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Training Log Archive: bradc

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Elliptigo6 6:28:07 98.35(15.2/h) 158.28(24.5/h) 1272
  Running5 2:09:00 12.93(9:59) 20.81(6:12) 336
  Strength training2 55:00
  Gym1 44:59 5.88(7:39) 9.47(4:45)
  Orienteering1 24:16 2.45(9:55) 3.94(6:10) 27
  Total14 10:41:22 119.61 192.5 1634
  [1-5]14 10:31:15
averages - weight:67.3kg

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Saturday Jun 27, 2015 #

9 AM

Elliptigo 1:33:28 intensity: (43 @0) + (1:30 @1) + (7:17 @2) + (53:22 @3) + (30:36 @4) 36.92 km (23.7 kph) +374m
ahr:148 max:161 shoes: Elliptigo

Tired this morning. Too much work, not enough sleep. Got to Blackford in a respectable time, but only because it was wind-assisted; which made for a slow, hard, pull back over the Muir! Pretty spent by the end. TRIMP 204.5.

Thursday Jun 25, 2015 #

4 PM

Elliptigo 56:37 intensity: (59 @0) + (45 @1) + (8:55 @2) + (41:50 @3) + (4:08 @4) 23.85 km (25.3 kph) +138m
ahr:143 max:161 (injured) shoes: Elliptigo

Braco return. Grind. TRIMP 108.7.

Tuesday Jun 23, 2015 #

4 PM

Running (Trail) 37:50 intensity: (10 @0) + (5 @1) + (3:33 @2) + (11:14 @3) + (22:44 @4) + (4 @5) 6.97 km (5:26 / km) +162m 4:52 / km
ahr:152 max:164 weight:67.3kg (injured) shoes: Salomon Fellraiser

Slow, heavy trudge up to the Gathering Stane and back via Landrick. L knee getting slowly better but still not right. TRIMP 89.1.

Note - 67.3kg. Fat git!

Sunday Jun 21, 2015 #

Event: Schiehallion Weekend Day 3 Dunalastair - CompassPoint SOL 6
 
5 PM

Elliptigo 1:07:25 intensity: (2:18 @0) + (1:51 @1) + (7:49 @2) + (28:53 @3) + (26:34 @4) 26.5 km (23.6 kph) +283m
ahr:147 max:163 (injured) shoes: Elliptigo

Busy all day, got out before dinner on the Go. GPS dropped off crossing the A9, managed to collect the unit but lost the attachment. Dang. Toiled up the hill, got rained on at the top - good to get out regardless, after a long weekend of O helping, late nights, work... at least not chundertastic like our poor neighbours. TRIMP 143.3.

Saturday Jun 20, 2015 #

Event: FVO CompassPoint Scottish O League 5
 

Friday Jun 19, 2015 #

Event: Schiehallion Weekend Day 1/2
 

Thursday Jun 18, 2015 #

1 PM

Running (Road) 21:17 intensity: (12 @0) + (5 @1) + (8 @2) + (6:03 @3) + (14:49 @4) 4.28 km (4:58 / km) +26m 4:50 / km
ahr:153 max:164 (injured) shoes: Nike Air Icarus+

Short, easy path "run" (gasping unfit stagger) from the office prior to physio appointment, to give him something to work on. Good news - after regular foam rollering, calves are much better! Bad news - thighs and ITBs knottier than knarly old oak. More pain. And more rollering to do! TRIMP 52.4.

Saturday Jun 13, 2015 #

10 AM

Elliptigo 1:07:10 intensity: (1:10 @0) + (2:22 @1) + (16:28 @2) + (34:26 @3) + (12:15 @4) + (29 @5) 27.23 km (24.3 kph) +216m
ahr:144 max:187 (injured) shoes: Elliptigo

Slightly later and shorter than the usual Sat morning slot - poor E ill with a very high temperature, so a last-minute re-jig of the day was required. A nice ride, but worried about my wee girl. Chain now very definitely gone; booked into SCR (in a month's time!) to replace that, tune up the hub gears etc. So it might be fighting fit for the big ride in September... if I get that sorted! TRIMP 131.3.

