Training Log Archive: bradcIn the 30 days ending Apr 30, 2014:
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Tuesday Apr 29, 2014 #
4 PM
Elliptigo 1:28:40 36.97 km (25.0 kph) +362m
ahr:148 max:161 shoes: Elliptigo
A glorious afternoon, and I was feeling pretty good, so I set off at a good lick and hit Braco in 25 minutes. Hmm, must be wind-assisted, which meant a harder return into the wind, but it wasn't actually much of breeze, and my knee seemed OK, so I blattered on along the backroad to Blackford. Things slowed down a bit after that, but I ground it out, and ended up with a pretty good time, and a good workout - legs tired by the end! Six minutes faster than my last effort, and I think that my record on a bike is only six minutes faster again.
Straight out with the BBQ after getting home, then noshing in the garden and rehydrating with a pint of Wales' finest export, Gower Gold: fan-tastic. TRIMP 191.2.
Straight out with the BBQ after getting home, then noshing in the garden and rehydrating with a pint of Wales' finest export, Gower Gold: fan-tastic. TRIMP 191.2.
Sunday Apr 27, 2014 #
Event: CLYDE CompassPoint SOL3
12 PM
Orienteering race 55:05 *** 7.5 km (7:21 / km) +196m 6:30 / km
ahr:151 max:161 spiked:11/16c shoes: Inov-8 RocLite 319
SOL3, Dunrod Hill. Blue (M40S) - 6.5km +230m, 16c. 9th/35ish.
Really not in the best of shape starting this, having been awake half of the night, suffering after downing a rare steak for last night's anniversary dinner. Seems I can't process near-raw cow any more. Slapstick fall over in the mud before getting to the start kite, and was orienteering in a mental and physical fog for the first few, binning 5 minutes by #6. After that the mental fog cleared a little but I was still moving pretty slowly - my low HR shows that I couldn't have been moving my legs fast enough! Only one more d'oh moment, on the last control - finish in sight, disengage brain. You know the formula.
A respectable position on the course although deservedly cuffed by 10 mins by young Mr Carcas; feeling my age. Er, also cuffed 7 minutes by not-so-young Mr Dean. Chatting to my many crocked old peers afterwards, though, I've decided that he's just a freak of nature. Some of get old gracefully, some of us disgracefully - and some of us just don't age at all. It's all in the roll of the dice. You can keep on training as best you can to try to load the dice in your favour, but some b*gger can still nip in and rub out all of the spots whilst your back is turned. Y'know what, though? I'm OK with that.
TRIMP 128.9.
Really not in the best of shape starting this, having been awake half of the night, suffering after downing a rare steak for last night's anniversary dinner. Seems I can't process near-raw cow any more. Slapstick fall over in the mud before getting to the start kite, and was orienteering in a mental and physical fog for the first few, binning 5 minutes by #6. After that the mental fog cleared a little but I was still moving pretty slowly - my low HR shows that I couldn't have been moving my legs fast enough! Only one more d'oh moment, on the last control - finish in sight, disengage brain. You know the formula.
A respectable position on the course although deservedly cuffed by 10 mins by young Mr Carcas; feeling my age. Er, also cuffed 7 minutes by not-so-young Mr Dean. Chatting to my many crocked old peers afterwards, though, I've decided that he's just a freak of nature. Some of get old gracefully, some of us disgracefully - and some of us just don't age at all. It's all in the roll of the dice. You can keep on training as best you can to try to load the dice in your favour, but some b*gger can still nip in and rub out all of the spots whilst your back is turned. Y'know what, though? I'm OK with that.
TRIMP 128.9.
Saturday Apr 26, 2014 #
10 AM
Elliptigo 58:39 24.21 km (24.8 kph) +184m
ahr:147 max:161 shoes: Elliptigo
Set off with every intention of tackling the Braco-Greenloaning-Sherrifmuir shorter loop (cautious of my achey L knee), but struggled to get any momentum up and, by the time I'd ground through the headwind to Braco, my knee and the rest of me was complaining, so I turned tail. Not my day today. Still, out's better than n'owt.
