Training Log Archive: bradcIn the 31 days ending Mar 31, 2008:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Mar 31, 2008 #
Cycling (Road) 1:28:03 [3] 26.04 mi (17.7 mph) +130m
ahr:143 max:157
Dunblane - Doune - Callander - Torry - Doune - Dunblane. First exercise in 10 days, legs felt OK but tired a bit, back was getting sore, but it was a lovely day and my ankle felt fine. Hooray! Should be back to training next week.
Friday Mar 21, 2008 #
Orienteering race 1:44:00 [3] **** 10.4 km (10:00 / km) +300m 8:44 / km
21c (injured) shoes: Jalas Black FLX
Spanish O champs at Sierra del Molino, M35L course. Rubbish. Despite knowing that it would be rocky, I stupidly chose to wear an Active Ankle on only my bad left ankle, and inevitably badly sprained my RIGHT ankle shortly after leaving number 2. Stupidly I carried on, hobbling until the pain went and despite having time to notice the rather nasty looking long leg from 6 to 7. Which, when I got there, looked like (and turned out to be) a mountaineering expedition, complete with knee-quakingly vertical cliffs and ravines, scrabbly descents, desperate scrambles uphill - gratuitous hell. Fraser bailed and ran around the (very) long way, which took him 21:30; my near direct route took 29:30, but should have been roughly equivalent in time had I been a) not injured, and b) more decisive. Anyway, I finished, but somehow managed to miss out control number 14 whose circle merged with number 13, and hence came away with nothing after all, save for a now even more badly mangled ankle. Fraser tore his calf muscle after #10, and failed to finish - and will almost certainly be out for longer than my estimate recovery time of 10-14 days.
All in all - b*ll*cks. Well, nearly; Beccy's W35L course stayed in the nicer bit of the area (avoiding all the ridiculous cliffs and badlands) and she had a great run, finishing first, a minute clear.
All in all - b*ll*cks. Well, nearly; Beccy's W35L course stayed in the nicer bit of the area (avoiding all the ridiculous cliffs and badlands) and she had a great run, finishing first, a minute clear.
Thursday Mar 20, 2008 #
Orienteering 1:03:30 [3] **** 7.2 km (8:49 / km)
21c shoes: Jalas Black FLX
Spanish O champs model event: Sierra del Molino, near Calasparra. Can't believe it, it's raining! Well, barely, and it was a nice cool temperature for running - low teens. An OK run, legs fine; I was a bit scrappy when I lost concentration after 50 mins (as always). Pleasant area, though fairly rocky underfoot, as it always is here.
Wednesday Mar 19, 2008 #
Orienteering 1:04:00 [4] **** 7.2 km (8:53 / km)
17c shoes: Jalas Black FLX
Spanish O champs official training day 3: El Pizcalejo, near Cehegin. Medium distance again, and a mix of the previous two days' terrain: more open and rockier than yesterday, with olive groves etc., but generally faster underfoot. Relatively clean again. Vegetation in Spain is all spikey. I came back with a nice big gash on my leg and a ripped FVO top, boo. Oh, and I jarred my duff ankle. Good temp for running, about 20C again.
Tuesday Mar 18, 2008 #
Orienteering 58:31 [4] **** 6.4 km (9:09 / km)
ahr:150 max:165 18c shoes: Jalas Black FLX
Spanish O champs official training day 2: Sierra del Burete, near Cehegin. A much nicer area than yesterday, wooded, still rocky underfoot but lots more runnable. Was very glad of the bramble bashers, but still came back ripped and torn by all the holly bushes. Warm again, about 20C, but my legs were working better today and I really enjoyed it. Concentration waned a bit after 50 mins, as it usually does.
Monday Mar 17, 2008 #
Orienteering 1:30:00 [3] **** 8.5 km (10:35 / km)
ahr:140 max:160 8c shoes: Jalas Black FLX
Spanish O champs official training day 1: Sierra del Oro, near Cieza. A hot day and an alien landscape: very rocky, tremendously steep & tough underfoot, with many impassable sheer-sided barrancos and great big cliffs. I struggled with the heat (25C), the terrain and my lack of fitness, and never really got going. The course as laid out was 11.5km and 520m of climb, which I presume was the elite course from the Spanish O champs of 2005, which was when this area was used. I cut the course short (I'd have been out for 3 hours!) so that Beccy could have a run as well.
Saturday Mar 15, 2008 #
Running hills 1:13:13 [4] 12.75 km (5:45 / km) +480m 4:50 / km
ahr:156 max:171 shoes: Walsh PB Extremes
Ran from west end of Mine Woods up to the reservoir, along the main path to Dumyat, back over the ridge and around the N side of the reservoir, through Mine Woods to the car. Legs felt OK for the first time in ages - not fast, but not leaden and aching. Nice day, great view of the snowy hills, great to be out!
