Training Log Archive: bradcIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
9 AM
Elliptigo 1:08:43 26.52 km (23.2 kph) +326m
ahr:156 max:171 shoes: Elliptigo
Wind-assisted time to Braco could only mean a toil on the return (26kph Sw'ly). My split from the A9 at Greenloaning up to the top of the Muir was 40% slower than my PB! HR way way high - not fit, and working hard. TRIMP 206.
Tuesday Feb 24, 2015 #
Note
(rest day)
Had great plans to go run one of the BUCS relay courses at Barr Wood en route back from a meeting in Glasgow, but got there just at the same time as a police van full of dogs - hmm, maybe not. So went home just in time to coincide with a bung load of sleety showers. Wimped. Waited, ran out of time.
Monday Feb 23, 2015 #
1 PM
Running (Trail) 31:18 6.28 km (4:59 / km) +41m 4:50 / km
ahr:151 max:163 shoes: Nike Air Icarus+
Wee lunchtime leg loosener, looking like a wally with shorts and knee supports. Worked OK, though, no knee bother during or after. Maybe the glucosamine has started working already. TRIMP 74.
6 PM
Strength training (Pilates) 35:00 [1]
FVO Pilates - on the ball tonight! Great turnout.
7 PM
Strength training (Circuits) 25:00 [2]
shoes: Mizuno Wave Rider 17
Paired 30s/10s again, another good workout - managed to avoid doing two core exercises in one pair, phew! TRIMP 25.
Sunday Feb 22, 2015 #
Note
(rest day)
Knees totally shot today!
Saturday Feb 21, 2015 #
1 PM
Orienteering 1:12:51 **** 9.74 km (7:29 / km) +53m 7:17 / km
ahr:159 max:169 shoes: Salomon Fellraiser
BUCS Men B course, Devilla - 7.3km +135m. Helping out with the WOC radio control testing, I managed to sneak out for a tootle around the B course. Typically tough going, but today I enjoyed it, up to about the hour mark, when the lack of terrain fitness kicked in.
Set off a minute ahead of RonaL, but 30s faffs at 2 and 4 meant that she'd caught me up by then. I stayed ahead until #8, when my deviant wide route to the right left me having to cross the man-eating bog into the control - stupid. Flounder. OK to #9 and ca 45s ahead again leaving that, but I missed the fast track route to #10 due to over-aggressive map folding, and I allowed that to put me off executing my planned route - bang, four minutes lost. Stupid, stupid. Now >60s down on Rona, who was 30s out of #10 as I approached, but I let my focus wander on the final short section, losing a further 4 minutes in the last 20. Three of those minutes happened because I fell over en route 14-15 and after picking myself up started navigating the leg in reverse! Jogged home then from 15 through 17 and at about 25% up the run in.
Positive, I was decent enough for the first 50, then let annoyance at my mistake distract me and lose focus, which meant that I slowed and orienteered worse. These are correctable errors.
TRIMP 206.5
Set off a minute ahead of RonaL, but 30s faffs at 2 and 4 meant that she'd caught me up by then. I stayed ahead until #8, when my deviant wide route to the right left me having to cross the man-eating bog into the control - stupid. Flounder. OK to #9 and ca 45s ahead again leaving that, but I missed the fast track route to #10 due to over-aggressive map folding, and I allowed that to put me off executing my planned route - bang, four minutes lost. Stupid, stupid. Now >60s down on Rona, who was 30s out of #10 as I approached, but I let my focus wander on the final short section, losing a further 4 minutes in the last 20. Three of those minutes happened because I fell over en route 14-15 and after picking myself up started navigating the leg in reverse! Jogged home then from 15 through 17 and at about 25% up the run in.
Positive, I was decent enough for the first 50, then let annoyance at my mistake distract me and lose focus, which meant that I slowed and orienteered worse. These are correctable errors.
TRIMP 206.5
Thursday Feb 19, 2015 #
Note
(rest day)
Crip today - both knees wrecked and back sore. My body doesn't like hard surfaces.
