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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Orienteering6 6:11:58 29.5(12:36) 47.48(7:50) 127115 /20c75%
  Elliptigo2 3:43:44 55.44(14.9/h) 89.22(23.9/h) 675
  Cycling3 3:15:04 46.78 75.28 621
  Running7 3:13:54 20.57(9:26) 33.1(5:51) 1003
  Strength training5 2:15:00
  Gym2 55:08 3.49(15:47) 5.62(9:49)
  Total20 19:34:48 155.78 250.7 356915 /20c75%
  [1-5]20 19:18:46
averages - weight:65.1kg

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Saturday Apr 29, 2017 #

10 AM

Cycling (Road) 2:03:20 intensity: (2:11 @0) + (22:39 @1) + (58:14 @2) + (29:43 @3) + (6:46 @4) + (3:47 @5) 51.48 km (25.0 kph) +454m
ahr:135 max:199 shoes: Genesis Croix de Fer 30 2016

23km shorter than planned - cut short when it became clear that neither my knee nor my back were capable of another hour in the saddle. Horrible headwind all the way from from Auchingarrich, to add insult to injury. Grump grump. TRIMP 191.1.

Wednesday Apr 26, 2017 #

1 PM

Cycling (Road) 51:43 intensity: (1:31 @0) + (5:11 @1) + (36:27 @2) + (8:34 @3) 23.8 km (27.6 kph) +167m
ahr:131 max:148 shoes: Genesis Croix de Fer 30 2016

Maybe cycling will be better for my stupid knee. Wee spin out to Braco and back (head/tail wind respectively) on the nice bike; awaiting the fallout. TRIMP 72.3.

Tuesday Apr 25, 2017 #

4 PM

Running (Trail run) 32:07 intensity: (33 @0) + (1:57 @1) + (5:42 @2) + (15:19 @3) + (8:36 @4) 5.89 km (5:27 / km) +157m 4:49 / km
ahr:142 max:154 shoes: Hoka Mafate 4

Very easy wee trot to the Gathering Stane to test out my ankle. Much improved from yesterday, but still not liking any upward jarring, and tending to roll over. Maybe 70% there. TRIMP 59.3.
Lovely warm sunshine, baltic wind! Jolly spring weather.
C • Must be the descending? 2
8 PM

Note

...aaaaaand my left knee has swollen up again. FFS.

Monday Apr 24, 2017 #

6 PM

Strength training (Pilates) 40:00 [1]
weight:64.9kg

Tight R hamstring.
7 PM

Strength training (Circuits) 20:00 [2]

Usual 2 continuous loops of 30/5. L ankle (tweaked yesterday) not too chuffed, and certainly not at all happy with trying to jog to and from the session - had to walk.

Sunday Apr 23, 2017 #

Event: CompassPoint Scottish Orienteering League 3
 
12 PM

Orienteering race 1:06:10 intensity: (17 @0) + (5 @1) + (4:01 @2) + (17:07 @3) + (34:22 @4) + (10:18 @5) *** 9.81 km (6:45 / km) +271m 5:56 / km
ahr:153 max:170 spiked:15/20c shoes: VJ Irocs

SOL3 Drumlanrig. Short Brown: 8.3km, 280m climb. Usual slow start, dropped half a minute on each of the first three. Got into the swing of things then and was working pretty well until I tweaked my ankle on an uneven track shortly after leaving number 8. Lost a minute and a half hobbling and taking a round the houses route to 9, then was moving poorly for the next 20 minutes until I hit the open and finally managed to stretch out. Surprised to be 2nd, only 2m20 down on Dave; without my bad ankle I'd have been maybe 3 minutes faster.
Beccy twisted her ankle in exactly the same way, as did Caspian - must be a lesson in there somewhere. On the positive side, my back was great, L knee OK, it was a gorgeous day, and I scarfed half of Will's burger nom nom nom. TRIMP 163.3.

Saturday Apr 22, 2017 #

9 AM

Elliptigo 2:11:29 intensity: (38 @0) + (3:14 @1) + (24:13 @2) + (1:24:27 @3) + (18:31 @4) + (26 @5) 52.25 km (23.8 kph) +361m
ahr:143 max:194 shoes: Elliptigo

Saturday morning LSD on the GO - 2hrs maybe equivalent to a 15 mile run. A bit cool to start. Felt fine until the 90 minute mark then got progressively more tired - legs gone before 2 hours. That's what you get when you do no stamina work over winter. TRIMP 250.9.

