes: Gel Trabuco 14

British Sprint Champs Qualifier @ York Uni. Heats. 22/34 M21E. +23.7% to OJ. 6 seconds behind Craig. (Was 28/59 including M35 and M40 who ran same course. If had ran M40 would have been 3rd, 41" behind JamesL and 28" behind AndyM. MattM ran same course and beat me by 33").

Good run - happy with this esp. as still not right after half marathon 6 days ago. Quite clean. Ran hard. Was better where a bit technical, lost a little time on the no brain running controls near the end. Some good splits esp. on very short legs, e.g. 4= of 59 on 12, 11= on 15).

Orienteering race 15:54 [5] 3.2 km (4:58 / km) +9m 4:54 / km
shoes: Gel Trabuco 14

British Sprints B Final. 68/85. +30.7% to RichardR. 1'07 behind AndrewL, 39" behind Craig.

Not so good. Was doing quite well and was 42nd at 12 - two quite significant errors though. 20" at 13 - planned a route using a printing error (magnetic north line looked like a passage) and changed my mind and more seriously 17 - ran past control 40". Would have been a good run without those, but then... the sport is not about the whatifs...

Quali - Course H1A - Splits

Final - Course FB1 - Splits

Friday Mar 23, 2012 #

Note
(rest day)

Thursday Mar 22, 2012 #

Running 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: Asics Gel DS 17 White

Went to Trotter Training - odd kind off session but effectively did 2 x 90s hard, 1 x 4 min steady and, as my left hip flexor felt very sore, just jogged for a while and went to pub. I'm still not right from Sunday. Felt aerobically fit but hips just not happy at all. Hopefully by breaking off the session I'll have avoided injuring something in advance of the weekend. I'd forgotten that hard half marathons do really take it out of me.

Wednesday Mar 21, 2012 #

Rowing Machine 20:00 [1]

Was going to put some effort in but left hip flexor sore so kept it easy.

Tuesday Mar 20, 2012 #

Elliptical Trainer warm up/down 10:00 [1]

Running (Treadmill) 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Asics Gel DS16 Red 2

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Still stiff but not too bad after a bit of a warm-up. Fairly sore doing the rowing so just taking everything very easy.

Monday Mar 19, 2012 #

Note
(rest day)

Trashed. Went for a couple of walks.

Sunday Mar 18, 2012 #

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Asics Gel DS 17 White

Running race 1:26:56 [5] 13.11 mi (6:38 / mi) +110m 6:28 / mi
shoes: Asics Gel DS 17 White

Alloa Half Marathon. 123/1111. About 45s to cross the start line so gun time is significantly more. Happy with the time... after about 5 miles it was starting to get hard work and I wasn't sure I was going to manage 90 mins, right hip flexor got very sore. However, was able to pick up the effort again near the end and overtook quite a lot of people in the last few miles. Splits something like 43'38 first half, 43'19 second half so worked out pretty even in the end. Lovely sunny day, nice temperature. Lethal traffic management in places. Surprising amount of incline.

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