Training Log Archive: bradcIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
5 PM
Running (Trail) 43:23 7.97 km (5:27 / km) +49m 5:17 / km
ahr:136 max:149 shoes: Asics Gel Cumulus 12
Last day in Dundrum - packing in the morning, then to Tollymore Forest Park for a picnic and a walk with Grandad Eddie & the kids. Come 5pm I had time to nip out for a quick jaunt, great plans for a swift trot; sadly I felt completely dead! It was all I could do to make my legs shuffle forwards. In retrospect, drinking something during the day might have been a wise thing to do... whoops.
Back to Murlough - over the Downshire bridge, down the cut, then up onto the dunes and back along those (up and down) to the main Back Shore path. Turned there rather than go around the House; back along the horse path. Fantastic, hot day, just a shame I wasn't really enjoying it!
Back to Murlough - over the Downshire bridge, down the cut, then up onto the dunes and back along those (up and down) to the main Back Shore path. Turned there rather than go around the House; back along the horse path. Fantastic, hot day, just a shame I wasn't really enjoying it!
Friday Apr 29, 2011 #
8 AM
Running (Trail) 1:05:01 10.96 km (5:56 / km) +45m 5:49 / km
ahr:130 max:141
Final FVO early morning jaunt around Murlough. Gorgeous again. Not feeling so gorgeous myself, though - back and left calf pretty sore. Eventually warmed up. This pre-breakfast running lark isn't so bad!
Thursday Apr 28, 2011 #
4 PM
Cycling (Road) 1:26:47 38.99 km (27.0 kph) +349m
ahr:124 max:169
Afternoon jaunt on the road bike up to Hilltown and back. Gloriously sunny - fantastic views of the north side of the Mournes, Slieve Bearnagh looking superb. Back seized up, as usual, but I made it home in time for some al fresco dining!
Wednesday Apr 27, 2011 #
8 AM
Running (Trail) 57:36 9.0 km (6:24 / km) +34m 6:17 / km
ahr:124 max:147 shoes: Asics Gel Cumulus 12
Yesterday morning's run was so nice, we did it again! Well, a slight variation, and with Jon and MC for company, but without Rog (gone home) or Will (we forgot to tell him, whoops!). The weather was even sunnier. Fab.
6 PM
Running (Trail) 54:15 10.98 km (4:56 / km) +64m 4:48 / km
ahr:145 max:154 shoes: Asics Gel Cumulus 12
After an easy family day, an opportunity to get out for a second run in the day presented itself, so I took it. A somewhat more honest pace than the morning jogs. I did much the same route as Will had done an hour earlier, heading down to Slidderyford bridge, then back up through the dunes (much up and down, phew!) to Murlough house and back on the grassy trails. Really lovely.
Tuesday Apr 26, 2011 #
8 AM
Running (Trail) 52:47 8.23 km (6:25 / km) +37m 6:16 / km
ahr:125 max:144 shoes: Asics Gel Cumulus 12
As local tour guide, I was happy to lead out a small troupe of early morning runners from Dundrum around the lovely, grassy and sunny trails of Murlough. Very easy, chatting pace. Great way to start the day.
Monday Apr 25, 2011 #
10 AM
Orienteering race 41:12 7.04 km (5:51 / km) +73m 5:34 / km
ahr:161 max:170 shoes: Inov8 O-Roc 350
JK Relays, second string M120+ team, 1st leg (6.1km). Pretty pleased with my run. When I used to be fit, I'd always sprint off after the leaders on leg 1 and then get lost and duff up #1. This time, being too slow to do that, I trundled along in the back third of the pack and made a beeline through the hoardes of "Day of the Triffids" victims, nailing it. Yes! After that I was pretty much AOK, only a too hasty route decision on the long leg to #8 costing me 1 min, and one slight bit of carelessness on the thicket after leaving the urban bit costing me another 20s or so. I simply wasn't fast enough to compete with the big boys, but by my standards I navigated very well. Happy.
Funny how an area that I found so tough underfoot on Saturday was much easier today...
A grand end to an excellent JK. Well done, NIOA.
Funny how an area that I found so tough underfoot on Saturday was much easier today...
A grand end to an excellent JK. Well done, NIOA.
Sunday Apr 24, 2011 #
10 AM
Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Inov8 O-Roc 350
Long jog to the start today!
Orienteering race 1:12:58 **** 9.4 km (7:46 / km) +405m 6:23 / km
ahr:151 max:162 shoes: Inov8 O-Roc 350
JK day 3, Slieve Croob; M40L, 8.1km + 465m. Open fellside with lots of climb - hard work for tired legs! My lack of training was very telling; it was all I could do to maintain a steady plod. The final big climb, up to #16, was brutally hard.
