Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 31 days ending Jan 31, 2008:

activity	#	time	miles		km		+m
Running	13	8:46:49	57.9	(9:06)	93.18	(5:39)	1670
Gym	6	5:30:00	37.57		60.46
Orienteering	6	5:23:47	23.56	(13:44)	37.92	(8:32)	1050	63 /	79c	79%
Strength training	7	3:50:00
Cycling	2	3:00:21	46.12	(15.3/h)	74.22	(24.7/h)	453
Intervals	5	2:17:57	16.22	(8:30)	26.11	(5:17)
Hill walking	1	2:00:00
Total	29	30:48:54	181.37		291.89		3173	63 /	79c	79%

2:00

0:00

» now

Thursday Jan 31, 2008 #

Gym (Cross-trainer) 50:00 [4] 11.55 km (4:20 / km)
shoes: Asics GT-2120 road

Held up by traffic chaos leaving Livingston after work, so was way too late to get to the hill reps, and went to the gym instead. Pushed hard on the cross-trainer (cross-country route), and got a PB, if you're allowed to have such things on gym equipment! Felt good.

Gym warm up/down (Stretching) 10:00 [1]

Wednesday Jan 30, 2008 #

Running (Trail) 1:09:32 [3] 12.62 km (5:31 / km) +390m 4:46 / km
ahr:141 max:156 shoes: Inov8 RocLite

Very easy pootle, trying not to jar my back. Dunblane - Br of A via Kippenrait glen, Mine Woods, Cocksburn resr, Waltersmuir resr, Kippenrait, home. Amazingly muddy trails, as much as swim as a run in places. Chilly, but clear - nice to be out.

Tuesday Jan 29, 2008 #

Intervals intervals 24:00 [5] 5.6 km (4:17 / km)
ahr:164 max:171 shoes: Asics GT-2120 road

24 x 45 on, 15 off. Wasn't sure what to expect after a hardish weekend, but the legs felt surprisingly OK; I kept it steady nonetheless. Jon X was cranking them out well. I decided to spurn the 3 x 6s comedy sprints after the reps, because they locked up my left calf last week, and did strides instead - but twanged my lower back, stretching out too far, and couldn't even do the warm downs. Ar*e! Must do my core exercises, that dodgy disc ain't going away... cue stretching, self-massage and mega-strength ibuprofen tabs.

C • comedy sprints 6

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

Monday Jan 28, 2008 #

Strength training (Home circuits) 30:00 [1]

Push-ups, sit-ups, planks, dips, and some stretching, before breakfast. Hamstrings tight as a gnat's chuff, particularly right up at the top of my left one. Ow.

Sunday Jan 27, 2008 #

Orienteering race 1:12:19 [4] 8.75 km (8:16 / km) +545m 6:18 / km
ahr:144 max:156 shoes: Jalas Black FLX

ESOA champs at Aurthur's Seat, Edinburgh. One hilly b*gger of a race, as it always is there, and my legs were completely shot after yesterday, so I was surprised to not be too far down, despite really struggling with it. I was clean until the last three controls, when I was just all over the place. Glad I did it, though, my legs felt better for it, incredibly. Quoted distance/climb was 7km/450m.

C • Climb 3

Saturday Jan 26, 2008 #

Event: Edinburgh Big Weekend

Running race (Hill race) 41:57 [4] 6.8 km (6:10 / km) +420m 4:43 / km
ahr:159 max:168 shoes: Walsh PB Extremes

Leg 1 of the Devil's Burden's Relay, for the Ochils, with Nick Leslie. Had a really easy time of it on the ascent, as Nick wasn't hill fit; reckon I could have got up there 90 secs or so faster. Different story on the descent, though; couldn't have gone any faster, Nick was brilliant. So, pretty happy with 12th and being only 3 mins down on Ange and Jamie, who were 4th. Comedy, slippery mudslide of a final descent to the changeover, wish my Walshes had had deeper grips!

Orienteering race (City Race) 50:59 [3] 9.07 km (5:37 / km) +225m 5:00 / km
ahr:149 max:163 shoes: Asics GT-2120 road

Excellent, fun race, although my control flow is appalling, and I was one of the many who had to DSQ himself through failing to notice the OOB road. I could have run faster, and I had a 3 minute error on one control when I just couldn't make the map fit - that's oxygen debt for you - but really, I was pretty disappointed with my time, when it came down to it. Poor technique. I wasn't running well, due to this morning's Burdens effort, but even so - hmph. Great event though, fab map, well planned (apart from the 21-22 that caught so many of us out!)
Quoted distance was 6.7km, but no climb was stated.