TRIMP 125.4.
TRIMP 125.4.
Friday Apr 25, 2014 #
Note
(rest day)
It will come as no surprise to my legion of AP fans that, after yesterday's moderate burst of exuberance, I spent today nursing back, shoulder and knee ache and generally moving around like someone in need of double hip and knee replacements. Oh well. It was worth it.
Managed to get out at lunchtime for a creaky walk around the softer trails of Eliburn, and was delighted to bump into Margaret Hyman, whom I haven't seen for several years now. She still looked fit and able. Martin turned 80 earlier this year! Gosh.
Managed to get out at lunchtime for a creaky walk around the softer trails of Eliburn, and was delighted to bump into Margaret Hyman, whom I haven't seen for several years now. She still looked fit and able. Martin turned 80 earlier this year! Gosh.
Thursday Apr 24, 2014 #
2 PM
Running (Trail) 51:36 10.05 km (5:08 / km) +198m 4:40 / km
ahr:153 max:170 shoes: Asics Gel Cumulus 15 GTX
There's nothing like going running for a few days in a row to make you start feeling a bit more like a runner again. Today I felt just grand. OK, my knee's a bit niggly, and I was very mindful of impact on the downhills, and I was a shadow of my former self blah blah moan gripe - but I thoroughly enjoyed my wee jaunt. Probably about as far as I've run in one go in a long time. TRIMP 125.83
Monday Apr 21, 2014 #
11 AM
Orienteering race 27:52 4.15 km (6:43 / km) +85m 6:05 / km
ahr:158 max:168 shoes: Inov-8 O-Roc 250 (2)
JK Relays, first leg of a Mens' Short team with Jonathan and Rupert. Legs utterly useless, so I was instantly at the back of the pack from the start, and was running my own race from there on. And my race was pretty solid, only ca 30-40s of hesitations / minor errors. I couldn't run uphill to save my life but gradually pulled myself back up to about midway in the field - 25th. Best I could do today! Both Jon and Rupert had good runs, too, so we can be happy with 20th. Nice job, team. TRIMP 75.
Sunday Apr 20, 2014 #
10 AM
Orienteering race 54:51 **** 7.37 km (7:27 / km) +184m 6:37 / km
ahr:147 max:166 spiked:15/17c shoes: Inov-8 O-Roc 250 (2)
JK day 3. M40S, 6.5km. After yesterday's headless chicken behaviour in the bright sunshine, an early start into the thick mist didn't fill me with confidence, but I stuck to it and followed my good lady's advice to keep in touch with the map. And boy, did I. I must have looked at my compass every 20m - mind you, vis was 20m or less in places. Just one fluff, at #4, where I slightly lost confidence - and lost maybe 3 minutes - but after that I was sound. I don't think I've ever run in such straight lines! Picked up a chap on the same course, who kept pace until the last few (which were basically a run-in) and dropped off; turned out he won the M35S course in 58, whereas I was about 3 mins down on the leading M40S time of 51. Pretty satisfied with that. TRIMP 113.1.
Saturday Apr 19, 2014 #
10 AM
Orienteering race 1:18:24 **** 9.44 km (8:18 / km) +176m 7:36 / km
ahr:137 max:163 shoes: Inov-8 O-Roc 250 (2)
JK day 2 - Merthyr Common. Supposed to be M40S, but I mis-read the course sheet and decided I was on course 18 (W40S)... game over! What a wally.
As it turned out I had an absolute mare, anyway. One look at the map and the huge number of pits and I knew that I was in trouble. I was OK to #4, more through luck than judgement, but failed to drop onto the pit at #6 and wallied around for 3 mins or so. After that, nothing worked. Lost another 4 or so on the next control, and then was completely snookered on #8. No idea. 30 minutes!!! OK, so 5-10 of that was perhaps down to stopping to help Jamie G, but I was already blown out of the water by then. I simply couldn't work out how to find MY pit in the sea of pits around me, and must have visited every one. A truly dreadful day at the office. TRIMP 126.4.
