Training Log Archive: bradcIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
1 PM
Cycling (MTB Road) 1:07:41 24.47 km (21.7 kph) +173m
ahr:148 max:167
Livingston - Addiewell - Pearie Law loop. Nice. Just minor shoulder discomfort. TRIMP 147.6.
Thursday Feb 27, 2014 #
11 AM
E-cycling (Road) 50:19 28.96 km (34.5 kph) +186m
ahr:134 max:152 shoes: Kalkhoff Pro Connect S10
Took out the e-Bike for a spin, cycling home from a physio appointment in central Falkirk. All fine, although a strong headwind in places, and got caught in a heavy shower between Stirling and BrOfA.
R shoulder problem is resolving into something wrong with the AC joint; have to keep at the stretches, exercise and self-massage, but activities somewhat curtailed for a while yet. TRIMP 79.9
R shoulder problem is resolving into something wrong with the AC joint; have to keep at the stretches, exercise and self-massage, but activities somewhat curtailed for a while yet. TRIMP 79.9
Saturday Feb 22, 2014 #
10 AM
Cycling (Turbo trainer) 39:05
ahr:139 max:152
Let's try an exercise that doesn't make my upper back & shoulders seize... turbo trainer? Worth a shot. Just... boooooo-ring. Thank God for Google Play... TRIMP 67.8.
Thursday Feb 20, 2014 #
Note
(injured)
Very bad night's sleep due to knackered shoulder :-(. Some teeth-gritted self-massage, painkillers and even a sling (!) attempted this morning.
Wednesday Feb 19, 2014 #
6 PM
Orienteering race 52:12 5.99 km (8:43 / km) +183m 7:34 / km
ahr:155 max:177 shoes: Inov8 O-Roc 350
FVO Night at Sauchie Crags - Long (4.5/170). Most enjoyable and tricky course planned by Trevor. I'd thought I was OK, with just a few errors (and two bad ones) but, looking at my route in retrospect, I was actually rather pants. Immediately dropped by the pack (fine!), but found #1 OK; then I was just far too sloppy on #2, didn't have a plan and even failed to pick up on the extra stream crossing that would have pinpointed me accurately. Wallied around with Jon until Janine arrived. Then bashed off and got 3/4/5 OK, but missed #6 - short leg! - and just scooted up and down the spur until J and J arrived again. 7 OK, 8 lost confidence and Jon caught me again; daft RC to #9, stuck in windblow, and would have gone straight to #10 had I not been saved by the trailing J&J! Then OK to 10 but too tentative around the windblow to #11, allowed Jon to get away - and, despite taking the alternate track run option to #12 (north) in the hope of less lumbar pounding and maybe faster route, failed to close him down on the run to the finish.
All great fun but all the weaknesses in my technique cruelly exposed! I also triggered a lot of R shoulder pain, maybe as a result of a couple of trips or maybe just because of the track running - but it was really rather painful and knackered afterwards. Feck. TRIMP 134.8.
All great fun but all the weaknesses in my technique cruelly exposed! I also triggered a lot of R shoulder pain, maybe as a result of a couple of trips or maybe just because of the track running - but it was really rather painful and knackered afterwards. Feck. TRIMP 134.8.
Tuesday Feb 18, 2014 #
4 PM
Running (Trail) 39:31 6.96 km (5:41 / km) +170m 5:04 / km
ahr:150 max:162 shoes: Inov-8 RocLite 319
The trail up to the Gathering Stane is as muddy as I've seen it - yeuch. Ventured into Big Wood above the Stane, again, and found an alternate route to my felling-destroyed favourite wiggle in the woods. Back along the rides rather than the very boggy trail. TRIMP 91.2.
Monday Feb 17, 2014 #
Note
(rest day)
Physio on my right shoulder. But of a mess of mangled bits and old scar tissue but all fixable.
Sunday Feb 16, 2014 #
8 AM
Orienteering (Training) 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Inov8 O-Roc 350
Up bright and early to help out out controls for the South Achray SOSOL. Wisely given easy ones by Fraser - but at least I put them all out in the right place, unlike later, when I missed out one of the String Course controls!! Hee hee...
Fantastic to be out in the sun-dappled forest so early. Surprised a few deer, but didn't worry any sheep :-)
Fantastic to be out in the sun-dappled forest so early. Surprised a few deer, but didn't worry any sheep :-)
12 PM
Running warm up/down 3:55 0.52 km (7:32 / km) +29m 5:53 / km
ahr:140 max:151 shoes: Inov8 O-Roc 350
Jog to the, er, Finish. TRIMP 5.3
Orienteering (Training) 43:59 5.76 km (7:38 / km) +198m 6:31 / km
ahr:161 max:173 shoes: Inov8 O-Roc 350
Found a map. With a course on it. Followed it. Found some of the controls I'd put out earlier - only one of which had been moved, by a whole foot, result - and some I hadn't. Lovely. TRIMP 130.8
C • Ah 2
Running warm up/down 2:10 0.32 km (6:46 / km)
ahr:142 max:148 shoes: Inov8 O-Roc 350
Jog back from the Finish. Stopped short to chat with Ken, then tootled back to help at Jase & Janine's most excellent String Course once more. TRIMP 3.7.