Friday Jan 25, 2008 #

Gym (Cross-trainer) 35:00 [3] 7.86 km (4:27 / km)
(rest day) shoes: Nike Air Zoom

Easy non-impact leg-loosener.

Gym (Stretching) 15:00 [1]

Desperate attempt to get some flexibility back before racing tomorrow!

Thursday Jan 24, 2008 #

Intervals hills 31:00 [4] 5.0 km (6:12 / km)
ahr:140 max:165

30/60/90/120/150/120/90/60/30. Easier session due to race(s) at the weekend. Arrived too late to warm up and really struggled to get going - but my legs were pretty dead anyway, just out of sorts tonight. Only three of us there - Ross, myself and David N - but we flew the flag! Ross was stonking along as per usual.

C • Baby sitting 4

Running warm up/down (Road) 28:00 [2] 4.4 km (6:22 / km)
shoes: Asics GT-2120 road

Warm down after reps, then an easy run to collect Beccy's car from the garage where I'd left it after picking mine up (with brakes that actually work).
I find myself running off-kilter because of this ankle injury, and it was really noticeable tonight. Because I can't push off properly on it, I'm pretty much just slapping it down and not rolling through it, which can't be good for the joints or the running style if I keep doing it; I'll end up having to unlearn it once/if I get the ankle sorted. Bah.

Wednesday Jan 23, 2008 #

Orienteering race (Night-O) 40:58 [4] *** 3.7 km (11:04 / km)
spiked:20/28c shoes: Jalas Black FLX

Jon's event this week at Abbey Craig. Rough area, with windblow/felling to add injury to insult, but Jon's course made the most of it. Comedy start with 8 controls within seconds of each other, masses of headlamps in all directions - a giggle. I was moving OK but had nothing on the hills, and finally made one error too many that let Fraser and Jamie get away from me four controls from the end. Ange and Roger also ran through but then they duffed up, and I got to the next control just ahead of Jamie, who'd also deviated. He beat me to the finish but Fraser was a good minute ahead. Good exercise on a wild night.

Feel I'm missing some tempo runs in my training at the moment - I'm getting decent quality sessions but not enough stamina / distance work. After this weekend's racing I'll try to address that.

C • tempo runs 2

Tuesday Jan 22, 2008 #

Strength training (Home circuits) 40:00 [1]
(sick)

Push ups, dips, sit ups, stretches, dumbells.

Intervals intervals 22:57 [5] 5.58 km (4:07 / km)
ahr:162 max:176 (sick) shoes: Asics GT-2120 road

Gee the stats you can from a GPS training watch! I've borrowed one from a mate and it's a geek's paradise. So, my average pace during the laps was 3:28/km (oh dear), I was typically peaking at 168-172, covering roughly 360-370m (peaking at 390m), burned 399 calories...

Er, right, well the session was 14 x 75 on, 25 off. Ross blasted off the start and I decided to stick with Mr X if I could, as I wasn't sure about my head cold. As it was I was pretty consistent throughout, felt just as strong at the end as I did at the start, so a) it can't have been affecting me much and b) I clearly should have tried harder.

C • average pace per lap... 3

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
(sick) shoes: Asics GT-2120 road

Wu/d around the track, drills, sprints and a trip around Airthrey loch afterwards.

Monday Jan 21, 2008 #

Gym (Cross-trainer) 40:00 [2] 8.64 km (4:38 / km)
ahr:137 max:145 (sick) shoes: Asics GT-2120 road

Still laden with a head cold, so just a gentle cross-country workout effort, keeping the HR in check.

Gym (Cross-trainer) 10:00 [2] 2.06 km (4:51 / km)
ahr:130 (sick) shoes: Asics GT-2120 road

High knees.

Sunday Jan 20, 2008 #

Cycling (Road) 1:36:31 [2] 24.32 mi (15.1 mph) +453m
ahr:125 max:146 (sick)

Proper sore throat and phlegm today, so I ultimately haven't resisted Beccy's post-Xmas germs. Order of the day, therefore - a nice gentle cycle on dear old Bertha, to get out and get some fresh air. Doune, Callander via back road, Thornhill, Doune, home. Pretty lacklustre but better to be out than to stew indoors.

