Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Hill walking	5	19:00:00	36.37	(31:21)	58.54	(19:28)	4970
Running	16	9:30:50	62.27		100.21		1740
Orienteering	7	7:27:07	35.65	(12:33)	57.37	(7:48)	1365	123c
Cycling	2	4:15:00	30.14	(7.1/h)	48.5	(11.4/h)	1230
Gym	2	1:25:00	6.84		11.0
Strength training	1	1:00:00
Stretching	1	10:00
Total	22	42:47:57	171.26		275.62		9305	123c
[1-5]	22	42:37:57

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Thursday Apr 30, 2009 #

Gym (Cross-trainer) 40:00 [4] 8.0 km (5:00 / km)
ahr:154 max:167

Pushed pretty hard...

Gym (Strength training) 15:00 [2]

Home circuits.

Wednesday Apr 29, 2009 #

Running 40:21 7.25 km (5:34 / km) +180m 4:57 / km
ahr:141 max:156 shoes: Asics Gel-Trail Attack WR

Trudge.

Monday Apr 27, 2009 #

Running (Recovery run) 45:17 [2] 7.14 km (6:21 / km) +155m 5:43 / km
ahr:131 max:149 shoes: Asics Gel-Trail Attack WR

Legs pretty tired today, so a very gentle recovery jog was called for.

Sunday Apr 26, 2009 #

Event: Scottish Orienteering League 2

Running warm up/down (Terrain) 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Jalas Jukola FLX

A nice long run to the start to warm up, over some fairly hardcore terrain for a mere warm up!

Orienteering race 1:15:21 [4] **** 9.71 km (7:46 / km) +250m 6:52 / km
ahr:155 max:170 21c shoes: Jalas Jukola FLX

SOL2, Ardchraskie, M35L (brown): 8.3 +425m.

Well, I decided that I really wanted to run this hard for once, so I did, with the inevitable mistakes. I was poor in the circle for the first few controls, and I made a major blunder when I stumbled on the long leg to #7 and then re-aligned my compass on the line from 11 to 10... by the time I'd worked out what I'd done, and corrected, I'd lost 4m30. D'oh. #10 proved to be my nemesis, as when I was running to it I pounded along too fast for my orienteering and got led too high by the open, requiring a 75s correction. D'oh, again. After that all was good until I lost a minute by getting seriously stuck in a bog en route to #19 - 4 steps taking 60s - and then completely banana-ing #20. Oh well. I got some good splits. Just rather a lot of errors to eliminate. (total over 11 mins!)

Saturday Apr 25, 2009 #

Hill walking warm up/down 2:00:00 [1] 4.0 mi (30:00 / mi) +150m 26:52 / mi
shoes: Scarpa SL M3 boots

Leaving the cottage today, but with ages of time to get to Oban, so we went for a wee coastal walk (with me carrying Jamie in the backpack) that unfortunately ended with a 1.5 mile hike back up the A87. Just enough of a trudge wearing the wrong socks to generate a lovely big blister on my right heel. Pants.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Nike Air Pegasus 25

A very poor warm up for - and jog off after - the...

Orienteering race (Sprint O) 19:45 [5] *** 4.15 km (4:46 / km) +100m 4:15 / km
ahr:163 max:173 13c shoes: Nike Air Pegasus 25

...Oban urban-O on Satuday evening. Jolly fun. A reasonable run, only 15s lost in McCaig's Tower by going to the wrong hole in the wall, but I was generally a few seconds slower than Jase on every leg. That'll be my rubbish control flow and slow decision-making, then.

Fun to be pounding along the Oban sea-front past the hoardes tucking into fish and chips!

Thursday Apr 23, 2009 #

Hill walking 4:30:00 [2] 12.6 km (21:26 / km) +1150m 14:43 / km
shoes: Scarpa SL M3 boots

M (repeat) Ciste Dubh and C54 Am Bathach, with Beccy. A slow walk (B tired), and quite a cold breeze up top, but sunny once again. A new Corbett for me too - I'd missed it out last time I did Ciste Dubh as I headed up onto the North Cluanie Ridge that time.

Excellent hot choc in the Cluanie to end a good week's bagging!

Wednesday Apr 22, 2009 #

Cycling (Trail) 2:15:00 [2] 24.0 km (10.7 kph) +800m

Cycled in to my really remote Munros from Attadale, to the west, along the lumpy bumpy and really rather hilly track to Bendronaig Lodge. I was expecting it to be much harder work, though - I was surprised to get to the start of the walking bit in only 75 mins. Good fun on the way back, although my brake blocks took a hammering.