Saying that, I only made about 3 minutes of mistakes in total, so I was reasonably pleased with my run. And, it was warm and pleasant. No complaints.
Saying that, I only made about 3 minutes of mistakes in total, so I was reasonably pleased with my run. And, it was warm and pleasant. No complaints.
Saturday Apr 23, 2011 #
9 AM
Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Inov8 O-Roc 350
Jog to the start - somewhat longer than the 1km advertised!
10 AM
Orienteering race 1:27:41 11.06 km (7:56 / km) +250m 7:07 / km
ahr:153 max:170 shoes: Inov8 O-Roc 350
JK Day 1, Tyrella South M40L: 9.3km +250m. This was very hard work! All the dune hills seemed to be very big, and the running was often tough going underfoot. As per usual with complex areas, I really struggled to read the contour detail, and my tried and trusted "straight line" style to the area of the circle, then footer around until I found the control, wasn't the best. Given that, I actually did OK, settling into a reasonable rhythm after fluffing #1 by 3 minutes. I was scrappy on several others but only really fluffed two more, both times when I met Peggy on the course! Very annoyed to throw away 3 minutes on #21, when I was tired and misread my control numbers, running past my control thinking that I was looking for another one, only realising (and returning) about 3 minutes later. Silly.
Tough but good fun. And - there was a beer tent! Top stuff.
Tough but good fun. And - there was a beer tent! Top stuff.
Friday Apr 22, 2011 #
Event: JK 2011
3 PM
Orienteering race 15:58 2.78 km (5:45 / km) +34m 5:25 / km
ahr:160 max:173 shoes: Inov-8 F-Lite 230
JK Sprint, Stranmillis College - M40L, 2.2km +50m. Reasonably happy with my run, only 50s down on Jon and 70s on Roger which, considering my poor prep and hesitant orienteering, wasn't too bad a result. Was OK, if slow, in the first part, but whilst everyone else speeded up in the second half, I slowed down, because it was vaguer and had some of that vegetation stuff! I was much happier running around the buildings.
Good fun, and an enjoyable start to the weekend's proceedings.
Good fun, and an enjoyable start to the weekend's proceedings.
Tuesday Apr 19, 2011 #
3 PM
Running (Trail) 1:12:01 14.22 km (5:04 / km) +254m 4:39 / km
ahr:149 max:164 shoes: Asics Gel Cumulus 12
Had to come home early to get the car into the shop - and it was such a lovely sunny day that I had to skive off for a run. Took a nice route out to Ashfield, then back to Laighills, up past Chez Longhurst, over the hill to the pipe bridge, then up the steep path to the Sherrifmuir Road and back home via Dykedale road. Tired a bit - still not 100% - and I appear to have bruised the ball of my left foot somehow. Standing on an ice pack helps!
Monday Apr 18, 2011 #
Note
Sadly ran out of time to go to the final pilates and circuits sesh tonight - last-minute panic birthday shopping seemed rather higher up the priority tree!
1 PM
Running (Train run) 38:38 8.22 km (4:42 / km) +79m 4:29 / km
ahr:151 max:158 shoes: Asics Gel Cumulus 11
First run since last Tuesday, legs a bit out of practice. Still have a sore throat, so I was just looking for an easy pootle. Up through Wilderness Wood and Bellsquarry to Murieston Water, short wander around rarely used tracks, then back via Bellsquarry Wood. Nice and warm out.
Sunday Apr 17, 2011 #
4 PM
Cycling (Road) 1:20:35 36.51 km (27.2 kph) +342m
ahr:137 max:161
Home-Braco-Blackford-Sherrifmuir Inn-home.
After Gary & Louise cycled this route yesterday - and Janine did it this morning (failed to hook up AGAIN!) - it was all too tempting to get out the fast road bike and have a blast, after a good morning and afternoon ticking off things on the garden to-do list (now only about 6 pages long!).
Felt grand to be out and cycling along on a fast bike. Kept up a good pace on the outward leg, and had managed to keep a 20mph average by the time I turned at Blackford. Then it was all uphill into a headwind, oof! Such a lovely road, though, I soon forgot the pain and just enjoyed the great views and glorious sunshine. Got to the Sheriffmuir Inn in 70 minutes dead (target, tick!) but just failed to break the 80 minutes to get home. Headwind and poor road surface stopped a full-on 40mph dash down the steep hill.
