Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 31 days ending Dec 31, 2007:

	activity	#	time	miles		km		+m
	Running	11	8:15:55	52.93	(9:22)	85.18	(5:49)	1210
	Hill walking	1	4:30:00	6.0	(45:00)	9.66	(27:58)	1250
	Gym	5	3:33:13	21.19		34.1
	Orienteering	3	3:10:27	10.87		17.5		610	39 /	43c	90%
	Strength training	4	2:25:00
	Intervals	3	55:02	7.95	(6:55)	12.8	(4:18)
	Total	20	22:49:37	98.95		159.24		3070	39 /	43c	90%
averages - rhr:48

4:30

0:00

» now

Monday Dec 31, 2007 #

Note
(rest day)

Beccy was meant to go on her bagging trip today but wasn't up to it, and the others' choice of walk was Beinn Alligin - which I went up yesterday, sigh. So, pottered around Kinlochewe with Beccy & Jamie.

Sunday Dec 30, 2007 #

Hill walking 4:30:00 [1] 6.0 mi (45:00 / mi) +1250m 27:19 / mi

Bagged my last two Munros in Torridon, on Beinn Alligin. Absolutely cracking day with massive views. Climbing strongly. Achilles a bit sore though.

C • last 2?! 2

Saturday Dec 29, 2007 #

Intervals intervals 26:00 [5] 4.8 km (5:25 / km)
ahr:158 max:173 shoes: Asics GT-2120 road

Tempted to the track by Mr X.
2 sets of 6 x 400m, going every 2 mins, with 4 mins between sets. Times: 75, 77, 79, 80, 80, 77, then 79, 80, 80, 81, 82, 82. Really hard session - blew a gasket on the 11th and rep and just couldn't drag out a fast final rep! Lack of stamina pretty clear from the times.
Cheers, Jon, for dragging me out - I'd just have gone for a normal run if you hadn't!

C • Thank you too... 1

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Asics GT-2120 road

warm up on the track, drills, then warm down.

Tuesday Dec 25, 2007 #

Running 27:00 [2] 2.0 mi (13:30 / mi)
ahr:120 shoes: Asics GT-2120 road

Very easy run with Beccy around the coast south of Dartmouth. Lovely scenery.

Running (Hilly road) 33:00 [3] 4.0 mi (8:15 / mi)
shoes: Asics GT-2120 road

Left Beccy to run back to the start and ran home at a good pace over the hill by Dartmouth castle, through the town (lovely) and then up the very steep hill home. Ready for Xmas dinner!

Sunday Dec 23, 2007 #

Running (Trail run) 41:00 [2] 3.5 mi (11:43 / mi) +230m 9:44 / mi
ahr:124 shoes: Asics GT-2120 road

Very easy jog with Beccy, her first run in ages. Limekiln & Ercall Woods, near The Wrekin. Only got my heart rate up once, when I did a couple of 90s reps up the steep hill while B walked it. Lovely day to be out. Back is giving me gip - too long sitting in big soggy chairs.

C • Big soggy chairs? 4

Friday Dec 21, 2007 #

Running 42:00 [3] 5.8 mi (7:14 / mi) +100m 6:52 / mi
ahr:150 shoes: Asics GT-2120 road

Pretty turgid trudge from Mum's house to Lilleshall monument and back, along the roads. As is often the case here in Telford in winter - dull and dreary, and cold. Legs felt pretty dead and my heel was definitely twinging; I've done a bit too much hard surface running lately. Oh well. Junk miles.

Thursday Dec 20, 2007 #

Note
(rest day)

Travelling day. Too much work to get done before signing off before Xmas, and then packed and headed off to Telford in the evening. Really wanted to bang in one last X-trainer sesh before the mince pie overload too... oh well, that's what New Year Resolutions are for!

Wednesday Dec 19, 2007 #

Gym (Cross-trainer) 30:00 [4] 4.0 mi (7:30 / mi)
ahr:153 shoes: Nike Air Zoom

Just a quick blast in case I don't get out at the street O tonight!

Strength training (Strength training) 15:00 [2]

Orienteering race (Road) 47:10 [4] * 9.5 km (4:58 / km) +210m 4:28 / km
ahr:157 shoes: Asics GT-2120 road

Jase's manic pre Xmas meal street-O in Dunblane. Arrived mega-late so no warm-up, straight into the race as they ran past our front door. Then felt good pretty much all the way round; some gaffes and faffs on the O front, but generally running strongly. Only a minor route choice deviation on the final control allowed Martin to deny me victory! Great fun.
The map said 4.2km but I measured the route on Multimap and it came to 9.5km!