Hill walking 3:00:00 [2] 11.0 km (16:22 / km) +1100m 10:55 / km
shoes: Walsh PB Trainer Ultra

M261 Bidein a Choire Sheasgaich and M262 Lurg Mhor. I've been trying to work out how to get these two in the bag, being supposedly really remote, so I was a tad surprised to be at the top of the first a mere 2h30 after leaving the car! Hooray for pedal power. I was moving pretty quickly on the hill too. Cooler than Sunday but gloriously sunny again, with terrific views all the way past Torridon, over Fisherfield to An Teallach.

Dead chuffed, that's reduced my remaining Munro tally by 18% in just four days!

Tuesday Apr 21, 2009 #

Hill walking 3:00:00 [2] 6.0 km (30:00 / km) +970m 16:35 / km
shoes: Scarpa SL M3 boots

M260, Beinn Sgritheall. We woke up to rain, and it was pretty minging all the way around the peninsula to get to the base of the hill - rather like last time, but unlike last time it did actually clear, although we had to eat our lunch in the car and wait for it to happen! It was cold today, unlike Sunday, but the clouds rose ahead of us, and we had good views out to Knoydart. Ladhar Bheinn looks fab. Fingers crossed I'll be on top of that in a month's time!

Sunday Apr 19, 2009 #

Cycling (Trail) 2:00:00 [2] 24.5 km (12.2 kph) +430m

Cycling up Glen Elchaig to Iron Lodge, to get to and from some remote Munros...

Hill walking 6:30:00 [2] 22.5 km (17:20 / km) +1600m 12:47 / km
shoes: Walsh PB Trainer Ultra

...namely M258 An Socach and M259 An Riabhachan, the two awkward devils at the west end of the Loch Mullardoch range. With Beccy. A good swift pace - Walshes helped - and nice smooth hills made it easy to jog back down again. A long way - but on a gorgeous day, with fantastic views all around.

Friday Apr 17, 2009 #

Running (LSD) 1:38:18 17.97 km (5:28 / km) +485m 4:49 / km
ahr:151 max:169 shoes: Asics Gel-Trail Attack WR

After a day of sloth I felt up for a long run, so headed off to Dumyat from Dunblane - out via BrOfA and the uni, back over the moor, as last run last August. The legs felt good again so I pressed along steadily - roughly 4:40/km for the 7km to the uni, and felt strong all the way up the hill and nearly all of the way back - maintained form to the end, which was what I wanted. I made it to the top in 59:51, and the return in 38:27; overall, over 11 mins faster than last year.

Really enjoying my running at the minute.

Thursday Apr 16, 2009 #

Note
(rest day)

Well.... I wasn't really planning on a rest day but for some reason I felt inordinantly lazy today, and since my achilles was a little tight I decided that 60 mins walking to and from the nursery (twice) would suffice for the day's exercise. Am feeling in relaxed holiday mood already. Fingers crossed for lots of munro bagging next week!

Wednesday Apr 15, 2009 #

Running (Road and trail) 50:24 [4] 11.09 km (4:33 / km) +250m 4:05 / km
ahr:154 max:168 shoes: Asics Gel-Trail Attack WR

A GREAT run.

My legs felt bouncy from the off, and so I legged the 3km to the base of the Darn Path - Pisgah climb in sub 12 mins. I pushed hard all the way up the 750m 1:9 climb, and carried on up the steep Sherrifmuir road to the monument. Then I stretched out and hammered the descent down past the Gathering Stane, steading and home.

The number 1 reason why I run: days like this.

C • I thought you were going to say 2

Tuesday Apr 14, 2009 #

Gym (Cross-trainer) 15:00 [3] 3.0 km (5:00 / km)

Early for the club trot, so a quick visit to the gym for a wee warm-up / sweat-fest on the cross-trainer.

Gym (Strength training) 15:00 [2]

...followed by 15 mins of hefting weights...

Running warm up/down (Easy run) 46:16 [2] 6.84 km (6:46 / km) +155m 6:05 / km
ahr:115 max:153 shoes: Nike Air Pegasus 25

...and then a sub-cruise recovery jog with chums from the uni. I never run at this pace, it was nice for a change!

