Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m
	Running	11	7:05:39	53.1	(8:01)	85.46	(4:59)	1126
	Orienteering	5	4:45:41	24.18	(11:49)	38.91	(7:21)	1142	15 /	41c	36%
	Strength training	4	1:55:00
	Gym	1	25:00
	Intervals	1	22:54	2.95	(7:47)	4.74	(4:50)	168
	Total	19	14:34:14	80.23		129.11		2435	15 /	41c	36%
averages - sleep:7.5

1:41

0:00

» now

Monday Feb 28, 2011 #

6 PM

Strength training (Pilates) 35:00 [2]
(injured)

FVO session. After five sets of back exercises during the day I thought that I could risk this. Took it very carefully. R leg still sore.

7 PM

Strength training (Circuits) 20:00 [2]
(injured)

My R leg wasn't up to any running or hopping exercises, but I did the rest of the exercises in the 2 sets (40/5 and 30/5). Didn't really break much of a sweat, as a result! Lower back pretty creaky.

Sunday Feb 27, 2011 #

Orienteering 1:35:54 *** 9.54 km (10:03 / km) +396m 8:19 / km
ahr:134 max:159 (injured) shoes: Jalas Black FLX

Twin Peaks Day 2, Torver back common; brown, 8km +290m. First start. Very little sleep last night and a totally seized back were not good ingredients for a fine performance, and thus it proved. Again, no power in my legs, and today I couldn't lift my feet more than about 6 inches off the ground, so I kept tripping & falling over. After a particularly heavy fall onto my RHS en route to #8 I couldn't run (banged up outer leg and numb foot) and my shuffle turned into an only occasionally animated walk. Which later on became a simple walk, when the sole of my right shoe parted company from the upper. All in all a sorry state of affairs.

Saturday Feb 26, 2011 #

Event: Twin Peaks

Running warm up/down 9:00 [2] 1.3 km (6:55 / km) +61m 5:36 / km
shoes: Jalas Black FLX

Jog up to the start of the orienteering.

Orienteering 42:20 **** 4.72 km (8:58 / km) +209m 7:21 / km
ahr:151 max:165 shoes: Jalas Black FLX

MDOC Twin Peaks black course, Bleathwaite - 4.3km. Not normally my cup of tea - steep, very slippery scarp slope with lots of angled rock, although this time with some moorland up top too. I normally screw up on the intricate navigation, but today that wasn't a problem; I found most things reasonably easy (by my standards) and only lost a couple of minutes, maybe three. Today it was my legs that let me down, I just couldn't get them moving, no power at all - partially down to a stiff back, partially due to carrying a head cold, but whatever it was, I just had no go. Shame, because it was actually a nice enough area, barring the extreme slipperiness. Well down on the pack.

Orienteering race (Race) 7:07 1.21 km (5:53 / km) +11m 5:38 / km
ahr:131 max:145 shoes: Jalas Black FLX

Jog back down from the finish.

Wednesday Feb 23, 2011 #

Running warm up/down 9:43 1.6 km (6:04 / km) +1m 6:03 / km
ahr:131 max:147

Jog down to the Night O, late; mad panic to get ready at the last minute. Hmm, feeling pretty flat...

Orienteering race (Race) 48:06 *** 8.21 km (5:52 / km) +99m 5:32 / km
ahr:153 max:164 21c shoes: Asics Gel Cumulus 12

FVO Night O, Dunblane. Expertly planned by Louise (with her handiman controller). Two sets of butterflies, one straight from the off, confused the bejeezus out of me. Ran 1, 3, halfway to 4, 2, 3... 4 minutes binned, an inauspicious start to an inauspicious race. Neither brain nor legs switched on this evening; feeling very flat indeed. Disappointing, because had I managed to stick with the pack, Louise's clever course planning would have meant that I'd have been in the thick of it, with head torches whizzing here, there and everywhere. As it was I ran a good half of it entirely on my ownio!

Running warm up/down 8:15 1.48 km (5:34 / km) +22m 5:11 / km
ahr:138 max:146 shoes: Asics Gel Cumulus 12

Crawl/limp/stagger back home. B*ggered.
Close inspection of the state of my legs confirmed that the shorts I'd flung on without thinking hadn't been the wisest choice of leg covering... not only resulting in some lovely shin scrapes, but (due to these new shorts having a gusset apparently made out of the same material as a cheese grater) the removal of some skin that led to a VERY uncomfortable shower. Ouch ouch ouch aieeeee

C • Slightly 1

Tuesday Feb 22, 2011 #

5 PM

Running warm up/down 7:53 1.46 km (5:24 / km) +33m 4:51 / km
ahr:137 max:149 slept:6.0 shoes: Asics Gel Cumulus 12

Jog to the corner of Sherrifmuir Road.