Wednesday Feb 18, 2015 #
Event: FVO Night #8 - Fallin
6 PM
Orienteering race 51:27 *** 8.46 km (6:05 / km) +46m 5:55 / km
ahr:161 max:171 spiked:20/26c shoes: Salomon Fellraiser
FVO Night O at Fallin, Long ABC 6.2km. New area! And probably the only reason why anyone would come to Fallin for a run. Will set expectations suitably low with his comments about dog poo and treacherously sawn-off birch stumps, but it was the boggy heather and tricky forest that were more challenging!
As usual the pack steamed off, but I was still in touch with Helen and Patrick on the first loop, missing my #2 (182-ditch) by 30s but then clean back up to the #6 butterfly centre. From then, though, I was on my own for the short butterfly (executed OK). On the third butterfly I nailed #12 despite crawling over the boggy heather. Lack of leg strength was obvious from both that and from when Oleg came steaming past through the forest to #13, although I got that OK too. Then two fluffs, 2 mins on #14 (poor route choice, big relocate) and >45s on #15 (hadn't aimed off on the earthbank and picked the wrong direction to run along it, d'oh). Brain addled back to the butterfly and then off to the urban which I was fine on, apart from one huge howler en route from #18 to #19 when I misplaced myself on the map and threw away >90s, despite being with JonX at that point. Oh well!
I'd have been happy with just the 3 mins of forest blunders but the extra 90s in the urban was poor. Leg strength lacking on the tough stuff and leg speed only average in the urban - work to be done, but my knee survived OK so there's still hope I can get fit in time for M45L in the SOLs, JK, Six Days... eek. TRIMP 156.
As usual the pack steamed off, but I was still in touch with Helen and Patrick on the first loop, missing my #2 (182-ditch) by 30s but then clean back up to the #6 butterfly centre. From then, though, I was on my own for the short butterfly (executed OK). On the third butterfly I nailed #12 despite crawling over the boggy heather. Lack of leg strength was obvious from both that and from when Oleg came steaming past through the forest to #13, although I got that OK too. Then two fluffs, 2 mins on #14 (poor route choice, big relocate) and >45s on #15 (hadn't aimed off on the earthbank and picked the wrong direction to run along it, d'oh). Brain addled back to the butterfly and then off to the urban which I was fine on, apart from one huge howler en route from #18 to #19 when I misplaced myself on the map and threw away >90s, despite being with JonX at that point. Oh well!
I'd have been happy with just the 3 mins of forest blunders but the extra 90s in the urban was poor. Leg strength lacking on the tough stuff and leg speed only average in the urban - work to be done, but my knee survived OK so there's still hope I can get fit in time for M45L in the SOLs, JK, Six Days... eek. TRIMP 156.
Monday Feb 16, 2015 #
6 PM
Strength training (Pilates) 35:00 [0]
Return to FVO Pilates session. More stretching than core work this week.
7 PM
Strength training (Circuits) 25:00 [2]
Circuits. Pressed for time, so I suggested one set of paired 30s exercises. That second set of a core exercise is always gruelling. Very much feeling the 3-week layoff.
Saturday Feb 14, 2015 #
1 PM
Orienteering 1:12:46 **** 9.83 km (7:24 / km) +259m 6:33 / km
ahr:129 max:147 shoes: Salomon Fellraiser
Contour-only interval training on La Marina Norte, straight from the beach after B had finished her training. Felt terrible from the off - too soon after lunch, so on the verge of being sick for about 10-15 mins, and legs also completely knackered. So, just about the perfect pace for trying to get the navigation right on a contour-only map, then - lots of stopping and starting, too, with 10 intervals to get through. Only had to relocate about four times (!), so, OK by my standards! Very slow but lovely forest, again. Looking forward to a rest day tomorrow. TRIMP 94.7.
Friday Feb 13, 2015 #
12 PM
Orienteering 57:32 **** 7.46 km (7:43 / km) +256m 6:35 / km
ahr:133 max:149 shoes: Salomon Fellraiser
A glorious day today - so, one for the beach at Guardamar, with first Beccy and then I disappearing off to run the Guardamar Norte middle course. Really lovely area - lots of open eucalyptus forest with many sandy ridges and only very occasional thicker veg. Vaguer than El Marina, though, but that suited my point-and-shoot orienteering style better than Beccy's. Had my legs not been so tired and knees not been so creaky I might have managed a decent pace, but all I could really muster was a geriatric totter, as evidenced by my HR data!