Back and shoulders complaining mightily by the end, but it was grand to be out.
After Gary & Louise cycled this route yesterday - and Janine did it this morning (failed to hook up AGAIN!) - it was all too tempting to get out the fast road bike and have a blast, after a good morning and afternoon ticking off things on the garden to-do list (now only about 6 pages long!).
Felt grand to be out and cycling along on a fast bike. Kept up a good pace on the outward leg, and had managed to keep a 20mph average by the time I turned at Blackford. Then it was all uphill into a headwind, oof! Such a lovely road, though, I soon forgot the pain and just enjoyed the great views and glorious sunshine. Got to the Sheriffmuir Inn in 70 minutes dead (target, tick!) but just failed to break the 80 minutes to get home. Headwind and poor road surface stopped a full-on 40mph dash down the steep hill.
Back and shoulders complaining mightily by the end, but it was grand to be out.
Saturday Apr 16, 2011 #
4 PM
Cycling (Road) 53:41 22.57 km (25.2 kph) +178m
ahr:136 max:158
Cycled home from Briarlands after an afternoon there with the kids and grandparents. Still not 100% so took it easy. Had intended to head up from Thornhill over the hill towards Callendar, then cut back along the back road to Deanston, but it was a nasty headwind all the way out to Thornhill and my legs weren't in the game. Turned there and hopped directly back to Doune, then on home. Nice to be out on the bike, and starting to feel a bit human again.
Friday Apr 15, 2011 #
Note
(sick)
Ill.
Thursday Apr 14, 2011 #
Note
(sick)
Ill.
Wednesday Apr 13, 2011 #
Note
(rest day)
Business travel. Rubbish night's sleep, long meeting, journey home from Oldham. Too jiggered to contemplate exercise.
Tuesday Apr 12, 2011 #
12 PM
Running (Trail run) 34:21 [2] 6.43 km (5:21 / km) +85m 5:01 / km
ahr:144 max:163 shoes: Asics Gel Cumulus 12
Woke up with a sore throat, so I'm finally succumbing to Beccy's lurgh. Then I got a sore back and splitting headache after being stuck in a public procurement seminar all morning - augh! Given all those negative vibes (man), I decided that I couldn't face sitting in a car from 3pm - 8pm without loosening off / destressing first, so I parked at Deer Park and headed out for a slowest-of-the-slow jog around my old haunts of North Wood and Dechmont Law country park. Took a while for my back to unknot itself and I felt pretty rough and lacklustre, but, hey, it was grand to get out. Kill or cure.
Note: HR data for the first 5 minutes is total wash; insufficient salivic priming of the strap contacts.
Note: HR data for the first 5 minutes is total wash; insufficient salivic priming of the strap contacts.
Monday Apr 11, 2011 #
12 PM
Running (Trail run) 35:55 7.98 km (4:30 / km) +32m 4:25 / km
ahr:150 max:163 shoes: Asics Gel Cumulus 12
Lunchtime in Livi - Easter Breich circuit. Felt reasonably sprightly today, a bit more like a runner than normal. Slow going out through the wood (7 mins for the first 1300m) but then settled into a nice rhythm, gradually increasing the pace. Trails have dried out massively over the last month, hooray for summer!
6 PM
Strength training (Pilates) 30:00 [2]
Roadworks on Keir roundabout delayed me by 25 minutes, so I arrived 15 minutes late for the session; didn't miss out on the 100 100's, though (more's the pity). Ow ow ow
7 PM
Strength training (Circuits) 20:00 [3]
shoes: Asics Gel Cumulus 12
Running out of time tonight, so stuck with two reps of 30/5 and 20/5 (although the timing was pretty random - Jase :-P). Sweated buckets, sorry, anyone who was following me on the mats... yeurch.
Sunday Apr 10, 2011 #
11 AM
Running (Trail run) 16:56 2.76 km (6:08 / km) +134m 4:56 / km
ahr:147 max:161 shoes: Adidas Swoop 2
Another glorious day, and at last Beccy is feeling well enough for me to be able to get out for a run. Not well enough to go to Cademuir, though. Fancied a bit of O/terrain, and, given the glorious sunshine, I was keen to get out in the open, so I decided to run the Brown course from our 2007 Dumyat SOL (which I'd missed).
Started from the uni, steady run out and up to the start - smashing views from there. Legs a bit out of practice.
Started from the uni, steady run out and up to the start - smashing views from there. Legs a bit out of practice.