Intervals intervals (Hill) 22:54 4.74 km (4:50 / km) +168m 4:06 / km
ahr:150 max:169 slept:6.0 shoes: Asics Gel Cumulus 12

First time for ages doing any interval work, and still with a phlegmy head cold, so I wasn't too ambitious. Three long steady reps, which were OK, and one shorter faster one, which worked my lungs as much as I dared. Then I ran out of time, not steam.

Running warm up/down 7:17 1.42 km (5:08 / km) +19m 4:49 / km
ahr:140 max:148 slept:6.0 shoes: Asics Gel Cumulus 12

Jog back after reps. Still feeling quite sprightly in the legs, if not in the lungs.

Monday Feb 21, 2011 #

Running (Train run) 41:36 8.76 km (4:45 / km) +80m 4:32 / km
ahr:149 max:160 slept:7.0 shoes: Asics Gel Cumulus 11

Lunchtime from the Alba - easy/steady. Up through Wilderness Wood to Bellsquarry, then short loop of Muireston Water. Still have a phlegmy headcold, can't seem to shake it.

6 PM

Strength training (Pilates) 35:00 [2]

FVO Pilates. Heaps of people!

7 PM

Strength training (Circuits) 25:00 [3]

45/5 and 25/5. Tough.

Sunday Feb 20, 2011 #

Note
(rest day)

2.5 hours in the morning shifting 3.5 trees (logged) from mid-way up our garden into the back of the Land Rover, then delivering them to Ashfield; 45 mins late afternoon making habitat piles out of the massive heaps of twigs and branches. Huge thanks to Jason's workmate Graeme for his expertise with the chainsaw!

C • A win-win situation 2

Saturday Feb 19, 2011 #

7 PM

Orienteering race 49:43 **** 8.21 km (6:03 / km) +184m 5:27 / km
ahr:160 max:172 spiked:15/20c slept:7.0 shoes: Adidas Swoop 2

Scottish Night Champs, M40, 6.5/240/20c. Despite no decent training for ages and feeling rubbish with headcold all day, I felt surprisingly sprightly before the start, so decided that perhaps tonight was the night to actually try and run hard at an O event. Given the complexity of the gorse, I thought, I was sure to make a humungous mistake regardless of whether I decided to be slow and careful or not, so I might as well run strongly and try to make up for the inevitable blunders. Thus it proved, with a tentative start (where are the north lines?!) and a ridiculous #4, where a 90s control took me 5m20s. After that I was tentative at the next one but ran hard uphill, then was AOK until #17; having run the long leg uphill to #16 well, I fluffed and lost 40s. So, by my standards, a reasonable run. I could find the time I was down on Fraser simply my inability to flow throw controls and read the map whilst running, never mind in the ca 5mins of mistakes. Happy enough. Nice map, and good course, too!

8 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Swoop 2

Warm down (a wee while after finishing - calves tightened up quickly, this helped loosen them off).

Thursday Feb 17, 2011 #

Running (Train run) 40:43 8.28 km (4:55 / km) +38m 4:48 / km
ahr:146 max:157 shoes: Newton Gravitas 2010

Late lunchtime run from the Alba Centre. Felt sluggish and calves both really sore - still - from Monday. Poor choice of shoes, too - trails much muddier than expected (I thought they'd be rock hard) and the road-only Newtons were hopeless!

Wednesday Feb 16, 2011 #

Note
slept:4.5 (rest day)

Repeat...

Tuesday Feb 15, 2011 #

Note
slept:4.0 (rest day)

Meeting, train, plane, automobile... Three countries in one day. Exercise? Fat chance.

Monday Feb 14, 2011 #

Running (Barefoot) 13:47 3.0 km (4:36 / km)
ahr:145 max:166 shoes: VIbram 5-Finger Speed

In Graz after an "interesting" trip - diverted to Luton due to an ill passenger, but thankfully we did get to Stansted in time to catch our next flight. It was ruddy cold out and I hadn't had space to pack warm kit (still feeling a bit grotty too), so the hotel gym beckoned. On to the treadmill; 3km warm up. Took a while to get my feet working right.

Running (Barefoot) 19:50 5.0 km (3:58 / km)
ahr:160 max:167 shoes: VIbram 5-Finger Speed

5km at a pretty rubbish 4min/km. Slow slow slow.

