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Training Log Archive: bradc

In the 30 days ending Nov 30, 2011:

	activity	#	time	miles		km		+m
	Strength training	9	3:59:00
	Cycling	6	3:30:30	63.0	(18.0/h)	101.39	(28.9/h)	451
	Gym	6	3:05:04	24.85	(7:27)	40.0	(4:38)
	Hill walking	1	3:00:00	7.39	(24:21)	11.9	(15:08)	587
	Running	5	1:41:40	12.68	(8:01)	20.4	(4:59)	267
	Orienteering	1	33:34	3.74	(8:58)	6.02	(5:35)	92
	Swimming	1	15:00	0.47	(32:11)	0.75	(20:00)
	Stretching	1	5:00
	Total	23	16:09:48	112.13		180.46		1397
	[1-5]	23	16:04:48
averages - sleep:6

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Monday Nov 28, 2011 #

6 PM

Strength training (Pilates) 35:00 [1]
(injured)

Hm, a bit gippy today with some of the exercises, so, glad that Jase was taking it a little easy on us.

7 PM

Strength training (Circuits) 20:00 [2]
(injured)

Feeling tired, sore and creaky - so I didn't try too hard! 30/5, doubled up exercises.

Saturday Nov 26, 2011 #

4 PM

Cycling (Turbo trainer) 45:37 32.0 km (42.1 kph)
ahr:129 max:140 (injured)

Disgusting outside - and very windy - so I just had a steady/easy short session on the turbo trainer. Short interlude at 20 minutes when Jamie stuck his finger in the spokes that were spinning around at 26mph. Arrrrgggghhhhh!!!

Friday Nov 25, 2011 #

5 PM

Gym (Cross-trainer) 30:00 6.5 km (4:37 / km)
ahr:139 max:162 (injured)

Cross-ramp today, intervals on an ascending protocol. Easy start, medium-tough finish.

My back was great this morning after treatment yesterday - first time in ages I've got out of bed and been pain-free! - but after a day in front of a desk, I was pretty crip again. Could feel it gradually coming on all afternoon. Basically, I need a job where I don't sit down to work.

Cycling (Turbo trainer) 20:02 9.0 km (27.0 kph)
ahr:140 max:154 (injured)

Hill climb. Ow, poor legs.

Thursday Nov 24, 2011 #

Note
(rest day)

Physio. Still painful, but better (actually, quite ridiculous) flexibility. Two weeks more to concentrate on my exercises and no running, then re-evaluate the MRI option. Saving up for that (ouch).

Wednesday Nov 23, 2011 #

3 PM

Gym (Cross-trainer) 40:02 8.8 km (4:33 / km)
ahr:150 max:171 (injured)

Back still pretty sore (was bad yesterday), so I started easy, but things rapidly got better and I started to push. Worked hard.

Gym (Cross-trainer) 5:00 [4] 1.0 km (5:00 / km)
(injured)

Well, I started to ease down, but after about 80s thought, to heck with it, and fired back in. Despite the pause I nearly broke my 45 minute record, too!

Strength training 15:00 [1]
(injured)

Stretching off and core exercises.

Monday Nov 21, 2011 #

6 PM

Strength training (Pilates) 35:00 [1]
(injured)

Seemed too easy this week - need to step it up to 150 hundreds. If only to see the look on Roger's face.

Strength training (Circuits) 25:00
(injured)

(including warm up). Same 2x "doubled-up" exercises, but with 5s less recovery, at 30/5. Good workout. Bit sweaty (sorry, Fi).

Sunday Nov 20, 2011 #

4 PM

Gym (Cross-trainer) 40:01 8.84 km (4:32 / km)
ahr:146 max:171 (injured)

Late afternoon gym trip, just an hour to spare, so it was a good blast on the old fave X-T. Apologies to anyone within sweat spray distance (eurgh)

Strength training (Gym) 15:00 [1]
(injured)

Saturday Nov 19, 2011 #

11 AM

Cycling (Road) 34:55 14.8 km (25.4 kph) +103m
ahr:148 max:174 (injured)

To the FVO club champs at North Third. Out via the main road to BrOfA, thru Cornton, via Kings Park. Legs a bit out of practice on the uphills.