Saturday Jan 19, 2008 #

Orienteering (Control picking exercise) 49:30 [3] *** 4.4 km (11:15 / km)
spiked:26/30c shoes: Jalas Black FLX

An FVO hanger-on at the SEDS training at Drummond Hill! Only time for the picking, as I wanted to let Beccy go out too. Quite hard work in the snow, so couldn't be as fluid as I'd like to have been, but focused on control flow and did OK once I'd warmed up. Sore throat, though - oh oh.

Friday Jan 18, 2008 #

Gym (Cross-trainer) 30:00 [3] 6.65 km (4:31 / km)
shoes: Nike Air Zoom

A "rest day" - my throat is getting a bit sore - so this was just a non-impact session to turn the legs over. Steady.

Strength training (Core stability) 15:00 [1]

Stretch, planks, push-ups, sit ups and one-leg dips.

Thursday Jan 17, 2008 #

Strength training (Core stability) 40:00 [2]

Start of a regime? I did this workout every morning for about 12 years before I got old, fat and lazy...

C • Regime 2

Intervals hills 36:00 [5] 3.0 mi (12:00 / mi)
max:168

FVO hill session - 6 sets of 3x45secs on, 15secs off, on tarmac. Fun session (in a hard way) - I always enjoy hills more than intervals, particularly at the mo as it doesn't matter that I can't get my left heel on the ground because of my duff ankle.

Pretty happy, Ross at the lead but Jon X and I were much of a muchness; he's fast & more explosive but I held it together a bit better. Surprisingly, doing intervals yesterday might have helped, as it led to a consistent set - I couldn't blast off and blow out, as usual.

Vastly impressed that we burned off Steve Nic, who was on his bike. Not often I get to say that. :-)

What is that heart rate doing, though, I can't have been trying hard enough.

C • rest interval 3

Running warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Asics GT-2120 road

Before and after hills.

Wednesday Jan 16, 2008 #

Intervals intervals 24:00 [5] 5.1 km (4:42 / km)
max:167 shoes: Asics GT-2120 road

Feeling that I'm missing out on too many (much needed) FVO interval sessions, so went to the track and did this week's workout (12 x 90s on, 30s off) a mono. Was pretty rubbish, on the whole, averaging 83s for 400 and struggling towards the end; have lost some pace, not surprising, really. Can only get better!

I even did the 3 x 6s sprints at the end...

C • Solo 7

Running warm up/down 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Asics GT-2120 road

2 laps warm up, drills, 2 laps warm down, sprints, then once around the loch. Jogging with a limp. Still. Feckin ankle!

Tuesday Jan 15, 2008 #

Running (Trail run) 36:44 [2] 8.0 km (4:36 / km)
shoes: Asics GT-2120 road

V easy trail run en route to Basel airport. Didn't want to get TOO sweaty (as no shower & had to sit on a plane for next 7 hours!) and, anyway, my legs were rubbish.

Monday Jan 14, 2008 #

Running (Treadmill) 31:37 [4] 5.0 mi (6:19 / mi)
shoes: Asics GT-2120 road

In a posh hotel gym near Freiburg. Really a 3.5. This was a bit more like it, and I could/should have pushed harder, though was a bit tentative with my back having sat on a plane & in airports all day. Just over 5 minutes (1min/mile) off my best 5 mile treadmill time... oh well!

Running (Treadmill) 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT-2120 road

Warm up / warm down

Strength training (Core stability) 15:00 [1]

Basic fitball moves.

Sunday Jan 13, 2008 #

Gym (Cross-trainer) 50:00 [3] 10.95 km (4:34 / km)
ahr:148 max:162 shoes: Nike Air Zoom

Hilly cross-trainer workout. Pushed pretty well, but HR tells a story - my cardiovascular fitness is greater than my leg fitness!

Gym (Cross-trainer) 10:00 [1] 1.5 km (6:40 / km)
shoes: Nike Air Zoom

High knees on the X-trainer; trying to improve that running style, and to stretch out the hamstrings.

Strength training 15:00 [1]

Basic core strength exercises.

Saturday Jan 12, 2008 #

Running (Hill run) 1:06:00 [2] 6.65 mi (9:55 / mi) +400m 8:22 / mi
ahr:146 max:162 (injured) shoes: Jalas Black FLX

Another slow trudge, this time from the uni up Dumyat via Hermitage Woods and a roudabout route back. Too slow up hill, and too icy to come downhill quickly. Ankle pretty bad too. At least I got a lovely cloud inversion at the top.

