Training Log Archive: bradcIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
Running (Easy run) 46:59 8.82 km (5:20 / km) +185m 4:49 / km
ahr:146 max:161 shoes: Inov8 RocLite
Feeling pretty sh*t really - but my back felt a bit better afterwards
Tuesday Sep 29, 2009 #
Running (Trail) 55:00 [3] 11.21 km (4:54 / km) +175m 4:33 / km
ahr:153 max:167 shoes: Inov8 RocLite
A run in the rain to let off steam after a half-hour stand up shouting match on the phone with my favourite 'customer'. I'd have run fast if my back hadn't still been killing me, but enough pressure was released for me to regain my composure. Nice to be running in the (warm) rain again, although the paths were disappointingly not very muddy - not even the Darn Path, nor the climb up the steep path to Pisgah.
Monday Sep 28, 2009 #
Note
(rest day)
A visiting guest to say goodbye to in the morning so no cycle to work, and B was out tonight so no circuits. Bah. Bah. Black Sheep. etc. Ange popped by, though, before heading off to cycle the length of South America for the next seven months; I felt even more unfit, just from talking to her!
Sunday Sep 27, 2009 #
Note
(rest day)
Too sluggish in the morning to run at Newtonmore before returning to Dunblane, and then no time to do so before our influx of guests from Seattle, Chicago, London (and Livingston). Three social days/evenings in a row with only 80 mins of exercise to balance out the calorific intake - erk.
Saturday Sep 26, 2009 #
Running (Terrain) 43:10 [3] 6.64 km (6:30 / km) +25m 6:23 / km
ahr:146 max:158 shoes: Walsh PB Trainer Ultra
Beccy & I stopped off at Lossie en route to the Scottish Sprints in Lossiemouth, and I went out for a wee run in the terrain, taking in one of the wee training courses that we'd used last time FVO had a training event there. Such a gorgeous place to go for a run, smashing underfoot, and on a glorious day to boot. Fab.
Orienteering race (Sprint O) 25:28 [4] ***** 4.75 km (5:22 / km) +15m 5:17 / km
ahr:162 max:171 shoes: Nike Air Pegasus 25
Scottish Sprint Champs at Lossiemouth. M35 - course A, 3.4 km.
A pretty average run so I was surprised to have won my age class, albeit by default, because the two quality entrants on my course (Jase and Rog) both ran 5 mins quicker than me but fell foul of the stupid EMIT system. I did spend bloody ages at every control manhandling my brikke into the slot, which was why I didn't mispunch; with SI my time (and most others') would likely have been a good minute faster. I made a few mistakes - particularly on #11 (ca 45s), then on the last control before returning to the urban area (ca 25s), but mostly I was just too poor an orienteer to be able to navigate such an intricate course at anything approaching high speed.
It was a grand wee course, grand map and a lot of fun. Shame it wasn't very better attended, no doubt due to the lack of a nearby regional-level event the next day to help people justify the travel.
A pretty average run so I was surprised to have won my age class, albeit by default, because the two quality entrants on my course (Jase and Rog) both ran 5 mins quicker than me but fell foul of the stupid EMIT system. I did spend bloody ages at every control manhandling my brikke into the slot, which was why I didn't mispunch; with SI my time (and most others') would likely have been a good minute faster. I made a few mistakes - particularly on #11 (ca 45s), then on the last control before returning to the urban area (ca 25s), but mostly I was just too poor an orienteer to be able to navigate such an intricate course at anything approaching high speed.
It was a grand wee course, grand map and a lot of fun. Shame it wasn't very better attended, no doubt due to the lack of a nearby regional-level event the next day to help people justify the travel.
Running warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
Warm up in the quad and a wee warm down jogette around the school playing fields with Jon.
Friday Sep 25, 2009 #
Note
(rest day)
Wiped out and with a sore lower back after the business trip to Hamburg - but also lazy.
Thursday Sep 24, 2009 #
Strength training 20:00 [1]
Checking out today so no running... but some easy core work required to fix a bad back.
Wednesday Sep 23, 2009 #
Running (Easy) 40:22 [3] 8.6 km (4:42 / km)
ahr:145 max:161 shoes: Nike Air Pegasus 25
Another short run out from the hotel - this time with a gippy tum! At least I made it into the park before I had to turn back.
Note
...and 10km of walking today!
Tuesday Sep 22, 2009 #
Running (Easy run) 31:00 [2] 6.2 km (5:00 / km)
ahr:145 max:156 shoes: Nike Air Pegasus 25
Morning jog before breakfast. I really don't like running first thing, it always feels as if my legs are on backwards. I started feeling vaguely alive by the time I'd run the 3km to the Volkspark - just in time to turn around & run back in time to meet the others for brekkie. Business travel. Yuk.