Finished off with a grand paella and a beer in a beach restaurant. It's a hard life. TRIMP 82.6.
Finished off with a grand paella and a beer in a beach restaurant. It's a hard life. TRIMP 82.6.
Thursday Feb 12, 2015 #
3 PM
Orienteering 55:58 **** 7.23 km (7:44 / km) +28m 7:36 / km
ahr:133 max:151 shoes: Salomon Fellraiser
Late out today, after a morning at the Salt Museum and a walk around the salt flats. You may laugh, but the museum was interesting - mind you, I enjoyed the Halibut Museum on Senja, so I'm not one to judge. Beccy was beside herself at seeing so many rare birds on the flats - flamingos, stilts, avocets, hoopoes... wooo.
Anyway, I got out afterwards for a wee tootle around La Marina again, this time doing a big circle around the area, and actually finding some of the controls I'd missed before (not surprised I missed some that were, like, 2cm of red tape around a tree branch!) Despite deliberately taking things slowly to try to focus on navigation, I was still shockingly rubbish in places, but I enjoyed it nonethless. Some of the bits of forest were absolutely gorgeous to run through. Followed immediately by a stint in the spa. Nice. TRIMP 81.1.
Anyway, I got out afterwards for a wee tootle around La Marina again, this time doing a big circle around the area, and actually finding some of the controls I'd missed before (not surprised I missed some that were, like, 2cm of red tape around a tree branch!) Despite deliberately taking things slowly to try to focus on navigation, I was still shockingly rubbish in places, but I enjoyed it nonethless. Some of the bits of forest were absolutely gorgeous to run through. Followed immediately by a stint in the spa. Nice. TRIMP 81.1.
6 PM
Cycling (Exercise bike) 50:05
ahr:153 max:167
Second spinning class of the week. If I thought I'd got sweaty on Tuesday, when I stepped off the bike today I looked like I'd actually just climbed out of the swimming pool. I'd dripped so much that my fingers had gone wrinkly. I set off harder today but was struggling to put in maximum effort, or simply to keep the effort level up towards the end - not too surprising, since I'd only stopped running 2.5 hours earlier. Good workout nonethless. Must do this more at home. TRIMP 126.1.
Wednesday Feb 11, 2015 #
11 AM
Orienteering 59:23 ***** 7.25 km (8:11 / km) +129m 7:31 / km
ahr:129 max:166 spiked:3/shoes: Salomon Fellraiser
Drove out to Calasparra to do a spot of training at Sierra del Molino, where I had a nightmare day 7 years ago. Nice to know that I haven't improved at all since then - had a nightmare today, too. The map was butchered to make a compass only section, corridor section, contour-only section and then intervals. I managed the compass-only up to the start of the corridor, which I failed to find and ultimately couldn't do at all. Tried to bail to the start of the contour-only section but failed to find that, too, and spent 15 minutes running around in the blanked-out area before I could finally locate myself on the only part of the map that had all detail. Half-heartedly did an interval (failed on that, too) and headed back to the car.
Beccy got lost later too, albeit not quite so abjectly. Not worth the 90 minute drive! TRIMP 76.7.
Beccy got lost later too, albeit not quite so abjectly. Not worth the 90 minute drive! TRIMP 76.7.
Tuesday Feb 10, 2015 #
10 AM
Orienteering 1:05:17 **** 8.36 km (7:49 / km) +262m 6:45 / km
ahr:145 max:188 shoes: Salomon Fellraiser
La Marina, straight from the accommodation. 1:7000 map took a little while to get into, but my real problem today was the site taping. When you put out tapes in an area, it makes sense to remove the tapes from the previous year. And the year before that. And and and...! And also to go around every now and then and check that this year's tapes are all still there! Geez. Well, I found about 70% of the ones I was looking for, lots of other ones, etc. etc. Nice running in the sandy forest anyhoo. TRIMP 131.3
EDIT: Beccy went out later and found all bar two so it really was just me being cr*p, as per!
EDIT: Beccy went out later and found all bar two so it really was just me being cr*p, as per!
