Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles		km		+m
	Running	10	5:57:30	40.35	(8:52)	64.93	(5:30)	1315
	Orienteering	4	5:31:44	24.81	(13:22)	39.92	(8:19)	1130	59 /	75c	78%
	Cycling	1	1:47:03	23.9	(13.4/h)	38.46	(21.6/h)	570
	Gym	1	1:00:00	4.78		7.7
	Intervals	1	41:42	4.16	(10:01)	6.7	(6:13)	350
	Total	13	14:57:59	98.0		157.72		3365	59 /	75c	78%
averages - rhr:72

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Friday Feb 29, 2008 #

Running (Road) 39:08 [3] 5.7 mi (6:52 / mi) +100m 6:31 / mi
ahr:168 max:173 shoes: Asics GT-2120 road

Lunchtime pootle on rural country roads near customer office in Ireland. Set out OK, but tired by the half-way mark, and struggled running home into the strong head wind - 45s/mile slower. Not used to running on the roads, and still just recovering; heart rate still way high for the slow pace I was able to manage.

Thursday Feb 28, 2008 #

Note
(rest day)

In meetings in Ireland all day, and straight out for a meal afterwards - should really have got up in the pre-breakfast rain to do something but I'm not feeling that fired up!

Wednesday Feb 27, 2008 #

Running (Trail run) 40:31 [3] 7.64 km (5:18 / km) +300m 4:26 / km
ahr:162 max:174 shoes: Inov8 RocLite

First run in 13 days - first exercise at all in 12! - and it showed. This was a gentle recovery run, but I don't get that high a heart rate doing intervals! Legs were OK, bit ginger, but heart and lungs were still a bit weak, and was coughing all the way around. Oh well - nice to at least get out. Darn Path, Pisgah, up the Sherriffmuir Road to the farm, then across to the path and back down via the Steading. At least nothing dropped off! Only 90s coughing lungs up at the end. Very muddy underfoot, worst I've seen it.

C • The road to recovery ... 4

Saturday Feb 23, 2008 #

Event: Scottish Night Championships

Saturday Feb 16, 2008 #

Note
rhr:72 slept:0.0 (sick)

Typical. All well until 8pm the night before Carnethy, then I get a cough that keeps me awake all night. By morning I feel cr*p, am red hot & dripping but shivering, and my RHR is up 50%. Can't believe it, I've been looking forward to the race for weeks. Luck of the Irish my a**e. GUTTED.

C • Dammit 4

Friday Feb 15, 2008 #

Gym (Cross-trainer) 35:00 [3] 7.7 km (4:33 / km)
shoes: Nike Air Zoom

Steady variable-effort workout. Hamstrings needling after last night - and the top of my left one has been giving me gip for a couple of weeks, actually - so this helped work out some of the cack.

Running (Warm up/down) 10:00 [2] 1.35 km (7:24 / km)
shoes: Nike Air Zoom

Easy flexibility stuff - high knees, strides.

Gym (Strength training) 25:00 [2]
shoes: Nike Air Zoom

Stretching and upper-body machines.

Thursday Feb 14, 2008 #

Running (Trail) 1:10:13 [2] 11.2 km (6:16 / km) +330m 5:28 / km
shoes: Asics GT-2120 road

Easy tootle with Ewan (for 12 mins, 2.5km) and then with JonX, Rosco, Elle, Trev & Mark around the golf course and up into Polmaise. Felt ok and nice to be out after stodgey travel and no fresh air for nearly 3 days!

Wednesday Feb 13, 2008 #

Note
(rest day)

A long meeting, and then travelling again - 8.5 hours sat on my bum in a car, so (again) no exercise and a sore back to boot!

C • 8.5 hrs 3

Tuesday Feb 12, 2008 #

Note
(rest day)

Travelling for work, no opportunity to exercise - just sat on my a**e for ages.

Monday Feb 11, 2008 #

Running (Warm up/down) 9:22 [2] ** 1.6 km (5:51 / km) +25m 5:26 / km
ahr:130 max:148 shoes: Jalas Black FLX

Jogged out to the start of the exercise in Carse Wood.