Note
6km of walking today...
Monday Sep 21, 2009 #
Strength training (Home circuits) 25:00 [1]
...or hotel circuits. Lower back a disaster area after yesterdays's O, 6 hours of travelling, and inevitably soft hotel bed.
Note
(rest day)
Apart from ca 3km of walking to and from train stations and around the (massive) exhibition centre in Hamburg, zero exercise. Unavoidable duty of getting puddled with the other guys on the stand duly endured, and enjoyed, but tomorrow must see me navigating (ha!) my way to the Volkspark for some sort of run.
Sunday Sep 20, 2009 #
Orienteering race 1:10:42 [3] *** 8.3 km (8:31 / km) +195m 7:37 / km
ahr:145 max:165 spiked:0/18c shoes: Jalas Jukola FLX
SOL, Dalnamein.
I. Was. A Complete and Utter. C*ck.
Might as well have been running without a compass. Or, indeed, a map. Didn't get a single control straight, and even in the open when I ran fast I ended up 150m in the wrong direction. Useless.
Huge vote of thanks to Terry for letting me run mega early, at 10am, so that I could get back in time to let Beccy get a run in time for me to leave early so that I could catch a 4pm flight to Hamburg. That's why I LIKE orienteering, despite being sh*t at it - people who bend over backwards to help. Officious nobs who stop you going around the string course before you run your own course, on the other hand... 'nuff said.
One benefit of running half an hour before first start was that I was running through the area before all the deer had been scared away. At one point I popped out into a clearing and found myself about 6ft away from a stag in full anchorage. He was an incredibly regal - and humbling - spectacle. We humans are pretty rubbish creatures, really.
I. Was. A Complete and Utter. C*ck.
Might as well have been running without a compass. Or, indeed, a map. Didn't get a single control straight, and even in the open when I ran fast I ended up 150m in the wrong direction. Useless.
Huge vote of thanks to Terry for letting me run mega early, at 10am, so that I could get back in time to let Beccy get a run in time for me to leave early so that I could catch a 4pm flight to Hamburg. That's why I LIKE orienteering, despite being sh*t at it - people who bend over backwards to help. Officious nobs who stop you going around the string course before you run your own course, on the other hand... 'nuff said.
One benefit of running half an hour before first start was that I was running through the area before all the deer had been scared away. At one point I popped out into a clearing and found myself about 6ft away from a stag in full anchorage. He was an incredibly regal - and humbling - spectacle. We humans are pretty rubbish creatures, really.
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Jalas Jukola FLX
Jog back from the finish with Gazzaroo.
Saturday Sep 19, 2009 #
Event: STAG SOL + 11person weekend
Orienteering race 43:41 [4] *** 5.6 km (7:48 / km) +170m 6:46 / km
ahr:157 max:172 shoes: Jalas Jukola FLX
Leg 3 green for FVO 2nd team. I nearly got called up to the first team when Ross was late - thank heaven he turned up, it'd have been a disaster for FVO had I run for him. I was rubbish to #1, ran too far to #2 (2m30s down by now), and then had a complete mind warp en route to #3 and lost 5-6 mins due to a 180. I only worked out what I'd done when en route to #4 I started to do the same thing (another minute lost)! Wazzock. After that I started to move along OK and had only a couple of minor wobbles, but the damage had been done. Reckon the best I could have hoped for would have been about 34 mins; Scott ran it in 25. That's cause he's fast and I'm slooooooow.
Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Asics Gel-Trail Attack WR
Warm down.
Friday Sep 18, 2009 #
Gym (Cross-trainer) 45:00 [3] 9.5 km (4:44 / km)
Crippled lower back after yesterday - well, it's been hurting since the cycle ride, but the 11 hours in a car was the last straw - and since I could hardly bend forward enough to touch my knees, running was definitely out. Back to the cross-trainer.
Gym (Strength training) 10:00 [1]
Some core work.
Thursday Sep 17, 2009 #
Note
(rest day)
11 hours in the car to and from Manchester... lovely.
Wednesday Sep 16, 2009 #
Running (Trail) 38:45 [3] 7.58 km (5:07 / km) +100m 4:48 / km
ahr:145 max:156 shoes: Nike Air Pegasus 25
I couldn't join the FVO run tonight but was tickled by the idea of a run around Doune, so I stopped off there on my way back from Dunfermline (er) and went for a pootle round the ponds, castle and wood. Still feeling tired and jaded, it'd be nice to feel good whilst running again. More practice required.