2 PM

Cycling (Road) 37:33 15.22 km (24.3 kph) +191m
ahr:149 max:170 (injured)

Return trip. Came up the old glen road from BrOfA rather than take the main road. It has been swept clear, so less muddy/slippy - bike still very klarty by the time I got home, though :)

Thursday Nov 17, 2011 #

Note
(rest day)

Physio. New advice is to STOP running. No surprise, since after a couple of weeks' trying to introduce some short runs, the injury is regressing significantly.

Flexibility and range of motion is great - obvious to anyone - but the nerve at L3/L4 is being impinged. This could be for a variety of reasons, with a bulging disc being one of the less awful options; disintegration of the facet joint being the nastiest. We'll see where we go with the treatment but an MRI might be required, and then possibly surgery. Cha-ching, oh to have private health insurance. Still, you only get one body, and if I don't fix it now, I could easily end up not being able to walk without pain, never mind run. Anyway - positive thinking, it won't come to that.

Wednesday Nov 16, 2011 #

Note
(rest day)

Standing up all day, manning a stand - back killing me long before the end...

Tuesday Nov 15, 2011 #

11 AM

Hill walking 3:00:00 [1] 11.9 km (15:08 / km) +587m 12:08 / km
(injured) shoes: Asics Gel Cumulus 12

In South Wales, on a nice day, with several hours to kill before the hotel will let me into my room... best go walk up a hill, then. Grabbed an OS map in a service station and Sugarloaf sounded interesting, so off I headed to Abergavenny. What a nice hill. I think there's a race up it; the grassy tracks are lovely, so it'd be a fast run! No fast running for me, today, though; hamstring sore from the off, so a walk was all that was on the cards. Cloudly and cold up top, but I had (just) enough clothing.

Far better than being stuck in an office. This job has to have SOME perks!

Monday Nov 14, 2011 #

11 AM

Running (Trail) 24:40 4.78 km (5:10 / km) +52m 4:54 / km
ahr:141 max:159 slept:6.0 (injured) shoes: Asics Gel Cumulus 12

"Run" - hmph, just a waste of a good shower. If it wasn't for the brufen kicking in I'd have had to stop within the first five minutes. Am getting to my wits end with this injury. Chiro couldn't fix it, physio isn't helping... what next? Just give up? Sigh. If I could just find something to cauterize all of my nerve endings in my lower back, I'd take it.

6 PM

Strength training (Pilates) 30:00 [2]
(injured)

Not too bad, hamstring tight but I was roughly as flexible as usual. Maybe I should give up running and just do Pilates...

Strength training (Circuits) 20:00 [3]
(injured)

2x 30/10, staggered double-up to increase the pain. Took it steadily, all OK. New boy Mike breezed through!

Sunday Nov 13, 2011 #

3 PM

Cycling (Road) 57:22 23.97 km (25.1 kph) +157m
ahr:134 max:157 (injured)

Today should have been a "run" (limp!) day, but I woke up with a very stiff and sore back, so it really wasn't on the cards. Had to get out and do something, though, so when opportunity presented itself in the late afternoon, I got out on the bike for an easy run out to Braco and back. Didn't fancy going up the hill to Sherrifmuir in my current state! Glad I made the effort, it certainly seemed to ease my back.

Friday Nov 11, 2011 #

12 PM

Running (Trail) 29:29 6.33 km (4:39 / km) +35m 4:32 / km
ahr:156 max:164 (injured) shoes: Asics Gel Cumulus 12

Easy run in Livingston, looping around trails near the river. Tried to keep to mostly flat trails, since running up or down hill seems to be more of a problem for the injury. Less stretching out and higher tempo. Constant ache from the butt/hamstring but, hey ho, am used to that!

Stretching 5:00 [0]

Wednesday Nov 9, 2011 #

1 PM

Running (Trail) 33:59 6.54 km (5:12 / km) +166m 4:37 / km
ahr:156 max:166 (injured) shoes: Walsh Spirit Peak

Gathering Stane run. The latest advice from my physio is that, since the nerves in my lower back / a**e are now so hyper-sensitive after God knows how many years of abuse that they are basically a basket case and are going to trigger off just about any attempt I make at running, I should just start popping brufen and running "sensibly", making sure to give them chance to recover and keeping on top of the self massage/flagellation. I may eventually train my neurons to unlearn the abuse or, more likely, I'll learn to ignore what they're telling me. If I'm lucky, by the age of 70 or so, general neuron decay will do the job for me. Aaaaaannywaaaay...