C • Oh ho ho 3

Tuesday Dec 18, 2007 #

Note
(rest day)

Back still tweaky, but I'd have still gone to intervals had I not still been in the office in Livingston at 6:30 - and then working at home until 11:30 :-(

Monday Dec 17, 2007 #

Running (Trail) 55:00 [3] 11.0 km (5:00 / km) +270m 4:27 / km
ahr:146 rhr:48 shoes: Asics GT-2120 road

The reason why we have legs is to be able to go out for a run on a day like today! Fantastic, clear, still, -2C. A lovely steady trot out along the Darn Path, up Kippenrait glen (noticeably stronger on the climbs today), along to Waltersmuir reservoir, then across The Linns to the Gathering Stone and back down past Dykedale. Mostly rock hard underfoot. Back started to get a bit sore after 45 minutes (same old same old) so I just tootled back down the hill. Ace.

Gym (Fitball - core stability) 25:00 [1]

Back sore - this helped.

Sunday Dec 16, 2007 #

Note
(rest day)

Dad and Zoe visiting from NI - no chance to get any exercise in. Jealous of the FVO trail runners, but then my back is sore from yesterday, so perhaps a non-running day was a good thing!

C • You didn't miss owt 7

Saturday Dec 15, 2007 #

Running (Terrain) 1:10:00 [3] ** 7.0 mi (10:00 / mi) +400m 8:30 / mi
ahr:144 shoes: Silva K80 dobs

A lovely run through Sauchie Crags, essentially running the club champs route (much faster this time) and scouting out for possible night-O control sites, then ran south along the crags and over the next set of crags to meet Beccy down by the reservoir, where she'd be doing her bird count. Lovely run, felt strong (hooray!), and properly airy over the crags. That forest south of the mapped area could definitely do with some exploration to see if it's worth extending the map into.

C • extending the map 6

Friday Dec 14, 2007 #

Gym (Cross-trainer) 50:00 [4] 11.24 km (4:27 / km)
ahr:153 max:165 shoes: Asics GT-2120 road

Solid 'hilly' workout on the cross-trainer; a day off from the impact of running, but I'm looking forward to getting out on Sauchie crags tomorrow!

Gym (Stretching) 15 [1]

Worked all the tightness out of my hamstrings and calves.

Thursday Dec 13, 2007 #

Running (Trail run) 42:25 [3] 5.85 mi (7:15 / mi)
ahr:151 shoes: Asics GT-2120 road

'Urban trail' run through some woods & parks on the south side of Livingston. Hamstrings a bit tight but generally felt better than when I ran out this way last week - improvement is good. Need to keep the leg speed up. As the avg HR shows, it's the legs, not the cardiovascular system, that are holding things back at the minute!

Wednesday Dec 12, 2007 #

Gym (Cross-trainer) 20:00 [3] 2.75 mi (7:16 / mi)
ahr:147 max:165 shoes: Nike Air Zoom

Non-impact cardio, high leg speed; legs felt OK, so all those drills and sprints last night really DID ease the muscles off after intervals. That Lard knows his stuff.

Gym (Rowing) 7:58 [3] 2.0 km (3:59 / km)
ahr:145 max:158 shoes: Nike Air Zoom

Good solid 2km pull at sub 2-minute 500m's.

Gym (Strength training) 20:00 [2]
shoes: Nike Air Zoom

Basic 'bells & abs workout, short of time.

C • night race? 2

Tuesday Dec 11, 2007 #

Intervals 17:57 [5] 5.0 km (3:35 / km)
max:184 shoes: Asics GT-2120 road

Cool session - a paired 10k race, with the fastest person going with the slowest, then the next fastest with the next slowest, etc - so Ross was with Maureen at one extreme, and Jase was with Pete B at the other. Strategy up to the team, so my teammate George and I decided to do alternate 800's, with me doing the final 400. Crap tactic, we were last, and both ran hard! Race was won by a speedy Ochil and total ringer Lewis, who didn't know how fast he could run but totally flew around. I was happy enough with my pace.

For the 800s: 2:42(81/lap), 2:44(82/lap), 2:47 (83/lap), 2:50(85/lap), 2:48(84/lap), 2:47(83/lap). Final 400 in 78. Average: 82.7s/lap. Considering the lack of training: OK. Need to knock 10s a lap off that!

George was hitting 3:00-3:05 for his 800s, and our total time was a bit over 36mins. Really enjoyed it. Knee seized up a bit, mind.