Tuesday Sep 15, 2009 #
Cycling (Road) 1:23:52 [3] 39.86 km (28.5 kph) +330m
ahr:130 max:149 shoes: SPDs
A gorgeous lunchtime spin out around the Thornhill loop on my much neglected road bike. For some reason my thighs felt very tired, but I still managed a reasonable pace; some of those road surfaces really aren't up to scratch for 23C tyres, though, I nearly lost several fillings. The usual lower back ache for the last 20 mins or so.
Monday Sep 14, 2009 #
Running (Trail) 45:19 [3] 9.2 km (4:56 / km) +220m 4:24 / km
ahr:152 max:166 shoes: Inov8 RocLite
Lunchtime run in the glorious sunshine - amazing how quickly the paths have dried out. Darn Path - Pisgah - monument - steading. Legs very dead and both calves tight after two days' manhandling a motorbike around twisty little Scottish roads. It was worth it, though.
Strength training (Pilates) 40:00 [2]
First FVO Pilates of the season. A gentle re-introduction to the art of human origami from Piles-maister Jase. Core muscles? They'll be those things that have turned to jelly over summer, then?
Strength training (Circuits) 30:00 [3]
...and circuits too. Also an easy session, only 20/10 x 2 (although I pretty much started as soon as I got to each station), but I left puddles. Yeuch. Apparently a profusion of perspiration is a sign of being either very fit or very UNfit. No prizes for determining which applies in this case.
(Includes jog warm up/down etc etc)
(Includes jog warm up/down etc etc)
Sunday Sep 13, 2009 #
Note
(rest day)
See yesterday, more of the same, this time via Achnasheen, Moray, Speyside, Deeside. It tried to rain on us in Moray and Speyside - boo hiss. That Deeside / Glen Shee road made up for the earlier slight sprinkling, though.
Rather stiff and sore by the time I got home!
Rather stiff and sore by the time I got home!
Saturday Sep 12, 2009 #
Note
(rest day)
Vrrroooom, screech, scrape, vrrrrooom, screech scrape, repeat until Applecross is reached. What a perfect day to be on a motorbike. Despite it being a fairly physical activity, though, I really can't call it training.
Note: Applecross campsite is the very mid-legs of the Apis Mellifera. Everyone should go there at least once.
Note: Applecross campsite is the very mid-legs of the Apis Mellifera. Everyone should go there at least once.
Thursday Sep 10, 2009 #
Note
(rest day)
Babysitting detail again
Running (Trail) 37:48 [3] 8.41 km (4:30 / km) +30m 4:25 / km
ahr:157 max:168 shoes: Nike Air Pegasus 25
Lunchtime run in Livingston. Pressed for time, as always, but glad I got out. The legs felt OK and I made reasonable progress, although the 800m section through the muddy wood was sloooow - 5:52/km pace.
Stretching 10:00 [0]
Tuesday Sep 8, 2009 #
Running (Road and trail) 37:51 [3] 7.55 km (5:01 / km) +75m 4:47 / km
ahr:145 max:162 shoes: Asics Gel-Trail Attack WR
No track for me tonight - on babysitting duty - so I sneaked out for a quick, no, short, run between con-calls over lunch. I stepped out of the door into the teeth of a gale, rain lashing down. And up, and sideways. Exhilarating stuff.
Sadly my legs didn't feel as exhilarated as my neuron(s?), and steadfastly refused to break out of plod mode. I splashed out to Ashfield, where the rain stopped and blue skies appeared, but the path didn't magically dry out; at one point I was wading through two feet of water. Cool. The river was a raging torrent, too - most impressive. Another fine balmy Scottish summer's day.
Sadly my legs didn't feel as exhilarated as my neuron(s?), and steadfastly refused to break out of plod mode. I splashed out to Ashfield, where the rain stopped and blue skies appeared, but the path didn't magically dry out; at one point I was wading through two feet of water. Cool. The river was a raging torrent, too - most impressive. Another fine balmy Scottish summer's day.
Monday Sep 7, 2009 #
Cycling (Road) 48:09 [3] 17.88 km (22.3 kph) +295m
ahr:138 max:163 shoes: SPDs
Linlithgow - Livi cycle commute. I was riding into a fairly notable SW headwind, and the ground was a bit wet, so I decided that it wasn't worth trying to push it this morning and just cruised along at a notch down from the usual effort level. Only 2 minutes down on my last cycle anyway; it's amazing how much extra energy you have to put in in order to lift an 'average' time to a 'good' one. Not that that's going to stop me trying, of course.
