Training Log Archive: bradcIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
12 PM
Elliptigo 46:16 20.18 km (26.2 kph) +121m
ahr:145 max:168 shoes: Elliptigo
Driving to Telford after lunch - but still working away at 12:30, oh dear. So much for a decent workout before sitting in a car for the afternoon! Short out-and-back ElliptiGo sessions along the Braco road are becoming something of the norm... TRIMP 91.7
Sunday Sep 28, 2014 #
12 PM
Orienteering race 1:04:49 *** 7.96 km (8:09 / km) +304m 6:50 / km
ahr:150 max:161 spiked:18/22c shoes: Inov-8 O-Roc 250 (2)
SOL Alvie - Blue 6.9km +250m.
Gah. So nearly an excellent run. Not feeling fast, but very solid on the navigation, lying comfortably in 3rd place on the course at #16. Then came the bingo control #17, alas. I already knew the area was nebulous after Beccy's comments, so I pretty much walked on a compass bearing from #16, but missed it 5m to the east and then spent >3 minutes playing hunt the boulder beneath the bracken. I was far from alone in having problems on this one; some did spike it but many others missed it and then were knackered because it was all just below bracken height. Not terribly fair. A bit dispirited after that, but was OK to the finish, just losing confidence a little on #19 and banana'ing the route to #22.
A lovely area and a good run on a very nice course, spoiled only by that one duff control. Oh well! TRIMP 146.8
Gah. So nearly an excellent run. Not feeling fast, but very solid on the navigation, lying comfortably in 3rd place on the course at #16. Then came the bingo control #17, alas. I already knew the area was nebulous after Beccy's comments, so I pretty much walked on a compass bearing from #16, but missed it 5m to the east and then spent >3 minutes playing hunt the boulder beneath the bracken. I was far from alone in having problems on this one; some did spike it but many others missed it and then were knackered because it was all just below bracken height. Not terribly fair. A bit dispirited after that, but was OK to the finish, just losing confidence a little on #19 and banana'ing the route to #22.
A lovely area and a good run on a very nice course, spoiled only by that one duff control. Oh well! TRIMP 146.8
Saturday Sep 27, 2014 #
12 PM
Orienteering race 47:07 *** 6.75 km (6:59 / km) +225m 5:59 / km
ahr:158 max:169 spiked:16/24c shoes: Salomon Fellraiser
BASOC Wolf Middle at Dunachtonmore. Blue - 5.95km + 225.
Lovely area but a scrappy run from me today. Worried about my dicky left knee, but I kneedn't (ha) have been; as soon as I started running I forgot about it. Minor faffing in the circle at numbers 4, 8 and 17, but larger time loss (2 mins) at #10, when I got distracted by seeing KD coming into #9 from that direction and stopped far too short. Fool. Also lost 50s at penultimate #23, carelessly being dragged too far south.
I really enjoyed it, but left too much time out there. With control flow as sluggish as mine I need to be nailing the controls to be in with a chance of a "respectable" time, particularly after a two-week lay off! TRIMP 133.2.
Lovely area but a scrappy run from me today. Worried about my dicky left knee, but I kneedn't (ha) have been; as soon as I started running I forgot about it. Minor faffing in the circle at numbers 4, 8 and 17, but larger time loss (2 mins) at #10, when I got distracted by seeing KD coming into #9 from that direction and stopped far too short. Fool. Also lost 50s at penultimate #23, carelessly being dragged too far south.
I really enjoyed it, but left too much time out there. With control flow as sluggish as mine I need to be nailing the controls to be in with a chance of a "respectable" time, particularly after a two-week lay off! TRIMP 133.2.
Friday Sep 26, 2014 #
1 PM
Elliptigo 37:55 15.29 km (24.2 kph) +106m
ahr:144 max:159 shoes: Elliptigo
No time for longer, but better something than nothing. Very strong SSW wind, comedy gusts that nearly had me in the ditch at one point; moved out into the centre of the lane after that! TRIMP 72.9.
Thursday Sep 25, 2014 #
3 PM
Cycling (Road) 1:27:28 37.09 km (25.4 kph) +290m
ahr:139 max:159 shoes: Specialized Globe Vienna Disc
Torrie return. Slow into a headwind all the way - made for a nice wind-assisted return. TRIMP 147.9
Wednesday Sep 24, 2014 #
5 PM
Running (Trail) 9:20 [2] 1.87 km (4:59 / km) +16m 4:47 / km
Another aborted attempt at a run - bad knee stopped play. Not good.