Friday Apr 21, 2017 #

2 PM

Gym (Vario) 30:06 intensity: (47 @0) + (1:33 @1) + (8:54 @2) + (16:26 @3) + (2:26 @4) 2.32 km (12:58 / km)
ahr:139 max:152

Time to get back to it. Vario (XC15). Relatively gentle - minor aching from the gum to start, soon gone, and no bleeding. Think I'm good to go. TRIMP 51.7.

Strength training 15:00 [2]

Core & 'bells.

Wednesday Apr 19, 2017 #

Note
(rest day)

Unexpected second rest day due to an unplanned emergency tooth extraction. No strenuous exercise (and some heavy duty painkillers) for the rest of the day. Boo.

Tuesday Apr 18, 2017 #

Note
(rest day)

Rest day required - back grumpy after yesterday's mammoth drive. L knee swollen again, too.

Monday Apr 17, 2017 #

11 AM

Orienteering race 31:19 intensity: (13 @0) + (18 @1) + (6 @2) + (27 @3) + (14:45 @4) + (15:30 @5) 5.33 km (5:53 / km) +138m 5:12 / km
ahr:161 max:173 shoes: VJ Irocs

JK Relay, Senior Men leg 2 - 5.1km. Quite chuffed with this effort. Had a very solid run by my modest standards: moving well (very surprised at how well the legs were working after yesterday) and with no notable errors to report. Third fastest on the leg, I managed to extend Roger's 8s lead to nearly 4 minutes, not that I knew at the time. Alas I also didn't know that Rog had mispunched on leg 1; but I'm not too disappointed, because I still had a good day to finish off the weekend. TRIMP 92.2.

Very happy with how the body held together this weekend. Just the swollen L knee after the long race, legs still in good shape for the relay, and no back issues at all until the predictable aches during the 9 hour drive home after racing.
C • Well done Brad! 3

Sunday Apr 16, 2017 #

12 PM

Running warm up/down 20:58 intensity: (24 @0) + (2:16 @1) + (14:56 @2) + (3:22 @3) 3.34 km (6:17 / km) +60m 5:46 / km
ahr:132 max:144 shoes: VJ Irocs

Jog to the far start. TRIMP 28.6.

Orienteering race 1:33:05 intensity: (12 @0) + (1:57 @1) + (1:51 @2) + (19:14 @3) + (55:06 @4) + (14:45 @5) 13.53 km (6:53 / km) +212m 6:23 / km
ahr:154 max:173 shoes: VJ Irocs

M45L 10.8km. Decent run spoiled by one complete brain fade 9 minute error - just one control making the difference between satisfaction and disappointment with the whole race. Usual faffing and a minute lost on each of #8 and #16, but it was when I was getting into the groove and tried to start attacking the forest that I came unstuck. Found myself in the wrong place on a vague slope near #10 and my brain was too addled to work out how to relocate.

Happy enough with how the body and legs held together but cross with myself because of that one duff up. Oh well. Lucky with the weather. Knees completely fried afterwards, L knee quite heavily swollen; getting around the relay tomorrow is going to be a challenge. TRIMP 237.4.

Saturday Apr 15, 2017 #

10 AM

Running warm up/down 11:04 intensity: (4 @1) + (1:12 @2) + (1:39 @3) + (6:29 @4) + (1:40 @5) 1.93 km (5:44 / km) +34m 5:17 / km
ahr:152 max:176 shoes: VJ Irocs

Jog to the start, trying to get some life into the legs. TRIMP 26.3.

Orienteering race 47:24 intensity: (41 @0) + (1:59 @1) + (1:13 @2) + (2:43 @3) + (24:21 @4) + (16:27 @5) 6.32 km (7:30 / km) +78m 7:04 / km
ahr:157 max:168 shoes: VJ Irocs

JK Middle, M45L: 5.5km/105m. Never going to be a great one, this! Very stale after a week of gentle family walks. Slow to one, missed #5, caught in a thicket to #9 - all would account for 2.5 minutes, and my control flow was as poor as ever (SIAC cards worth a minute or more on my course today!) but I'd still have been well off the pace; just couldn't get the legs going fast enough. TRIMP 129.3.

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 

Sunday Apr 9, 2017 #

11 AM

Running (Hills) 44:01 intensity: (38 @0) + (1:52 @1) + (7:05 @2) + (15:52 @3) + (13:06 @4) + (5:28 @5) 7.01 km (6:17 / km) +304m 5:10 / km
ahr:146 max:166 shoes: Hoka Mafate 4

Stiff after yesterday's drive, took a while to get going. Felt very sluggish on the hill, but forced to keep going by the mobs of families making the most of the lovely sunshine on a cracking day.
Sadly I discovered a ridge on the inside of my right shoe that had taken the skin off my wee toe by the time I was halfway down, which made things a bit painful thereafter.
Earned my day of Mum's cooking - tick. TRIMP 91.8.