6 PM
Cycling (Exercise bike) 53:42
ahr:146 max:169
Evening spinning class. Ages since I've done one of these, and the lady tried hard to say the instructions in both Spanish AND English, but I couldn't hear her over the music so it took a while to get into it. Once I got going I generated a decent puddle. I'll be on the ball for the Thursday class (although there's a Pilates on at the same time, tempting). 50 mins class plus warm down.
The guy in front of me, who was really going for it, turned out to be one of the roving clan of retired Brits who spend 6 months every year touring Spain in their palatial campervans. Every time I've come orienteering in Spain in winter since 2002 I've met the same couple, haven't seen them this year yet but there's still time! The idea is definitely growing on me. Only 20 years to retirement, and counting. TRIMP 108.8
The guy in front of me, who was really going for it, turned out to be one of the roving clan of retired Brits who spend 6 months every year touring Spain in their palatial campervans. Every time I've come orienteering in Spain in winter since 2002 I've met the same couple, haven't seen them this year yet but there's still time! The idea is definitely growing on me. Only 20 years to retirement, and counting. TRIMP 108.8
Monday Feb 9, 2015 #
12 PM
Orienteering 38:51 5.94 km (6:32 / km) +181m 5:41 / km
ahr:147 max:182 shoes: Salomon Fellraiser
A gentle easing into a relaxed week of O training on the Costa Blanca, courtesy of Sun-O's season-long Guardamar training "camp". I tootled around the "Sprint" (not sprinting!) after picking up our map packs. Lovely, sandy coastal forest. Very rusty and missing having proper controls to run at in the circle. Cool but sunny, perfect O conditions - looks good for the week :-). TRIMP 81.7
Sunday Feb 8, 2015 #
Note
(rest day)
Travelling, sightseeing, drinking Spanish beer and wine :-)
Saturday Feb 7, 2015 #
9 AM
Elliptigo 1:27:20 33.54 km (23.0 kph) +217m
ahr:144 max:161 shoes: Elliptigo
Saturday morning slot. Elliptigo to Braco and on towards Auchterarder; back roads a bit slippery so retraced steps rather than head into Blackford. So cold that the hub froze and for 10 minutes I couldn't change gear! Very slow - couldn't get legs going. Have lost a chunk of fitness (again). TRIMP 171.4.
Thursday Feb 5, 2015 #
Note
(rest day)
Sore knees.
Wednesday Feb 4, 2015 #
12 PM
Running (Trail) 56:28 9.05 km (6:14 / km) +211m 5:35 / km
ahr:143 max:159 shoes: Salomon Fellraiser
Going down with a cold and still with a dicky tum, but another day of sloth REALLY didn't appeal... and I was quite keen to see if my knee will be up to some O training next week in Spain, so I went for an easy run and made it interesting by exploring some paths I haven't been on for ages.
Down to the golf course, then the path along the Wharry Burn to Badgergate. Lovely path this, until it dumps you unceremoniously at the back fence of a cottage, and you have to fight your way around it. Over the Wharry Bridge, then through the terrain up to Waltersmuir reservoir, crossing just below the dam. Then up the west side of the reservoir, now very boggy - shame, I used to love this path. Then north to Sherrifmuir road, crossing to Big Wood and home past Dykedale.
Generally slow, very much so in the rougher bits, so out longer than planned; my knee started to feel it after about 50 mins. TRIMP 108.8
Down to the golf course, then the path along the Wharry Burn to Badgergate. Lovely path this, until it dumps you unceremoniously at the back fence of a cottage, and you have to fight your way around it. Over the Wharry Bridge, then through the terrain up to Waltersmuir reservoir, crossing just below the dam. Then up the west side of the reservoir, now very boggy - shame, I used to love this path. Then north to Sherrifmuir road, crossing to Big Wood and home past Dykedale.
Generally slow, very much so in the rougher bits, so out longer than planned; my knee started to feel it after about 50 mins. TRIMP 108.8
C • Maps 2
Sunday Feb 1, 2015 #
11 AM
Running (Terrain) 40:18 6.84 km (5:54 / km) +150m 5:19 / km
ahr:149 max:164 shoes: Salomon Fellraiser
Wee jaunt up and around the Gathering Stane - mix of trails and terrain, but with the trails being very lumpy and icy, the terrain was nicer and probably faster going! Knee taped up again and no issues - magic. TRIMP 88.9.