Orienteering 30:02 [3] **** 3.99 km (7:32 / km) +120m 6:33 / km
ahr:131 max:141 shoes: Jalas Black FLX

Re-ran part of the WOC Selection Ladies' race at Carse wood. With no control flags, it tested the ability to actually know where you were. I was pretty happy, concentration was fine, although I was deliberately going slowly. More brashings underfoot than I remember; still a lovely forest though.

Orienteering race 23:20 [4] **** 4.3 km (5:26 / km) +85m 4:56 / km
ahr:143 max:156 spiked:12/15c shoes: Jalas Black FLX

Fun relay at Loch Vaa to end the training weekend. 3 teams of 3, 15 controls; each runner did 1-5 in turn, then 6-10 on the next loop, then 11-15 on the final loop. My team was Beccy (1st leg), Gary (2nd), and me on 3rd. We were, unfortunately, out of the running from Gary's first run, when he had a mare and we were more than lapped by the other two teams.
I did a good job on controls 1-5, missing only #3, and recorded 7:22 for 1km; was poor on the 2nd run, missing two, and taking 9:54 for 1.28km; but stomped around the final run in 6:04 for 1km. So, pretty happy with that as the end to the week.

Many thanks to JonX and Steve B for the training, to Elle for her excellent organisational and culinary skills, and to everyone else for putting up with my grump. Top weekend!

C • Fab weekend 1

Sunday Feb 10, 2008 #

Orienteering race 1:35:59 [3] **** 12.4 km (7:44 / km) +400m 6:40 / km
ahr:137 max:154 spiked:12/19c shoes: Jalas Black FLX

Colour-coded at Darnaway forest. 8.7km/350m as publicised, but this is how far I "ran". Struggled in the heavy undergrowth from the start, and completely blew #3 - I'd misread my map and was looking for #4 - so concentration was useless too. It didn't get much better for the remainder of the course, with some useless route choices, poor control flow and a complete numpty on the last control when I'd switched off. Too lacklustre to attack the terrain so found it hard going. Really, really angry with myself at the end. I don't think that anyone there actually knew that I can get angry! Had I had something I could break... grrrr. It's quite hard work tearing up those new waterproof maps.

Saturday Feb 9, 2008 #

Orienteering 43:34 [3] **** 5.58 km (7:48 / km) +95m 7:12 / km
ahr:137 max:151 spiked:11/15c shoes: Jalas Black FLX

Attack-point exercise in Lossie, the first of Steve B's excellent day of training. Struggled to actually identify attack points for some of the controls - and stuffed up at least 3 of the 15 controls. Concentration poor. Lovely area, though.

Orienteering 38:28 [3] ***** 4.85 km (7:56 / km) +75m 7:22 / km
ahr:137 max:151 spiked:24/26c shoes: Jalas Black FLX

Control pick exercise along the really tough coastal sand dunes at Lossie. By contrast to this morning, I was really "in the zone" for me, and thoroughly enjoyed the exercise. Legs felt good too.

Running (Control collecting) 15:00 [2] 2.0 km (7:30 / km)
shoes: Jalas Black FLX

Picking in some controls.

Orienteering race 19:12 [4] *** 2.8 km (6:51 / km) +55m 6:15 / km
ahr:151 max:163 shoes: Jalas Black FLX

So much for maintaining concentration, I was totally hopeless. Couldn't get the brain to work and legs were tired too. In retrospect, taking something to eat and/or drink beforehand might have been sensible. Still - no excuse for being so duff. I gave up and just ran along behind Steve B.

Friday Feb 8, 2008 #

Note
(rest day)

No opportunity to exercise today - dashing into Livingston, then home and another con-call, then packing and up the road. Oh well, a busy weekend beckoned - as well as Louise's fine cooking awaiting us upon arrival in Hopeman (nr Lossie).

Thursday Feb 7, 2008 #

Intervals hills 41:42 [5] 6.7 km (6:13 / km) +350m 4:56 / km
ahr:141 max:168 shoes: Asics GT-2120 road

Good FVO hill session: 3x (6x 45on, 15 off), with one "all the way to the gate" 2m39s (for me) rep thrown in the middle. Just Ross, JonX, Steve N (on a bike) and myself there, and I was at the back of the group - I felt I was running pretty well, but I just couldn't hang on to MrX, who was pummelling the tarmac. Ross had better watch out...
We're all in good shape for Carnethy next weekend!