Tuesday Sep 23, 2014 #
8 PM
Elliptigo 40:00 16.0 km (24.0 kph)
ahr:152 max:173 shoes: Elliptigo
Having purchased a 20" wheel adaptor for the turbo trainer so that I can strap up the ElliptiGo for sessions in wintry weather, it would have been rude not to try it out. Quickly established that I will have no bother getting a good workout - worked hard enough to ensure that I nearly fell off the damn thing at the end! I don't normally listen to tunes when I run, but some garage in the garage made the time pass. Set up for winter :-). TRIMP 95.8.
Saturday Sep 20, 2014 #
9 AM
Elliptigo 1:17:26 31.44 km (24.4 kph) +263m
ahr:144 max:160 shoes: Elliptigo
Saturday morning exercise slot. A little bit longer to see how things are - hmm, not great, knee feeling a bit sore afterwards. Bah. TRIMP 150.6.
Friday Sep 19, 2014 #
1 PM
Elliptigo 56:57 24.17 km (25.5 kph) +122m
ahr:148 max:162 shoes: Elliptigo
Easy/steady out to Braco and back, to test out the tewaky left knee. Mixed response - definitely not working 100%, but feeling less internally "swollen" than earlier in the week. Soft tissue damage, gotta love it. Secondary objective - to blow away the groggy head from the 5am start (watching those votes come in) - achieved. TRIMP 121.
Wednesday Sep 17, 2014 #
1 PM
Running (Trail) 4:20 0.84 km (5:10 / km) +8m 4:55 / km
ahr:136 max:149
Aborted lunchtime easy run. Left knee hasn't been 100% since the weekend, feeling "swollen" although not looking it. Thought I'd give it a little tryout, but as soon as I started getting impact-related pain behind the kneecap I stopped and walked back. TRIMP 58
Monday Sep 15, 2014 #
Note
(rest day)
Ooooh me knees! Where's that Stena stairlift?
Sunday Sep 14, 2014 #
12 PM
Running warm up/down 13:03 1.7 km (7:41 / km) +178m 5:02 / km
ahr:142 max:152 shoes: Inov-8 O-Roc 250 (2)
Jog up to the start. Lovely path! TRIMP 24.2
Orienteering race 1:01:51 **** 6.13 km (10:05 / km) +176m 8:49 / km
ahr:140 max:156 spiked:11/17c shoes: Inov-8 O-Roc 250 (2)
SOL 5, Craig a' Barns - Blue: 4.9km +245m.
Such a Marmite area. I've traditionally hated it, because I could always run far faster that I could navigate there, and have always lost heaps of time. Now that time and distintegrating vertebrae have taken their toll, I find myself starting to quite enjoy the place. Not only is my geriatic pace rendered somewhat irrelevant by the man-eating terrain - few people can run fast in this stuff - I can actually navigate better at the slower pace. When I concentrate, of course.
My late start set me off 1 minute behind Alex C and 1 ahead of Patrick. I saw neither from the off, Alex blasting off and Patrick passing en route to #1, sensibly taking the roundabout route when past experience led to my ultra-cautious and disastrously rubbish straight route. To be fair, I was slow all the way to #4, gaining my confidence in the terrain. After that I picked a good route on the long leg to #5, through #8 and #7, and executed it well - confidence boost. Solid all the way through the next section to #12, then lost a fair chunk of time going downhill to both #13 and #14 - feeling it in my knees and being very cautious about my back. Steady enough from there to the finish. Very surprised to see Alex thundering in behind me at #17, the last control; he'd lost heaps on a couple of controls.
Happy with my time. I could have found three or four minutes from my first 4 controls, but after that not really much; the slow downhill legs were down to busted bits, not mistakes. In the good old days I'd have got this time the Alex way - fast but with big mistakes. Somehow getting it by being slow but without major errors is much more satisfying. If I can coax this decrepit frame to a bit more fitness over the winter, M45L and Short Brown next year could be fun. TRIMP 106.2
Such a Marmite area. I've traditionally hated it, because I could always run far faster that I could navigate there, and have always lost heaps of time. Now that time and distintegrating vertebrae have taken their toll, I find myself starting to quite enjoy the place. Not only is my geriatic pace rendered somewhat irrelevant by the man-eating terrain - few people can run fast in this stuff - I can actually navigate better at the slower pace. When I concentrate, of course.