Friday Jun 12, 2015 #

5 PM

Running (Trail) 26:54 intensity: (29 @0) + (1:36 @1) + (12:23 @2) + (12:26 @3) 4.26 km (6:19 / km) +107m 5:37 / km
ahr:138 max:151 (injured) shoes: Salomon Fellraiser

The plan was 20 mins' easy run after mauling my calf. I managed the latter, but the "20 mins" and "run" were slightly derailed by the felling in the wood behind the house (the path over the top is now pretty much impassible) and heavy undergrowth whilst trying to avoid the road to Dykedale. I'll not try this route again. Scratched, stung, and more walk/fight than run.
Knee seems OK afterwards - I'll keep at it. Anything to avoid a repeat of the pain of my last physio treatment! TRIMP 43.8.

Thursday Jun 11, 2015 #

4 PM

Elliptigo 46:49 intensity: (42 @0) + (33 @1) + (20:14 @2) + (23:46 @3) + (1:16 @4) + (18 @5) 19.95 km (25.6 kph) +109m
ahr:141 max:173 (injured) shoes: Elliptigo

Roasting day. Not much time so just a short blast out to the 10km mark on the Braco road and back again. Keeping up the foam rollering... TRIMP 82.8

Wednesday Jun 10, 2015 #

Event: FVO WEE Falkirk Wheel
 
1 PM

Running (Trail) 11:23 intensity: (29 @0) + (46 @1) + (1:27 @2) + (5:58 @3) + (2:43 @4) 2.29 km (4:58 / km) +4m 4:56 / km
ahr:142 max:155 (injured) shoes: Nike Air Icarus+

Short jog to the shop for my lunch, as per the physio's instructions - much calf rolling before and after. TRIMP 20.8

Running (Road) 3:36 intensity: (12 @0) + (7 @1) + (32 @2) + (46 @3) + (1:59 @4) 0.71 km (5:04 / km) +8m 4:49 / km
ahr:144 max:155 (injured) shoes: Nike Air Icarus+

Jog back from the shop. TRIMP 5.9
6 PM

Running (Trail) 28:00 [1] 2.3 km (12:10 / km) +30m 11:26 / km
(injured) shoes: Asics Gel Cumulus 15 GTX

Very easy jog shadowing Jamie around the Yellow at the Falkirk Wheel WEE.

Sunday Jun 7, 2015 #

4 PM

Elliptigo 56:38 intensity: (1:04 @0) + (26 @1) + (11:42 @2) + (34:29 @3) + (8:25 @4) + (32 @5) 23.83 km (25.2 kph) +152m
ahr:145 max:200 (injured) shoes: Elliptigo

Got out for an hour when the kids and B went off for a party. Sore back after falling down the stairs earlier (second time in a week - builders' slippery b!@@dy carpet protector) and some weeding, stiffened up later. Legs feeling a bit tired too. Had a good chat with a retired gent on his racer when I caught him up on the way back, both puffing into the headwind. TRIMP 112.4.

Saturday Jun 6, 2015 #

9 AM

Gym (Cross-trainer) 34:59 intensity: (1:22 @0) + (49 @1) + (5:03 @2) + (11:28 @3) + (14:05 @4) + (2:12 @5) 7.7 km (4:33 / km)
ahr:148 max:170 (injured)

Minging day - off to the gym. Rolling hills on the X-T. Decent workout. TRIMP 74.3.

Gym (Cardio) 10:00 intensity: (17 @0) + (2:10 @1) + (7:33 @2) 1.77 km (5:39 / km)
ahr:128 max:136 (injured)

Warm down on the AMT. Knee started getting sore after about 9 mins - stop. TRIMP 12.6.

Strength training 20:00 [1]
(injured)

Sore core and upper arm work.

Wednesday Jun 3, 2015 #

Event: FVO WEE Braco
 
6 PM

Orienteering 24:16 intensity: (16 @1) + (11 @2) + (15:57 @3) + (7:49 @4) + (3 @5) 3.94 km (6:10 / km) +27m 5:57 / km
ahr:150 max:164 (injured) shoes: Asics Gel Cumulus 15 GTX

WEE at Braco. Went out on the long course with the intention of jogging the first two sections, as I fancied taking a look at the southern part of Braco, but my knee didn't feel good going around the first loop so I bailed across to the third & final section, on the fort. In the end I did just enough for my knee to be sore and swollen to the point that I am struggling with walking uphill and negotiating the stairs in the house. Clever. Not. TRIMP 55.5.

Monday Jun 1, 2015 #

6 AM

Strength training 35:00 [1]
weight:67.3kg

Up early, so did some strength exercises, since I can't make Pilates/Circuits tonight.

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