Running warm up/down 30:00 [2] 3.6 km (8:20 / km)
shoes: Asics GT-2120 road

Wednesday Feb 6, 2008 #

Orienteering (Control collecting) 1:21:09 [2] 6.0 km (13:32 / km) +300m 10:49 / km
ahr:124 max:145 shoes: Silva K80 dobs

FVO Night-O event at Sauchie Crags. Set out 15 mins after the others to collect in controls. Dave Kilburn arrived looking for a run just as I was about to leave, so he joined me. He was slow but it was handy to have an extra set of hands. Having someone else to think about knackered my concentration, though, and I struggled with the navigation; I found it a difficult map to get on with, and Beccy's course was pretty tough! A very easy run in terms of exercise.

Tuesday Feb 5, 2008 #

Running race (Time trial) 10:50 [5] 3.0 km (3:37 / km)
ahr:169 max:175 shoes: Asics GT-2120 road

FVO bi-monthly 3km time trial day. The aim was to improve to 10:30 - 84 secs/lap - but I missed by some margin. Consistent 86-87s/lap, 83 for the last one. An improvement of 15 secs, but I still had some legs at the end. GPS average pace 3:29/km.
Ron's theory is that as you get older it's harder to get the same peak speed that you could when you were a youthful speed merchant, but you can sustain it for longer. Great, but I don't think I'm old yet. Must try harder. 10:30 or die, next time!

C • VDot 5

C • gps 3

Running race (Time trial) 11:52 [5] 3.0 km (3:57 / km)
ahr:159 max:171 shoes: Asics GT-2120 road

Just to test Ron's theory, I did another lap with the 'slow' triallists. I set off nice and easy, averaging 99/lap, then 96, then started to feel good, and sped up on the last three laps, finishing with an 84. Wonder what I could have run had I actually been trying early on, rather than just going for a steady 3km. Hmm, maybe Ron's right - and I AM getting old! GPS average pace: 3:50/km.

C • nah I think our recent trai... 7

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics GT-2120 road

About 6 laps warm up before the time trial, and drills.

Monday Feb 4, 2008 #

Cycling (Hilly road) 55:48 [2] 12.3 mi (13.2 mph) +290m
ahr:132 max:161

Linlithgow - Livingston commute. Slippery, had to divert through Bathgate because the bit over Cairnpapple was untreated and covered in black ice (my mate Steve had cycled that way 10 mins earlier and came off twice). Was feeling the hills and the strong southerly wind; slow time.

Cycling (Hilly road) 51:15 [3] 11.6 mi (13.6 mph) +280m
ahr:129 max:161

Over Cairnpapple on the way home, with SB. Lights kept disconnecting - erk - would have been 3-4 mins faster. Bertha didn't have the pace on the flat to keep up with SB on his road machine (neither did my legs, mind), but she reigned on the hills. Tons of cack on the road, careful on the downs.

Sunday Feb 3, 2008 #

Running (Trail) 1:04:07 [2] 10.47 km (6:07 / km) +400m 5:09 / km
ahr:136 max:153 shoes: Inov8 RocLite

Polmaise and part of Sauchie Crags. Sore back, v tired (Jamie up three times during the night), a very slow and slippery run. Nice to be out but a non-run, really.

C • slow and slippery 2

Saturday Feb 2, 2008 #

Note
(rest day)

On my feet most of the day, trawling around John Lewis building a wedding gift list, but I don't think it counts as training!

Friday Feb 1, 2008 #

Running (Road) 41:27 [3] 9.4 km (4:25 / km) +160m 4:04 / km
ahr:149 max:167 shoes: Asics GT-2120 road

Lunchtime run in Livingston, trails v muddy so stuck to the paths. Still have a fair bit of work to do to get back up to a decent pace.
Running on a hard surface is definitely a bit more stress on the joints - but impact is supposed to help maintain bone density, according to scientific research (TM).

C • Ho From NZ. 4

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