Monday Apr 13, 2009 #

Orienteering race 30:40 [4] *** 4.74 km (6:28 / km) +95m 5:53 / km
14c shoes: Jalas Jukola FLX

JK Relays at Dipton Woods, nr Hexham.FVO second JK Trophy team, 2nd leg, with Kyle, JonM and Fraser. Little warm up, so slowish for the first 2 controls, which helped get into the map. After that I ran well and only made ca 40-50s of minor errors for the remainder of the course. Definitely still need to work on being faster through controls too. A nice wood. New dobb spikes (well, last year's shoes at last year's prices!) were nice and comfy.

Another gorgeous day, which was good, because if it had been raining then the fiasco with transport would have meant queuing for buses in the rain for 2hrs in our case (90 mins on the way there, 30 mins on the way back), which would have been miserable. As it was several people gave up on the queue and went home. Crazy.

Running warm up/down 5:00 [3] 0.5 km (10:00 / km)

Virtually no warm up, and no warm down (Jamie to look after).

Sunday Apr 12, 2009 #

Orienteering race 1:36:46 **** 11.58 km (8:21 / km) +225m 7:37 / km
27c shoes: Walsh PB Trainer Ultra

JK day 3 - Detchant, Greensheen, Cockenheugh blah blah, M35L (9.9km). A nicer area and I felt like I was running harder, but I got the same mins/km as yesterday! This was probably due to losing the best part of 7-8 mins on three small errors and one majorly bad grot-bound route choice in the controls in the grotty bit of forest after the lovely open hill and before the ca 1km run in along fields. Why did we have to go through that stuff? Totally pointless. Feet still sore but Walshes were much kinder to my feet today. An even more glorious day than yesterday; why can't all Easters be like this?

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Walsh PB Trainer Ultra

A decent leg-stretch warm up from the assembly to the start - legs felt OK.

Saturday Apr 11, 2009 #

Orienteering race 1:43:26 [3] **** 12.42 km (8:20 / km) +320m 7:23 / km
24c shoes: Silva K80 dobs

JK day 2, Kyloe: M35L (8.8km + 320m). Slow, tough forest; even the open was slow and mostly covered in deep brash. Not an area for people who like to run! Lots of extra distance in order to take path routes to avoid the grot, but with nearly dead shoes and insoles like paper it was like running on nails; I have the blister on the sole of my foot to prove it. Hobbling painfully for the last 5km+. Legs a bit tired but brain more tired and I made some fluffs later on. A good time would have been 20 mins faster.

HRM died en route to the start; new battery required.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Silva K80 dobs

A wee warm up jog to the start and a modicum of stretching.

Friday Apr 10, 2009 #

Event: JK 2009

Orienteering race (Sprint O) 20:19 [4] ***** 4.38 km (4:38 / km)
ahr:161 max:172 24c shoes: Asics Gel Landreth 3

M35 sprint at the JK, around Newcastle. Quite enjoyed myself, didn't have the leg speed to really run fast, but tried hard. Only made ca 45-50s of errors, or so I thought until I downloaded & was told that I'd missed #18. As soon as I looked at my map I realised that I HAD missed it; it was a short leg in the middle of a straight line from #17 to #19, and in having to think about how to cross the motorway I just didn't see the control.

Absolutely livid with myself, I was swearing away like a trooper and Beccy had to tell me to go for a walk to calm down before I scarred Jamie & the Wilson kids for life.

C • Straight lines 2

Running warm up/down 15:00 [2]
shoes: Asics Gel Landreth 3

Decent warm-up including various high knees, bum kicks, sprints etc. Warm down not included as it consisted of a walk into the city centre with a face like thunder, scattering frightened shoppers from my path.

Thursday Apr 9, 2009 #

Running (Easy run) 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel Landreth 3

Very easy jog around Beecraigs to try to loosen up my back and legs. Paths very muddy - poor shoe choice. Hope I feel better than this tomorrow...

Wednesday Apr 8, 2009 #

Running (Road and trail) 46:02 9.58 km (4:48 / km) +120m 4:31 / km
ahr:151 max:165 shoes: Nike Air Pegasus 25

Out to Ashfield, back via Auchinlay Rd, up to the school, down to Tescos, home up the hill. Plod plod. Legs felt very flat - back to not being a runner again. Was trying quite hard on the hill to get home in time for Beccy to get out to the FVO run - only to find that I'd beaten her back from the nursery! Jamie walked all the way home yesterday, and would have done so today too if she hadn't run out of time and had to wrestle him into the buggy...