As it turned out I had an absolute mare, anyway. One look at the map and the huge number of pits and I knew that I was in trouble. I was OK to #4, more through luck than judgement, but failed to drop onto the pit at #6 and wallied around for 3 mins or so. After that, nothing worked. Lost another 4 or so on the next control, and then was completely snookered on #8. No idea. 30 minutes!!! OK, so 5-10 of that was perhaps down to stopping to help Jamie G, but I was already blown out of the water by then. I simply couldn't work out how to find MY pit in the sea of pits around me, and must have visited every one. A truly dreadful day at the office. TRIMP 126.4.
Friday Apr 18, 2014 #
Event: JK 2014
12 PM
Orienteering race (Sprint) 16:29 **** 3.32 km (4:58 / km) +39m 4:41 / km
ahr:162 max:172 spiked:18/22c shoes: Asics Gel Cumulus 15 GTX
JOK Sprint - M40/MOpen course, 2.5km. Technically very straightforward, so it was all about speed today! Sadly lacking in my case, of course, so I'm happy enough to be just 2.5 mins or so down. I could find a little time lost to hesitations and (of course) 40-60s in stuttering control flow, but I just didn't have the running in my legs. I wasn't planning on being competitive, though, so that's OK! Glorious weather, so a grand bit of fun.
No back problems caused by the hard surface, but L knee a bit beggared afterwards; no way would it let me even try to jog off on a hard surface. Hopefully it'll be OK in the soft terrain of the main events; I'll have to get it looked at when I get back. Toe clips back off the Elliptigo for a bit. TRIMP 50.2.
No back problems caused by the hard surface, but L knee a bit beggared afterwards; no way would it let me even try to jog off on a hard surface. Hopefully it'll be OK in the soft terrain of the main events; I'll have to get it looked at when I get back. Toe clips back off the Elliptigo for a bit. TRIMP 50.2.
Wednesday Apr 16, 2014 #
4 PM
Orienteering race 56:19 **** 7.72 km (7:18 / km) +105m 6:50 / km
ahr:152 max:163 spiked:17/22c shoes: Inov-8 O-Roc 250 (2)
Pre-JK event at Clydach Terrace: Blue, 6.1km. First actual exercise in nearly a week, having spent two days travelling to Gower and then three family days of gentle walking and beach time. It showed! Lovely open area, but my legs were useless. Worryingly, my left knee is still gippy, too.
Nice little area of complex mine workings; supposedly indicative of the JK Relay area, so - I confidently predict much donkeying at that! I was pretty solid today, just one fluff of ca 90s before I switched off when running past Beccy and the kids on the long leg and promptly completely losing myself on the map. B*gger. 5 mins in the wrong area! Wally.
Pretty baked by the sun, despite it being at 4 in the afternoon; must remember to keep hydrated on Saturday. Doesn't look like that'll be a problem on Sunday... TRIMP 134
Nice little area of complex mine workings; supposedly indicative of the JK Relay area, so - I confidently predict much donkeying at that! I was pretty solid today, just one fluff of ca 90s before I switched off when running past Beccy and the kids on the long leg and promptly completely losing myself on the map. B*gger. 5 mins in the wrong area! Wally.
Pretty baked by the sun, despite it being at 4 in the afternoon; must remember to keep hydrated on Saturday. Doesn't look like that'll be a problem on Sunday... TRIMP 134
Thursday Apr 10, 2014 #
2 PM
Intervals hills (Elliptigo) 39:10 13.52 km (2:54 / km) +401m 2:31 / km
ahr:142 max:183 shoes: Elliptigo
Suffering a bit of knee gip, so shorter interval session on the Go seemed like a good plan. Fancied the Sherrifmuir road for that, and did 4 endurance hill reps to the same point that Jase targeted last week, for comparison. Stuffed up the button pressing, but the recorded reps of 5:00, ???, 5:05, ??? bore up well, considering - I'd not thought that it was that great a climbing machine, but perhaps I need to rethink that. Good workout, shame about the numpty (mis-)operating the stopwatch! Legs definitely felt the effort. Must make this a regular session. TRIMP ca. 80.