My late start set me off 1 minute behind Alex C and 1 ahead of Patrick. I saw neither from the off, Alex blasting off and Patrick passing en route to #1, sensibly taking the roundabout route when past experience led to my ultra-cautious and disastrously rubbish straight route. To be fair, I was slow all the way to #4, gaining my confidence in the terrain. After that I picked a good route on the long leg to #5, through #8 and #7, and executed it well - confidence boost. Solid all the way through the next section to #12, then lost a fair chunk of time going downhill to both #13 and #14 - feeling it in my knees and being very cautious about my back. Steady enough from there to the finish. Very surprised to see Alex thundering in behind me at #17, the last control; he'd lost heaps on a couple of controls.
Happy with my time. I could have found three or four minutes from my first 4 controls, but after that not really much; the slow downhill legs were down to busted bits, not mistakes. In the good old days I'd have got this time the Alex way - fast but with big mistakes. Somehow getting it by being slow but without major errors is much more satisfying. If I can coax this decrepit frame to a bit more fitness over the winter, M45L and Short Brown next year could be fun. TRIMP 106.2
Saturday Sep 13, 2014 #
8 AM
Elliptigo 58:33 23.22 km (23.8 kph) +163m
ahr:143 max:158 shoes: Elliptigo
My usual free slot Saturday morning; time to dust off the ElliptiGo. Slightly mindful of racing later, so I kept things slow and steady. Headed out to Doune, intending to do the road route but it was very misty out that way, so, I opted for the Argaty road our and old railway path return instead. Back into Dunblane then I took Aunchinlay Road to Kinbuck, and home. TRIMP 109.2
3 PM
Orienteering race 33:05 *** 5.08 km (6:31 / km) +75m 6:04 / km
ahr:160 max:171 shoes: Salomon Fellraiser
8-person relay at the Falkirk Wheel - 4th (glory!) leg on the first team. OK, so everyone good was somewhere else. Short Green: 4.3km.
Fun wee event. Helping set up the IT, but it was all a breeze and worked faultlessly, thanks to all of Robin's typically excellent prep. The race was fun, too: ESOC and INT five minutes ahead of the field after leg 1, with ESOC extending it to 10 mins after leg 2 but FVO managing to sneak in ahead of INT, who dropped 12 mins. Our leg 3 runners were solid, setting me off 8 mins down on Claire W - so, not exactly in with a shout of first place, and with Alex Carcas (eek!) an unknown distance behind me I knew I had to not make any mistakes if I had any chance of keeping 2nd place.
Legs pretty tired from the off (um, you'd think it was my second session of the day or something, whoops!), so I wasn't going anywhere fast. Oh oh. Thankfully the slower pace gave me more time to look at my map, and other than a poor route to #6 (misread the leg), overshooting #11 and charging past #18 - the last control (oh no!) - I was OK, and probably only left 90s out there. Thank God, because as I was going down the run in I saw Alex on his way to the last control; he came in 20s down. Turns out he had set off 8 mins down on me. I was happy enough with my 32:57, given my tired legs, but he did 25 (!!) and had already run that morning, too!
Well - came 2nd. That'll do! TRIMP 98
Fun wee event. Helping set up the IT, but it was all a breeze and worked faultlessly, thanks to all of Robin's typically excellent prep. The race was fun, too: ESOC and INT five minutes ahead of the field after leg 1, with ESOC extending it to 10 mins after leg 2 but FVO managing to sneak in ahead of INT, who dropped 12 mins. Our leg 3 runners were solid, setting me off 8 mins down on Claire W - so, not exactly in with a shout of first place, and with Alex Carcas (eek!) an unknown distance behind me I knew I had to not make any mistakes if I had any chance of keeping 2nd place.
Legs pretty tired from the off (um, you'd think it was my second session of the day or something, whoops!), so I wasn't going anywhere fast. Oh oh. Thankfully the slower pace gave me more time to look at my map, and other than a poor route to #6 (misread the leg), overshooting #11 and charging past #18 - the last control (oh no!) - I was OK, and probably only left 90s out there. Thank God, because as I was going down the run in I saw Alex on his way to the last control; he came in 20s down. Turns out he had set off 8 mins down on me. I was happy enough with my 32:57, given my tired legs, but he did 25 (!!) and had already run that morning, too!