Gathering Stane run. Sore. Nuff said.

Tuesday Nov 8, 2011 #

Note
(rest day)

Physio-o-ohhhh! (ow)

Monday Nov 7, 2011 #

6 PM

Strength training (Pilates) 25:00 [2]
(injured)

A bit late to the session, my first in nearly two months. Very cautious, given that a) I am out of practice, and b) I am still crocked, but I didn't seem to have lost too much on the regular gang and I survived without tweaking anything. Hamstring sore and tight, but didn't hold me back. Result!

7 PM

Strength training (Circuits) 14:00 [3]
(injured) shoes: Asics Gel Cumulus 12

One set of 45/15, which was pretty easy going, so it suited me fine. Paced myself and watched out for any nasty warning noises from my back/bum/hamstrings. Nothing of note. Phew. Fingers crossed I shall still feel OK in the morning...

Offically the heaviest I have ever weighed in at circuits. Thar she blows, Cap'n Ahab!!!

Sunday Nov 6, 2011 #

12 PM

Orienteering race 33:34 *** 6.02 km (5:35 / km) +92m 5:11 / km
ahr:157 max:170 (injured) shoes: Adidas Swoop 2

Hell with it. It was too nice a day not to go to the ESOA Champs event at Dechmont Law, and I was too pig-headed to do anything less than a Green course. Besides, it was the shortest course that included some of the new urban map, and I wanted to try it. Popped some brufen to dull the ache, and ran pretty freely. Only slowed by an unmapped dead end en route from 3-4, any hill (going uphill really was painful) and by racing Jamie from the last control to the finish. He won!

Great to be out, but I've got a lot to do to get my back sorted out.

4 PM

Swimming 15:00 [2] 0.75 km (20:00 / km)
(injured)

Went to The Peak on the way home, because Jamie was really keen to go swimming. I had started to stiffen up and feel pretty sore - the brufen had worn off - so the 30 laps I managed were a good thing. Definitely felt looser and less crocked afterwards.

Saturday Nov 5, 2011 #

5 PM

Running (Trail) 8:31 1.75 km (4:52 / km) +14m 4:41 / km
ahr:136 max:150 (injured) shoes: Newton Gravitas 2010

Another very short "run until it hurts". A lot longer than it should have been, then, because it hurt from the off. Two days stuck on a train has fried my back again - needed brufen to be able to sleep last night! Bums.

Thursday Nov 3, 2011 #

4 PM

Running (Treadmill) 5:01 1.0 km (5:01 / km)
ahr:125 max:140 (injured) shoes: Asics Gel Cumulus 12

Physio Dave has instructed that I must start doing very small runs (until my hamstring/back hurts) and gradually build things up, so...

in London, jumped on the treadmill and managed an easy 4m30 before the first twinges.

Gym (Cross-trainer) 30:01 6.2 km (4:50 / km)
ahr:159 max:169 (injured)

Hard work, this - a very old X-T machine with a very strange motion, ruddy knackering!

Cycling (Turbo trainer) 15:01 6.4 km (25.6 kph)
ahr:130 max:136 (injured)

Cool down on the bike

Strength training (Gym) 5:00 [1]
(injured)

Finished off with a few weights.

Wednesday Nov 2, 2011 #

Note
(injured)

Auuggghh crippled today!! I knew that yesterday's physio session was really going to hurt :-(

Tuesday Nov 1, 2011 #

1 PM

Gym (Cross-trainer) 30:00 6.24 km (4:48 / km)
(injured)

Physio later, so back on the X-T (cross ramp) today - a bit better for striding out and giving my back a bit of a test. HR strap dead so no HR data.

2 PM

Gym (Cardio) 10:00 [3] 2.42 km (4:08 / km)
(injured)

Wee blast on the Concept 2. Sore shoulders and upper back, but they eased off after 5 mins.

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