Friday Feb 14, 2014 #
12 PM
Orienteering (Training) 59:10 7.12 km (8:19 / km) +61m 7:58 / km
ahr:139 max:158 shoes: Inov8 O-Roc 350
Walked halfway back towards Aviemore from Boat of Garten with the family, then peeled off a couple of layers, took my old 2000 BEOC 1:15000 map out and ran a good chunk of the course backwards, ending up at the car. Took a while to get my eye in - 1:15000 at Loch Vaa is challenging, particularly without flags to assist, but I got more confident as I went along, and am happy that I found all my sites. The forest was absolutely lovely, as always, such a delight. No back twinges so that, at least is on the mend - shoulder still very bad, though, so have booked in to the physio on Monday. TRIMP 100.2.
Thursday Feb 13, 2014 #
8 AM
Gym (Cross trainer) 20:00 [3] 2.0 km (10:00 / km)
Gym at the resort in Aviemore, before breakfast. Really ancient elliptical-a-like - just took it easy.
Strength training 15:00 [2]
Core and stretching. 'bells - biceps only, no triceps or shoulder work possible, as I cannot lift my right arm without a lot of popping and cracking - and pain.
9 AM
Cycling (Exercise bike) 20:00 [3] 9.0 km (27.0 kph)
Static bike, also easy
Wednesday Feb 12, 2014 #
11 AM
Other (Walking) 1:30:00 [1] 5.9 km (15:15 / km) +60m 14:31 / km
Gentle walk around Loch Morlich with the family. Jamie still unable to talk, having lost his voice to a hacking cough on Monday, so no doubt we are terrible parents, but the little bit of mobility might have helped release the trapped nerve in my back a little - i.e. after finishing I seemed to be able to lift my left knee by more than 30 degrees off the ground without nasty twinging pain. Right shoulder getting progressively worse, though. What is happening?!
Tuesday Feb 11, 2014 #
Note
(injured)
R shoulder pain, and pulled a muscle in my lower back.
Monday Feb 10, 2014 #
1 PM
Cycling (MTB Road) 59:56 22.71 km (22.7 kph) +140m
ahr:143 max:162
Fancied a longer adventure today, but was beaten by a very stiff headwind and worsening weather, so opted for a much shorter loop back - with a nice tailwind in parts. Not feeling very sprightly today, and R shoulder being a pain. TRIMP 114.2
Saturday Feb 8, 2014 #
10 AM
Gym (Cross-trainer) 40:00 5.5 km (7:16 / km)
ahr:140 max:152
-11. Back on the treacle-running machine (AMT). TRIMP 69.
Stretching 10:00 [1]
Stretching and some trackers. R shoulder still giving me a lot of gip.
Friday Feb 7, 2014 #
12 PM
Cycling (MTB Road) 1:08:34 24.78 km (21.7 kph) +180m
ahr:148 max:166
Another route variation from the office. Out WSW into a headwind past the Five Sisters, then south through Addiewell, across the A71 and A704, up on the country lanes to near the top of Pearie Law (stiff climb), then sharp left to head back - with a tailwind - connecting up to the Bellsquarry return route. Chilly out, but clear, and a grand day to be out. TRIMP 147.3.
Wednesday Feb 5, 2014 #
12 PM
Cycling (MTB Road) 1:24:03 30.42 km (21.7 kph) +260m
ahr:147 max:170
A somewhat more amibitious lunchtime trundle from the office today - man, did I need a break from the desk. Got up onto the wilds of the A70 - long climb, but it was worth it, lovely up there, looking across to East & West Cairn hill. Had a slight energy dip towards the end, no food consumed since breakfast, whoops! TRIMP 178.3.
Monday Feb 3, 2014 #
6 PM
Strength training (Pilates) 40:00 [1]
New session lead by Dawn, some fun new exercises, not sure I've got a full set of muscles for some of them...
7 PM
Strength training (Circuits) 20:00 [3]
Short of time so 2 set of 30s per exercise, no transfer time; very little rest between sets. Restricted for me, due my injured ankle, to core and strength exercises only; no bouncing on Doctor Beccy's orders!
Sunday Feb 2, 2014 #
12 PM
Orienteering 54:26 7.74 km (7:02 / km) +184m 6:17 / km
ahr:154 max:170 shoes: Inov8 O-Roc 350
FVO CAT at Callendar Park - Blue (6.5km). Nice course planned by Jen.
Beccy felt up to walking around the Yellow with the kids, so I was lucky to get out for a trundle around the blue. No mistakes (apart from a minute lost looking for an already-collected #20), but moving slowly - I realised early on that I am still some way off 100% recovered from my flu bug. HR still very high for the level of effort. Had a sleep in the armchair afterwards!
Injury report: crashed into a brash-covered hole and banged my ankle bone hard off a stump or a rock. Finished OK, but a post-finish inspection revealed a cut and a large and growing lump, which rapidly seized up. Out with the ice pack! At least I'm better than Beccy, who pulled her back picking Eilidh up (after finishing!) and is now hobbling around bent double. Arrgh
TRIMP 137.3
Beccy felt up to walking around the Yellow with the kids, so I was lucky to get out for a trundle around the blue. No mistakes (apart from a minute lost looking for an already-collected #20), but moving slowly - I realised early on that I am still some way off 100% recovered from my flu bug. HR still very high for the level of effort. Had a sleep in the armchair afterwards!
Injury report: crashed into a brash-covered hole and banged my ankle bone hard off a stump or a rock. Finished OK, but a post-finish inspection revealed a cut and a large and growing lump, which rapidly seized up. Out with the ice pack! At least I'm better than Beccy, who pulled her back picking Eilidh up (after finishing!) and is now hobbling around bent double. Arrgh
TRIMP 137.3