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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Running2 1:33:31 9.57(9:46) 15.4(6:04) 353
  Strength training2 1:05:00
  Cycling1 43:58 12.35(3:34) 19.87(2:13) 139
  Orienteering1 38:23 3.61(10:38) 5.81(6:36) 8512 /14c85%
  Total6 4:00:52 25.53 41.08 57812 /14c85%
  [1-5]6 3:57:17
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Thursday May 24 #

7 AM

Strength training 35:00 [1]

3DBP + core + lunges
3 PM

Note

A few drills with Newton PS Athletics Club, but no running today, per se - my knee will thank me for it, it hasn't been happy today. Still managed 17k steps in the day due to walking around airports, etc.

Wednesday May 23 #

6 PM

Running (Terrain) 53:45 intensity: (3:47 @1) + (12:39 @2) + (20:00 @3) + (17:14 @4) + (5 @5) 7.68 km (7:00 / km) +156m 6:21 / km
ahr:142 max:162 shoes: Mizuno Wave Rider 17

In Limerick on business, sun splitting the skies over here. Too nice a night to waste on the hotel gym, or a plod around the city streets, so, off I ventured to the Burren again. And what a night it was! Cracking views. "Running" would be a generous description of what I was able to muster on the ankle-snapping Karst pavement, but this was glorious, even as a trot/stagger. TRIMP 104.4

Tuesday May 22 #

3 PM

Running (Trail run) 39:46 intensity: (19 @0) + (23 @1) + (2:20 @2) + (13:11 @3) + (23:33 @4) 7.72 km (5:09 / km) +197m 4:34 / km
ahr:149 max:159 shoes: Salomon Speedtrak 2017

Had a wee gap for a run, and am away for the next two days, so - time to squeeze in a brisk trot up to the Gathering Stane. Or not so brisk, in reality - my legs were more tired after the weekend than I'd thought and this was a bit of a grind! On the positive side, my cr*p L knee continued its current 'run' of good behaviour and was OK (in a brace).
The path was as dry as I have ever seen it. Dustbowl Scotland. TRIMP 87.8.

Monday May 21 #

7 AM

Strength training 30:00 [1]

3C + physio
8 PM

Cycling (Road) 43:58 intensity: (2:56 @0) + (16:10 @1) + (23:18 @2) + (1:34 @3) 19.87 km (2:13 / km) +139m 2:08 / km
ahr:126 max:147 shoes: Genesis Croix de Fer 30 2016

Just time for a wee spin after putting the kids to bed. Not the best night to be a duffer and head out without either helmet or glasses, though - headful and eyefuls of bugs do not make for a pleasant experience. Maybe all that smashed insect protein will stimulate some hair growth.

Sunday May 20 #

12 PM

Orienteering race 38:23 intensity: (20 @0) + (4 @1) + (45 @2) + (2:16 @3) + (6:21 @4) + (28:37 @5) **** 5.81 km (6:36 / km) +85m 6:09 / km
ahr:164 max:178 spiked:12/14c shoes: VJ Integrator 2017 dobs

BOC Relays, Torphantrick; 3rd Leg on M40 team with Ross & Fraser. Bronze :-)
Relays save the weekend again. Apart from a sore R achilles and swollen L ankle, I wasn't suffering any ill effects from yesterday, so was quite up for the relays, and was even pretty relaxed, right up to the point when Andy M announced Fraser on the run-in as handing over to me in third place. Sh*te!
Off I shot, no idea how far behind 4th and 5th were, but thankfully kept the panic at bay and was pretty solid right up to #10, when I had the home straight in my sights, and promptly missed the rather vague control by two minutes. As I ran back into the control I was dreading seeing a couple of fast M40s steaming into the depression from the correct direction but all was quiet, so I bagged it and sped off, listening hard for feet behind me.
The legs were tiring in the last loop but when I crawled up the finish straight, I was mightily relieved to hear myself announced as bringing home the Bronze medal. Pheeewww! TRIMP 122.4.

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