Friday Jan 11, 2008 #

Running 37:30 [2] 4.75 mi (7:54 / mi)
ahr:146 (injured) shoes: Asics GT-2120 road

Really cr*p run in Livingston. Legs dead, ankle sore, swollen and not working properly. A**e.

C • Sore ankle 3

Wednesday Jan 9, 2008 #

Orienteering race (Night O) 44:01 [4] *** 6.0 km (7:20 / km) +80m 6:53 / km
spiked:17/21c (injured) shoes: Inov8 RocLite

FVO Night O at Stirling Uni, on Steve's fabulous new extended sprint map. The paths are quite hard to read by torchlight, but the map is great. Sadly my legs weren't - feeling very flat - and the nav was occasionally flakey. Couldn't hold on to the lead I had at #10. At least I didn't leap any "impassable" walls or fences and get myself disqualified! Fraser won and I was 10 secs down on Dixie. Ankle sore and a bit swollen afterwards - oh well! Jolly fun nonetheless.

C • New map 2

Tuesday Jan 8, 2008 #

Note
(rest day)

Baby sitting - poor Beccy has been in bed all day. Probably a good thing to rest the ankle anyway.

Monday Jan 7, 2008 #

Strength training 30:00 [1]

Strength training (Circuits) 45:00 [3]
(injured) shoes: Nike Air Zoom

Ankle too jiggered to run - sigh - so I went to circuits, as I was at home today (Beccy still ill after NY). Struggled on the shuttle runs but was OK on the rest. So much for all those physio sessions. But I did manage to skip for 40s straight without tangling myself up. Incredible!
Just me and six other punters there; no FVO'ers, where were you all?

C • Thought they didn't start till next week! 1

Sunday Jan 6, 2008 #

Cycling (Road) 1:23:50 [3] 21.8 mi (15.6 mph)

Windy day and legs tired, so this 'commute' into Stirling to exchange my overshoes at Tiso (via Doune, Blairdrummond and Gargunnock, just for laughs) was a bit hard work - and Bertha, my commuter bike, is big, heavy and built for comfort rather than speed... still, a decent workout, and the new Sealskin MTB gloves are toasty warm.

C • Bertha 2

Saturday Jan 5, 2008 #

Running race (Hill race) 26:59 [5] 3.0 mi (9:00 / mi) +330m 6:42 / mi
shoes: Inov8 RocLite

Callendar Crags race. 4th/~50. Short, sharp ascent, which I soldiered up pretty sharply, then a very slippery descent in snow, slush and mud to the road, during which I tweaked my ankle and was generally duff. OK on the road and tracks to the finish, still had juice in the legs. Pretty happy with the result - not a great time, but felt I ran well and apart from the ankle tweak, without incident.
Jase had an excellent 8th place in 28:30ish, and Jon was 13th in just over 29. Good stuff!

C • Good result Brad! Hope your... 8

Running warm up/down 15:00 [1] 2.0 mi (7:30 / mi)
shoes: Inov8 RocLite

Friday Jan 4, 2008 #

Gym (Cross-trainer) 45:00 [3] 10.0 km (4:30 / km)
ahr:150 max:162 shoes: Nike Air Zoom

Steady hilly workout on the cross-trainer.

Gym (Rowing) 5:00 [2] 1.25 km (4:00 / km)
ahr:140 shoes: Nike Air Zoom

Warm-down row.

Gym warm up/down (Strength training) 30:00 [1]

Core muscle exercises and dumbells, lunges, dips.

Thursday Jan 3, 2008 #

Running (Trail run) 53:30 [2] 7.0 mi (7:39 / mi) +130m 7:14 / mi
ahr:146 max:162 shoes: Asics GT-2120 road

Sore, slow & creaky run on hard tracks nr Kinlochewe.

C • Sore, slow and creaky 2

Wednesday Jan 2, 2008 #

Hill walking 2:00:00 [1]

Looking after Jamie today whilst Beccy was off bagging Munros, so went for a gentle hill ramble with Heather and JonM, carrying Jamie in the papoose. Lovely sunny day, nice views over to Gairloch.

Tuesday Jan 1, 2008 #

Orienteering race (Score) 1:06:00 [4] 6.0 km (11:00 / km) +200m 9:26 / km
shoes: Jalas Black FLX

INVOC New Year Score at Ord Hill. Ran hard at the start but when I hit the complete grot I sort of lost impetus. Felt pretty good but my back is suffering a bit.

« Earlier | Later »