Had a good chat after finishing with old pal Frank Kelly, who lives at the steading, and had been amusedly watching my efforts.
Had a good chat after finishing with old pal Frank Kelly, who lives at the steading, and had been amusedly watching my efforts.
C • Wow 4
Tuesday Apr 8, 2014 #
2 PM
Elliptigo 1:32:20 38.06 km (24.7 kph) +309m
ahr:149 max:161 shoes: Elliptigo
Doune-Torrie return. Steady SW made this quite hard work; tired a bit towards the end. Some sort of smash at the Doune bridge on the way back, had to wait a few minutes to get through. TRIMP 204.2.
Monday Apr 7, 2014 #
7 PM
Strength training (Pilates) 30:00 [2]
Couldn't make the FVO session but keen to do some core work, so I dug out the exercise mat and did what I could remember of the session.
8 PM
Strength training (Gym) 25:00 [2]
Kids in bed so no bouncing around the living room for circuits - made do with some weights and resistance exercises.
Sunday Apr 6, 2014 #
12 PM
Orienteering race 52:14 *** 6.42 km (8:08 / km) +242m 6:51 / km
ahr:153 max:171 spiked:15/23c shoes: Inov-8 O-Roc 250 (2)
SOL2, Faskally, blue - 5.1km +210m.
Well, I rather enjoyed this, which can only mean that it was technically easy on a nice little area! My legs were dead, though, and I had no time to warm up, so I didn't feel that I was actually moving properly until 40 minutes into the course (!). Given that, I did OK, dropping a minute each at #2 and #15, and two mins at #23 (idiot!!!), but I had forgotten my control description holder and must have leaked 3-4 minutes having to keep flipping/unfolding the map to check controls and descriptions.
Still, the weather was fine, it was warm, the terrain was fun and the smell of wild garlic was fabulous. TRIMP 129.1.
Well, I rather enjoyed this, which can only mean that it was technically easy on a nice little area! My legs were dead, though, and I had no time to warm up, so I didn't feel that I was actually moving properly until 40 minutes into the course (!). Given that, I did OK, dropping a minute each at #2 and #15, and two mins at #23 (idiot!!!), but I had forgotten my control description holder and must have leaked 3-4 minutes having to keep flipping/unfolding the map to check controls and descriptions.
Still, the weather was fine, it was warm, the terrain was fun and the smell of wild garlic was fabulous. TRIMP 129.1.
Saturday Apr 5, 2014 #
12 PM
Elliptigo 1:34:52 [3] 36.95 km (23.4 kph) +371m
ahr:145 max:161 shoes: Elliptigo
Longer, steady run on the GO, around the Braco - Blackford - Sherrifmuir loop. Kept the effort level down; I could definitely build up to some longer runs on this machine. Right now I just want to build a modest level of endurance base, from a very low starting point. I'll worry about tuning up later. TRIMP 189.1.
Friday Apr 4, 2014 #
1 PM
Running (Trail) 44:47 7.48 km (5:59 / km) +217m 5:14 / km
ahr:148 max:165 shoes: Nike Air Icarus+
Parked up at the Korean war memorial for a short tour of Beecraigs. Steep uphill to start this route, got the HR up - but poor footwear selection hampered efforts, as it was just too slimy to do any more than potter down some of the descents and slither up the greasy slope at the end. Lots of new trails in Beecraigs itself; including what would seem to be a very promising MTB course. Might have to get around to fixing up the old banger. TRIMP 94.1.
Thursday Apr 3, 2014 #
4 PM
Running (Terrain) 47:46 7.84 km (6:06 / km) +171m 5:30 / km
ahr:152 max:166 shoes: Inov-8 RocLite 319
Scoot out up onto the moor, off the beaten track where possible. Slippery, boggy, and lots of brash. Fun. But very slow. TRIMP 113.8.