12 PM
Orienteering (Training) 1:08:57 *** 9.09 km (7:35 / km) +411m 6:11 / km
ahr:152 max:163 shoes: Adidas Swoop 2
8.5km +360m. Lovely, lovely. Moved along pretty steadily to start, although total cr*p on the climbs. Got better at those later, but my back started to give me gip after 50 minutes or so of bouncing around in the terrain. Gradually seized up and slowed down. Still lots of fun though. Tons of people out enjoying the sunshine, but since I wasn't on the paths I mostly just saw them from afar.
1 PM
Running warm up/down 11:36 1.99 km (5:50 / km) +7m 5:43 / km
ahr:135 max:148 shoes: Adidas Swoop 2
Stiff and sore trundle back down to the uni.
Thursday Apr 7, 2011 #
Note
(rest day)
Well, I'm not sick, but Beccy is - little chance of exercise today, other than chasing around after the kids.
Wednesday Apr 6, 2011 #
5 PM
Running (Trail) 51:11 9.8 km (5:13 / km) +197m 4:45 / km
ahr:150 max:162 shoes: Walsh Spirit Peak
Sometimes, after a hard and frustrating day hunched in front of the computer, you can take out your anger with a really hard run. Sadly, today was not that day, although I fulfilled the criteria. Felt lousy the whole way. HR way too high for the level of effort; hm. Beccy's feeling very ropey too. Things may be about to turn purple.
Monday Apr 4, 2011 #
6 PM
Strength training (Pilates) 40:00 [2]
Good session tonight - side planks! Wahay! 90 "100s" after three straight abs exercises, though - yeeouch.
7 PM
Strength training (Circuits) 25:00 [3]
shoes: VIbram 5-Finger Speed
30/5 and 20/5 again. Short reps = full blast. Got a bit sweaty. Whoops.
Sunday Apr 3, 2011 #
Running warm up/down 9:21 1.42 km (6:35 / km) +60m 5:26 / km
ahr:148 max:163 shoes: Inov8 O-Roc 350
Warm up jog to the start at SOL2 (well, OK, I walked/slithered up the steep slope at the end!). First starter.
Orienteering race (Race) 1:16:58 9.63 km (8:00 / km) +333m 6:49 / km
ahr:156 max:172 shoes: Inov8 O-Roc 350
SOL2, Polmaise and Sauchie. Brown - 7.7/335.
Positives - I was running pretty strongly, attacking the terrain more than I usually do, and got quite a lot of it right. It was lovely underfoot.
Negatives - several silly mistakes, and consistently poor control flow with no forward planning. Particularly annoyed at myself for running from #3 to #4 and then back to #3 again - argh! bye, bye 3 mins; concentrating too much on running on the long leg joining Polmaise to Sauchie, and not enough on route choice, throwing away far more than was gained by running hard; and binning 2m30s minutes on penultimate control #23, which was a crap control site, but I just wasn't careful enough. I was in the circle but didn't realise it, as there was no feature there of any note.
So - enjoyed it, but with just a bit more care could have saved a chunk of time, and with a bit more technique and control flow could have saved a lot more. I still couldn't have got anywhere near Steve N and Claire W though. Respect.
Positives - I was running pretty strongly, attacking the terrain more than I usually do, and got quite a lot of it right. It was lovely underfoot.
Negatives - several silly mistakes, and consistently poor control flow with no forward planning. Particularly annoyed at myself for running from #3 to #4 and then back to #3 again - argh! bye, bye 3 mins; concentrating too much on running on the long leg joining Polmaise to Sauchie, and not enough on route choice, throwing away far more than was gained by running hard; and binning 2m30s minutes on penultimate control #23, which was a crap control site, but I just wasn't careful enough. I was in the circle but didn't realise it, as there was no feature there of any note.
So - enjoyed it, but with just a bit more care could have saved a chunk of time, and with a bit more technique and control flow could have saved a lot more. I still couldn't have got anywhere near Steve N and Claire W though. Respect.
Running warm up/down 3:33 0.52 km (6:50 / km) +11m 6:11 / km
ahr:129 max:138 shoes: Inov8 O-Roc 350
Jog back from the finish with Hazel.
Orienteering (Training) 36:57 [2] 3.87 km (9:33 / km) +186m 7:42 / km
ahr:66 max:66 shoes: Inov8 O-Roc 350
Control collecting. Much shuttling back and forth - my hands are too wee to successfully carry 14 T-bars, a Finish bar and lots of tape! - until rescued by Rog.
Saturday Apr 2, 2011 #
Event: Erskine Urban Race
Note
(rest day)
Disappointed not to get to Erskine today - Jamie ill.