Tuesday Apr 7, 2009 #

Note
(rest day)

Up at 0430... flight to Frankfurt... 230km drive... 1hr meeting... 230km drive... flight back from Frankfurt... home by 2330.

Not much chance to exercise. Bah.

C • Video Conferencing??? 2

Monday Apr 6, 2009 #

Running (Trail) 47:51 [3] 9.57 km (5:00 / km) +35m 4:55 / km
ahr:147 max:162 shoes: Asics Gel Landreth 3

A wee recovery run from the Alba Centre. Not that my legs, as I quickly realised, needed any recovery after yesterday's leisurely jog. I started off with a minor explore that proved fruitless, then set off on the Blackburn circular only to quickly bump into Fraser, who suggested a variation on the norm: a route that involved a visit to Blackburn sewage works (he didn't mention that) and a nice wee horse jumping course which I couldn't resist testing out with the odd whoop and whee that would have been very embarrassing had there anyone around to notice.

Strength training (Pilates) 30:00 [2]

FVO session - last of the series, extra special effort. Much amusement at the stiffness exhibited by the half marathon wonder boys!!

Strength training (Circuits) 30:00 [3]

...even MORE amusement, particularly with the squat jumps, eh Ross?! Only one set of 45/10 tonight - followed by some end-of-season comedy team exercises. Good fun.

Sunday Apr 5, 2009 #

Event: TAY Regional Event & Scottish O League 1

Orienteering race 1:40:50 [3] *** 10.39 km (9:42 / km) +375m 8:13 / km
ahr:143 max:161 shoes: Silva K80 dobs

SOL 1, Auchingarrich. Woke up with a stinking hangover, rather too much vino collapso drunk at Will's 30th birthday meal last night. Jogging to the start just made me feel sick, so I started very slowly - the only option in that grot anyway. Wobbled at #2 (eyes barely open, neurons firing very slowly), then completely lost it at #3 and stopped way too soon. Lost ca 5 mins. Bit shakey en route to #4 too, but after that I managed to get those neural pathways a little unclogged and jogged gingerly along for the remainder of the course with only one minor woblette. Perhaps this relatively accuracy was down to the extremely gentle pace...

Not the greatest area in the world. But, hey, the sun was out. Which made yesterday, the day of our race, the only duff day in over a week. Cheers, God.

Saturday Apr 4, 2009 #

Event: British Sprint O Champs

Note
(rest day)

No chance for a run today... slaving over a hot computer, and hovering whilst JonX and Robin did all the hard work with the start times for race 2. SI software really is a piece - no, several pieces - of rancid squirrel poo.

Friday Apr 3, 2009 #

Note
(rest day)

Planned to get out at lunchtime but it didn't happen - rushing to get work done in order to get home early to prep for tomorrow's event. Not encouraged by starting to get yet another head cold too.

Thursday Apr 2, 2009 #

Running (Trail) 41:55 [3] 8.63 km (4:51 / km) +65m 4:41 / km
shoes: Asics Gel Landreth 3

I was keen to get out for 3 days in a row to keep up the effort to get the legs used to running every day again. It was a gorgeous day to be out - hot in the sun! I wasn't concerned about speed, which was a good thing because my legs felt very slow and jaded. I headed out from the Alba Centre up towards Bellsquarry - noticing on the way that the wee bit of wood is called "Wilderness Wood", not exactly the most apt of names, but some would argue that all of West Lothian is a bit of a wilderness, I guess...

Stretching warm up/down 10:00 [0]

Wednesday Apr 1, 2009 #

Running warm up/down 8:31 [2] 1.75 km (4:52 / km) +10m 4:44 / km
ahr:142 max:156 shoes: Nike Air Pegasus 25

Arrived early for the FVO club run from the uni, so went for a wee jog beforehand. Legs felt like lead.

Running (Trail) 45:55 [3] 8.39 km (5:28 / km) +235m 4:48 / km
ahr:145 max:159 shoes: Nike Air Pegasus 25

Finally realised at 18:20 that I'd got the time wrong for the run, so headed off myself!

Around the campus, up to Witches' Crag and onto the muir, along to the upper CP, down then along the top of Hermitage Woods to finish back at the uni.

Legs were utter rubbish. It was 30mins in before I even vaguely felt like I was actually running.

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