Running (Barefoot) 5:00 1.0 km (5:00 / km)
ahr:153 max:169 shoes: VIbram 5-Finger Speed

Warm down.

4 PM

Gym (Strength training) 25:00 [2]

Jiggled some weights aroond in a wimpy kind of way.

Sunday Feb 13, 2011 #

Note
(sick) (rest day)

Meh. I knew I'd regret going out yesterday :-(

Saturday Feb 12, 2011 #

3 PM

Running (Trail) 1:20:44 14.96 km (5:24 / km) +448m 4:42 / km
ahr:149 max:163 slept:6.0 (sick) shoes: Walsh Spirit Peak

Woke up feeling really grotty and tired, Carnethy was never on the cards. By mid-afternoon, though, the drugs had kicked in and I couldn't waste the sunshine, so I went to Comrie and ran the route I'd run with Dixie a few weeks back. Felt OK. When I got back to the top of the golf course I felt like a bit more so headed off through Laggan Wood over Broom Hill (losing a couple of minutes trying to negotiate heavy windblow, then was caught in some more slow stuff) to Monument road, then back to Comrie through the wood.

Thursday Feb 10, 2011 #

Note
(rest day)

In Ireland - thankfully, flying into Shannon, not Cork, but with knock-on delays as a result - no room to pack any exercise kit :-(

Wednesday Feb 9, 2011 #

6 PM

Orienteering race 42:31 7.02 km (6:03 / km) +243m 5:10 / km
ahr:159 max:170 slept:7.0 shoes: Inov-8 F-Lite 230

FVO Night Race, Stirling - 4.3km (long). Excellent course, very well planned, plenty of head scratching to keep one's attention off the pounding rain. I was running pretty strongly by my standards but was being typically numpty in my navigation! Lots of stop-starting, dithering, changing my mind, backtracking, getting stuck on crags - durrr. Somehow contrived to not punch at the butterfly control when I first got there, despite standing next to it; too busy trying to work out where the first loop was in the maze of red lines! Wally. Still, really enjoyed it, super way to spend a rainy evening.

Tuesday Feb 8, 2011 #

Running (Road run) 1:12:35 15.78 km (4:36 / km) +121m 4:26 / km
ahr:154 max:163 shoes: Asics Gel Cumulus 12

Had some good news at work, felt I could celebrate with a slightly longer lunchtime run. Which turned out to be an increasingly slow one... God, I'm unfit.
Headed out from the Alba, and wended my way up towards Eliburn and Deans. Eventually found myself on some familiar haunts from way back when I used to work at the north end of town. Sadly I wasn't able to bomb along them at ca. 35 min 10km pace today! It was nice to revisit Dechmont Law with its panoramic view of Livi. Just about managed to crawl my way back through Knightsridge (even more run down than I remembered), past Inveralmond and thru Livi village.

C • Good News 3

Monday Feb 7, 2011 #

Note
(rest day)

...and there was no exercise opportunity today at all!

Sunday Feb 6, 2011 #

Note
(rest day)

Sawing up and dragging fallen down trees in our garden was the sum of my exercise opportunities today...

Saturday Feb 5, 2011 #

5 PM

Running (Road) 53:23 12.06 km (4:26 / km) +126m 4:12 / km
ahr:157 max:167 slept:8.0 shoes: Newton Gravitas 2010

I've been feeling pretty rubbish since Tuesday, but a third day in a row of doing no exercise was not an option. So, after a day with kids, I set off tired, just as it was getting dark, for a steady road run. Curiously it seems that Louise and I both had the same route idea, although I ran it the other way round to her! Ran along the road past Ashfield and through Kinbuck to Cromlix, then took the nice high Auchinlay Road back to Dunblane. A bit of a plod but was OK until I had to climb back up from the centre of Dunblane, when my mins/km took a nosedive.

Note: ice cream tastes better when a) you've made it yourself, and b) you've earned it!

C • Copy cat! 4

Wednesday Feb 2, 2011 #

4 PM

Running (Trail) 45:53 8.36 km (5:29 / km) +178m 4:58 / km
ahr:150 max:162 slept:6.0 shoes: Walsh Spirit Peak

Late afternoon run out from the house, sploshed along to Waltersmuir reservoir, across the fields and up to the monument, then back down via the Stane. Wee head torch not enough to light my way; legs were running through treacle, and I felt like a lead-filled lard balloon the whole way, bah. At least my back seems better.

C • lead filled lard balloon. ... 2

« Earlier | Later »