Cycling (Road) 42:30 [3] 17.89 km (25.3 kph) +215m
ahr:140 max:166 shoes: SPDs
Reverse route. I was buzzed by a pair of neds in a dropped Fiesta; they brushed past me, dangerously close, and honked their pratt-tune horn. Thankfully I controlled the wobble and didn't fall off. I displayed the finger, and a minute or so later turned off onto the country road at the start of the big climb. Two minutes later they buzzed past me again, this time hurling abuse. These sort of fools are the worst kind of road hog - invincible in their own pea brains, kings of the road, let loose in charge of a 1.2 tonne killing machine. Would it even have registered through their thick skulls that they could easily have killed me, and the impact that that would have on their lives as well as my own (not that the latter would matter to them)? Nope, almost certainly not. Oh well. At least they didn't run me over, stop the car, get out and stab me to make sure.
Sunday Sep 6, 2009 #
Running (Road) 50:45 [3] 11.23 km (4:31 / km) +80m 4:22 / km
ahr:153 max:164 shoes: Nike Air Pegasus 25
Home - Kinbuck - Auchinlay Road - Cathedral - Home.
Not much training to show for the weekend. To be honest I was in a bit of a DBF about work / life / training / weather all Sat and Sun, and if Beccy hadn't kicked my sorry ass out I'd not have got any running in at all. As it was, given my mood, it was inevitable that as I trudged along I could only reflect on the fact that in my Edinburgh days I'd normally have been running along at 45s/km faster for 15 miles, not 11km... but I'd snapped out of it by the time I got home. Running is good for the soul, it's just that you have to keep doing it to keep reminding yourself.
Not much training to show for the weekend. To be honest I was in a bit of a DBF about work / life / training / weather all Sat and Sun, and if Beccy hadn't kicked my sorry ass out I'd not have got any running in at all. As it was, given my mood, it was inevitable that as I trudged along I could only reflect on the fact that in my Edinburgh days I'd normally have been running along at 45s/km faster for 15 miles, not 11km... but I'd snapped out of it by the time I got home. Running is good for the soul, it's just that you have to keep doing it to keep reminding yourself.
C • dbf 3
Friday Sep 4, 2009 #
Running (Hilly) 30:40 [2] 5.02 km (6:07 / km) +110m 5:30 / km
ahr:142 max:158 shoes: Nike Air Pegasus 25
Thursdays and Fridays are turning into too-busy-to-run days; this is not a trend I wish to continue. Must try harder, I thought, so I managed to squeeze in a(nother) short run, at a slow pace due to the extremely muddy, slippery and rocky path. Comedy uphill section - one step forward, skid and much arm flailing, one step back, repeat. Trainers not the greatest choice of footwear.
The utility room is now full of pairs of wet shoes that are not drying out in the sun (ha ha!). At this rate they will dissolve before the sun comes out (next spring?)
The utility room is now full of pairs of wet shoes that are not drying out in the sun (ha ha!). At this rate they will dissolve before the sun comes out (next spring?)
Wednesday Sep 2, 2009 #
Strength training 25:00 [1]
Woke up early after a fitful night, crippled by a less than supportive hotel bed with a 3000 tog duvet on it. D'oh. Since it was so early I thought that I should do some nice exercises to uncripple myself.
Orienteering (WEE) 46:22 *** 6.67 km (6:57 / km) +180m 6:08 / km
ahr:159 max:170 shoes: Jalas Jukola FLX
WEE - Dumyat West.
Normally this would have been my bag, but I was frazzled and dehydrated by my trip. I felt awful for the first 20 minutes and nearly jacked. I eventually picked up a little on the long leg, then noticed Steve N slowly reeling me in and promptly forgot to think about where I was going, and lost 90s, d'oh!
Highlight of the evening was to meet my new neighbour, Matthew Inman... wee soul!
Normally this would have been my bag, but I was frazzled and dehydrated by my trip. I felt awful for the first 20 minutes and nearly jacked. I eventually picked up a little on the long leg, then noticed Steve N slowly reeling me in and promptly forgot to think about where I was going, and lost 90s, d'oh!
Highlight of the evening was to meet my new neighbour, Matthew Inman... wee soul!
Tuesday Sep 1, 2009 #
Running (Trail) 37:20 [3] 7.28 km (5:08 / km) +180m 4:34 / km
ahr:153 max:168 shoes: Walsh PB Trainer Ultra
Heading off to the west of Ireland today, and I just had time for a Gathering Stane "plus" run before heading to the airport. Oh, I showered as well, or even (c)RyanAir might have kicked me off. I loathe RyanAir... but there is no alternative if going to Shannon. I'd seriously considering walking or hitching a lift on the back of a donkey cart in preference to paying money to those thieving t*rds if I only had the time to spare.
Anyway, rant off. Legs felt strong, the path was even more of a river than last time (6 inches deep and flowing strongly), so all was good and jolly fun.
Anyway, rant off. Legs felt strong, the path was even more of a river than last time (6 inches deep and flowing strongly), so all was good and jolly fun.