Well - came 2nd. That'll do! TRIMP 98
Thursday Sep 11, 2014 #
3 PM
Elliptigo 1:30:57 37.07 km (24.5 kph) +336m
ahr:142 max:160 shoes: Elliptigo
Ankle/calf finally felt noticeably better today, and it was gorgeously sunny out, so I headed off to Braco. All seemed OK, so I decided to go on the longer loop and headed on to Blackford. Had to stop to wait for a train at the level crossing for the first time ever! Busy crossing the A9. Legs tired, but no after-effects in the bad ankle, so - should be OK. TRIMP 168.3
Sunday Sep 7, 2014 #
10 AM
Orienteering race 56:29 6.18 km (9:08 / km) +200m 7:52 / km
ahr:143 max:162 shoes: Salomon Fellraiser
BOC Middle, M40: 4.87km +255m. Legs pretty sore after yesterday's hard surfaces, but my back was OK; good. Not so good was tripping over when warming up and giving myself a nasty case of gravel rash and nettle rash that was still stinging the next morning! Set off pretty slowly and it felt as if my legs weren't going to get much better - I made sure of that, however, when I went over on my right ankle a few controls in and that was that. Movement curtailed and concentration constantly dragged away from the O. Not that I'd ever have been in any good today; my control flow sucks and having to make constant diversions around obstacles/bracken always makes me mess up. So it proved today. I enjoyed it - definitely - despite being rubbish, but the ankle was pretty bad by the end and stayed that way (kept me awake all Sun night). TRIMP 105.
Saturday Sep 6, 2014 #
11 AM
Orienteering race 17:53 3.53 km (5:04 / km) +47m 4:45 / km
ahr:164 max:172 shoes: Inov-8 F-Lite 230
BOC Sprint M40 Prologue. Nice wee course at Keele Uni, took things steadily and was navigating respectably, with only the one 15s error on the control after I was confused by the hand-drawn unsung map correction, failing to get concentration back in time. 1 minute man Chris caught me up at this one, so I decided I had been taking things TOO steadily, and had to work harder to get into the A final, so pulled away - in the end only being ca 5s down on him (he had a mare on a couple of late controls). TRIMP 55.0.
2 PM
Orienteering race 18:32 3.73 km (4:58 / km) +42m 4:42 / km
ahr:164 max:173 shoes: Inov-8 F-Lite 230
BOC Sprint, M40A final. Definitely more straightforward than the prologue, but I hadn't eaten enough (OK, any) lunch and kinda started to run out of steam about halfway. I was still doing OK until I made my one mistake of any great note, on the very short and easy #22 - rushing and not thinking, incredibly throwing away 55s on a 20s control. Even with that I'd have been well off the pace, but that's only as expected. Enjoyable nonethless, and good craic. TRIMP 59.1.
Thursday Sep 4, 2014 #
4 PM
Running (Trail) 37:40 6.23 km (6:03 / km) +155m 5:23 / km
ahr:142 max:155 shoes: Salomon Fellraiser
Roundabout route to pick up the kids, up to the Gathering Stane and back down via Lendrick. If I didn't feel like a runner yesterday, today I felt like a corpse. Dreadful - could barely keep my legs moving. Not looking great for the weekend... TRIMP 67.4
Wednesday Sep 3, 2014 #
6 PM
Running hills 54:52 8.27 km (6:38 / km) +396m 5:21 / km
ahr:151 max:167 shoes: Inov-8 RocLite 319
Up Dumyat from the uni, starting off with a loop round the eastern campus. Steady up, very easy down (knees/feet feeling it - shoes are just about done). Definitely NOT feeling like a runner tonight. TRIMP 126.3
Monday Sep 1, 2014 #
1 PM
Elliptigo 1:02:53 26.75 km (25.5 kph) +274m
ahr:153 max:170 shoes: Elliptigo
Lunchtime outing. Pushed hard from Braco, particularly on the hill climb, PB on this section (still way off the best time on Garmin Connect!), 1m40 off best time on Bertha bike. TRIMP 152.8.