Monday Mar 10, 2008 #
Note
(sick)
So, no surprise - I've caught Beccy's bug. No exercise on the cards today, only vomiting, diarrhoea, achiness and fever. Lovely.
Sunday Mar 9, 2008 #
Orienteering race 1:12:14 [4] *** 11.2 km (6:27 / km) +325m 5:38 / km
ahr:150 max:160 shoes: Jalas Black FLX
Again, poor. My legs were tired from yesterday, so whilst I only made (say) 4 mins of mistakes I was still 14 mins down on Dixie. Should have been 10 mins faster - the nav was trivial, really, and there was a lot of track running. V tired by the end.
Lucked out with the sunny weather!
Nearly expired eating the world's largest piece of carrot cake in Dobbies cafe afterwards... all that good work undone :-)
Lucked out with the sunny weather!
Nearly expired eating the world's largest piece of carrot cake in Dobbies cafe afterwards... all that good work undone :-)
Saturday Mar 8, 2008 #
Running race (Hill race) 38:30 [5] 6.4 km (6:01 / km) +380m 4:38 / km
shoes: Walsh PB Extremes
"Birnam Hill Classic" race - a WildOutdoors production. Thought I wasn't going to get to run as Beccy was ill, but she gave me a pass so I headed off up into the rain with Lard and Rosco. Dead lucky with the weather for the race, but I had a poor run. I was nowhere on the climb (pathetic!), had an OK descent, then had nothing left on the undulating run back to the finish (and went for a 45s wander to boot, following Spenceley!).
Oh well, it was nice to be out again and the chat after was grand.
Oh well, it was nice to be out again and the chat after was grand.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Walsh PB Extremes
say 5 mins before, 10 after.
Friday Mar 7, 2008 #
Gym (Cross-trainer) 40:00 8.86 km (4:31 / km)
ahr:152 max:162 shoes: Nike Air Zoom
10 mins warm-up, high knees, then 30 mins cross-country, pretty hard.
Gym (Rowing) 9:55 [4] 2.5 km (3:58 / km)
Pushed hard on the Concept 2, 1km in 3:51 and 2km in 7:50.
Gym warm up/down (Stretching) 10:00 [1]
Sit-ups and lots of stretching to try to work out the tightness in my left hamstring.
Thursday Mar 6, 2008 #
Running hills (Hill run) 51:21 [3] 9.35 km (5:30 / km) +290m 4:45 / km
ahr:152 spiked:165/shoes: Walsh PB Extremes
Stopped off at Witherslack Hall (south Lakes) on way north from Oldham and did a (shortened) loop of Whitbarrow Scar. I normally love this run, but today it was turgid: my legs were stiff and sore, and the niggling injury I've been carrying at the top of my left hamstring was troubling me more than usual. My worst run here by some margin (and it's usually a 16km run). Still, it was lovely to be out after two days in meetings, driving and manning a stand, and the top of Whitbarrow was as cool and whacky as ever. Love that limestone pavement.
Tuesday Mar 4, 2008 #
Running (Road & trail) 33:05 [2] 6.03 km (5:29 / km) +115m 5:01 / km
ahr:146 max:164 shoes: Asics GT-2120 road
Such a lovely morning that I couldn't resist a jog before work. And a jog was all it was - the legs are still like lead. Hope I shake this soon.
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
ahr:137 max:153 shoes: Saucony Grid Jazz Omni
Jogging to and from the FVO terrain intervals.
Intervals (Terrain) 23:00 [5] 4.0 km (5:45 / km)
ahr:162 max:177 shoes: Saucony Grid Jazz Omni
FVO terrain intervals. 12 x ~260m on tussocky ground, with ~95m jog recovery back to start. Good session, short so we all had to push hard. Felt better than expected, reasonable pace. Jase was attacking the hills, Jack was really pushing the fast finishes, and his dad was very strong too! Janine's advice on powering with our arms was timely and really worked. Saved the fastest one to last - 3:33/km. Much more fun than the track.
Monday Mar 3, 2008 #
Strength training (Home circuits) 35:00 [1]
Sunday Mar 2, 2008 #
Orienteering race 1:17:36 [4] **** 8.8 km (8:49 / km) +315m 7:29 / km
shoes: Jalas Black FLX
SOL1 at Drumlanrig. Not terribly inspiring - brambly wood and lots of path options, so it was mostly just a lot of hard running. Or, at least, it would have been had I been able to run. Legs still very heavy and achey, and I just had nothing. Can't have been running hard, I only made a couple of mistakes! Not helped by my having a hang over (oh dear).
Was very glad of my bramble bashers!
Was very glad of my bramble bashers!