Saturday Apr 8, 2017 #

9 AM

Elliptigo 1:32:15 intensity: (1:47 @0) + (1:27 @1) + (6:35 @2) + (53:15 @3) + (29:11 @4) 36.97 km (24.0 kph) +314m
ahr:145 max:158 shoes: Elliptigo

On the road again! Trainer tyre off, road tyre on - a right faff on the Go. Running smoothly enough to Blackford then turned into the headwind, which made me work all the way home. Roll on the summer. TRIMP 187.9.

Thursday Apr 6, 2017 #

1 PM

Running (Hills) 49:31 intensity: (35 @0) + (14 @1) + (1:08 @2) + (21:59 @3) + (22:28 @4) + (3:07 @5) 8.51 km (5:49 / km) +329m 4:53 / km
ahr:150 max:166 shoes: Hoka Mafate 4

Can't make hill reps session tonight, so it was either do them on my own (dedicated athlete) or go run up a hill (outdoor lover). No contest.

Trying out new shoes. Huge clumpers, but pleasantly surprised by their grip and stability. I wouldn't race in them - a bit too unwieldy - but they're fine trainers. Wasn't sure how I'd get on with them so I was relatively conservative : I parked at Pendreich CP for a quick loop of Cocksburn reservoir before heading up the main hill path up Dumyat. Back via the ridge. Much less boggy than expected. Nice to be up on a hill! TRIMP 113.2.

Wednesday Apr 5, 2017 #

4 PM

Running (Road) 7:35 intensity: (8 @0) + (5 @1) + (4 @2) + (2:40 @3) + (3:53 @4) + (45 @5) 1.46 km (5:12 / km) +14m 4:57 / km
ahr:151 max:169 shoes: Asics Gel Cumulus 18

Jog down to the physio. Stiff and sore after two days' travel.

Running (Road) 20:45 intensity: (11 @0) + (8 @1) + (47 @2) + (15:08 @3) + (4:31 @4) 3.76 km (5:31 / km) +59m 5:07 / km
ahr:144 max:157 shoes: Asics Gel Cumulus 18

Jog back from the physio. Gradually loosening up.

Tuesday Apr 4, 2017 #

6 PM

Gym (Cross-trainer) 25:02 intensity: (45 @0) + (37 @1) + (2:15 @2) + (10:29 @3) + (8:05 @4) + (2:51 @5) 3.3 km (7:35 / km)
ahr:147 max:165 shoes: Asics Gel Cumulus 18

Hotel elliptical in Limerick. Tired after a long day.

Cycling (Turbo Trainer) 20:01 intensity: (3:51 @0) + (1:31 @1) + (11:54 @2) + (2:45 @3)
ahr:126 max:139

Easy on the hotel exercise bike.

Monday Apr 3, 2017 #

6 PM

Strength training (Pilates) 40:00 [1]
weight:65.3kg

7 PM

Strength training (Circuits) 20:00 [2]

Sunday Apr 2, 2017 #

Event: CompassPoint Scottish Orienteering League 2
 
10 AM

Running warm up/down 7:53 intensity: (8 @0) + (29 @1) + (16 @2) + (1:21 @3) + (4:04 @4) + (1:35 @5) 1.2 km (6:34 / km) +47m 5:30 / km
ahr:152 max:168 shoes: Inov-8 O-Roc 250 (2)

Jog to the start, from about halfway (when I remembered to start my watch).

Orienteering race 1:35:25 intensity: (14 @0) + (2:11 @1) + (18:28 @2) + (1:00:48 @3) + (13:44 @4) 7.34 km (13:00 / km) +416m 10:08 / km
ahr:143 max:160 shoes: Inov-8 O-Roc 250 (2)

Short Brown: 5.7km +465m. Nervous, my first run here in 20 years, and was predictably rubbish off the start, totally unprepared for the terrain. Missed 5 mins at #1, 10 mins down by #3. Finally started orienteering and was average and occasionally good thereafter, although never really attacking the terrain, and the damage was done. And done was what I was, by the end! Ate the entire ScotJos cake stall after finishing. TRIMP 183.9.

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race
 
1 PM

Orienteering race 38:35 intensity: (18 @0) + (9 @1) + (1:00 @2) + (6:17 @3) + (28:35 @4) + (2:16 @5) 5.15 km (7:30 / km) +156m 6:31 / km
ahr:153 max:167 shoes: VJ Irocs

Blue course. Should have warmed up! 10 mins before I was moving and navigating properly, can't afford that on a middle - 2 minutes gone by then. Solid enough afterwards. TRIMP 94.3.

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