Running (Warm up/down) 30:00 [1] 3.0 km (10:00 / km)
shoes: Asics GT-2120 road

Usual warm up jog, drills, sprints and warm down. Completely blasted by Abi on the 60m sprints, but then I was in good company on that score - that girl can fly! As for Lewis, I'm spiking that boy's drinks.

C • Must be all that sugar kids have these days! 2

Sunday Dec 9, 2007 #

Orienteering race (Score) 1:24:00 [2] *** 8.0 km (10:30 / km) +400m 8:24 / km
ahr:141 spiked:16/18c shoes: Silva K80 dobs

INT Club Champs at North Pentland Hills. I just couldn't get my legs to work - heel too sore to run up hill, hamstrings to stiff to stretch out; sigh. Depressing to realise just how little running fitness I have left, and how far I have to go to get back to any level of performance. Oh well. It's a big hill to climb, but I'm not giving up and getting old and fat yet!

C • that's it - dig in mate - p... 4

Saturday Dec 8, 2007 #

Running (Terrain) 1:03:00 [2] 7.0 mi (9:00 / mi) +130m 8:31 / mi
ahr:141 shoes: Inov8 RocLite

Easy cruise with Dixie, Ross and Steve Barrett on muddy trails around Comrie on a cold and very miserable day. Best thing we could do on a day like this!

C • Best thing? 1

C • Best thing? 2

Friday Dec 7, 2007 #

Running 47:30 [3] 10.0 km (4:45 / km) +80m 4:34 / km
shoes: Asics GT-2120 road

Turgid trundle from the Alba Centre, route-finding some trails up to Bellsquarry Wood, along the Muireston Water to Livi S station, then back through playing fields and the woods again. Just felt useless, no go at all. Depressing.

Wednesday Dec 5, 2007 #

Strength training (Fitball - core stability) 45:00 [1]

Fitball workout before going and sitting on a train for two days. Left calf very tight after last night at the track.

Tuesday Dec 4, 2007 #

Intervals intervals 11:05 [5] 3.0 km (3:42 / km)
shoes: Asics GT-2120 road

Lead the FVO 3km time-trial in Jase's absence. Only three of us there, and I timed the other two - but thankfully the Ochils turned up, joined in the drills and then decided to run our session too. They even did a second, steady 3km with me, so at least there were others on the track whilst I was plodding around. Reasonably happy given that I have done absolutely no hard running for ages but, man, do I still have a lot of work to do to get back to the 10 minute mark (don't think I'll be sub-10 again for a long time!). Achilles and back OK.

Running (Warm down) 30:00 [3] 3.0 km (10:00 / km)

Usual strides, bum kicks, knees, sprints, and easy jogging around the track.

Monday Dec 3, 2007 #

Strength training (Fitball - core stability) 50:00 [1]
shoes: Nike Air Zoom

More core work on the ball. Back a bit tight after yesterday - more stretching required.

Gym (Cross-trainer) 45:00 [4] 10.0 km (4:30 / km)
ahr:156 shoes: Nike Air Zoom

Strong cross-country workout on the X-trainer. Achilles was stiff but it stretched out OK.

Gym (Stretching) 15:00 [1]

Managed to get some mobility back in the lower back and turn those hamstrings into rubber.

Sunday Dec 2, 2007 #

Orienteering race (Score) 59:17 [4] **
spiked:23/25c shoes: Silva K80 dobs

TAY Xmas Score at Glenalmond School. Felt fit and bouncy, and (of course) the plan to take it easy was forgotten in seconds. Simple navigation and lots of running hard; a bit like a very long Sprint O, really! Didn't quite keep up with Ben (Stansfield) - him fast! - but was pretty loose. Decided to answer the questions at each control to get the extra points, but that meant that I didn't quite have enough time to get all of the controls; Dave Weir did, but didn't do the questions, and Ben did and DID answer questions but was 6 mins late. So, er, I somewhat surprisingly WON. Which was great because then we had a bottle of pretty decent vino to drink with our super-duper 3-course meal at the college. :-)
Great event, lots of people (150 ish, and 112 at the meal) and a lovely day. And - my back only aches a wee bit afterwards, result.
PS It transpired the next day that the results had been miscalculated and Ben HAD won by 20 pts, but I'd already drunk the prize - tough luck, Ben!

C • glory and prizes - cannae b... 2

Saturday Dec 1, 2007 #

Strength training (Fitball - core stability) 35:00 [1]

Back is getting better - good enough to start on the ball.

« Earlier | Later »