Training Log Archive: bradcIn the 31 days ending Jul 31, 2009:
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| 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 | Tu | We | Th | Fr | |||||||||||||||||||||
Friday Jul 31, 2009 #
Note
(sick)
Rotten sore throat, head cold. Achey too - better not be Swine Flu.
Thursday Jul 30, 2009 #
Running (Trail) 40:06 [3] 8.0 km (5:01 / km) +35m 4:54 / km
ahr:146 max:161 shoes: Nike Air Pegasus 25
Lunchtime run in Livingston. Mistake. Ankle sore before starting, didn't improve at all - now quite sore, and that's after a brufen. I should know better! Tendinosis needs rest... oh well. I'm getting Beccy's cold, too - sore throat. Good job it's ages until the 6-Days... augh!
Wednesday Jul 29, 2009 #
Cycling (Road) 50:37 [2] 12.8 mi (15.2 mph)
shoes: SPDs
Fresh air required at lunchtime, so I went for a wee bimble outing on Bertha. Despite needing new chain, freewheel, front sprockets, and cables, possibly a new bottom bracket; and (most importantly) a new headstock, the old gal still rolls pretty sweetly. Unfortunately, buying a brand new replacement on the Cycle To Work scheme is only a little more expensive than the cost of all the repair work, so this might well be her last hurrah. Bertha 2 is already in the shop awaiting collection.
Cycling (Road) 10:00 [2] 3.3 km (19.8 kph)
So poor old Bertha is already history! I caught the train into Stirling and grabbed my new Specialized Vienna 3 Disc, aka Bertha 2, and cycled from there to the uni for the club run. Ergonomics all wrong - seat too low, too far forward and dipping towards the front - so it was hard to get the power down.
Gym (Strength training) 25:00 [1]
Way too early for the FVO run, so spent the time in the gym. 10 mins rowing and then some weights.
Running (Trail) 56:21 [3] 9.12 km (6:11 / km) +240m 5:28 / km
ahr:142 max:161 shoes: Nike Air Pegasus 25
Club run from el uni. Welcome guest appearances by Helen B and Becky C, and a rare visit by Grump, who set the pace up the hilly bits. Nice and flat running along the top of BrOfA to the quarry, then up along the top of Minewoods to the stables; down the road, then along the top of Hermitage and down to the back of uni. Bumped into Rosco, who'd been delayed leaving Glasgow due to having to spend 20 mins on his hair in his new car before switching on the engine. He sped off for more AP minutes, Helen sped off for a bit of sprint O practice, and the rest of us... didn't speed off, we leisurely pootled back to the cars. Very pleasant, particularly since the threatened deluge didn't appear and the evening was very nice indeed, thank you Mr Met Office.
Cycling (Road) 22:11 [3] 7.39 km (20.0 kph) +135m
ahr:139 max:156
Panic dash home on ze bike to let Beccy head off to work. Legs not so bouncy as they had been 56 minutes earlier, and the riding position ergonomics REALLY need to get sorted. Methinks Bertha 2 will never be as fast as her predecessor, despite the relatively high gearing - too much rolling resistance in those lovely, plush-riding 700x35C tyres. Nice & nimble though.
Monday Jul 27, 2009 #
Gym (Cross-trainer) 25:00 [3] 5.5 km (4:33 / km)
shoes: Nike Air Pegasus 25
Absolutely no time at all today to do any exercise - so I had to make some. 25 minutes is all I could magic up, and even then I was late picking up Jamie from nursery. It's really inconvenient having a wife who works silly hours!!! :-)
Sunday Jul 26, 2009 #
Running (Easy run) 39:39 [3] 8.04 km (4:56 / km) +70m 4:44 / km
ahr:143 max:164 shoes: Asics Gel Landreth 3
Another easy, hard surface run - out to Ashfield, Auchinlay Rd. Ankle improving, looks good for the 6-Days.
Saturday Jul 25, 2009 #
Note
(rest day)
A day of gardening & chores - and a short, easy cycle with 'er indoors, and Jamie in the bike seat.
Friday Jul 24, 2009 #
Cycling (Road) 1:22:27 38.05 km (27.7 kph) +330m
ahr:129 max:159 shoes: SPDs
More non-impact exercise required. First blast out on the racer in months. Fairly flew along to Braco, and on to Blackford. My back had started hurting by then, of course, and got worse all the way up the long drag up to the Sherrifmuir Inn. Ow ow ow. There must be a combination of seat/handlebar height that will be less painful. Enjoyed the ride, though - must do more.
Wednesday Jul 22, 2009 #
Running (Easy run) 32:51 [2] 6.42 km (5:07 / km) +45m 4:57 / km
ahr:141 max:156 shoes: Nike Air Pegasus 25
Test run for my R ankle. Deliberately kept the pace down to a jog in order to reduce push-off, which it didn't like on Saturday. The ankle isn't happy off centre, and generally feels as if there is some tendinitis there. Oh well. There should be plenty of time to recover before the 6-days.
Monday Jul 20, 2009 #
Gym (Cross-trainer) 50:00 [3] 6.47 mi (7:44 / mi)
ahr:151 max:167 shoes: Nike Air Pegasus 25
Non impact stuff required, so X-trainer it was. Pushed pretty hard, impressively sodden as a result, squelching around the gym. Thankfully didn't fuse the equipment.
Gym (Strength training) 15:00 [2]
Very weedy stuff on the machines.
Sunday Jul 19, 2009 #
Note
(rest day)
Wiped out today!
Saturday Jul 18, 2009 #
Running (Trail) 54:43 [3] 10.83 km (5:03 / km) +242m 4:33 / km
ahr:153 max:169 shoes: Inov8 RocLite
A poor run from the house. Realised very early on that I must have twisted my right ankle fairly heavily during the 77 race on Tuesday, as it was hurting from the off. Never really got a good stride going as a result, and HR disconcertingly high for the effort level. Ankle (and knees!) sore afterwards.
Friday Jul 17, 2009 #
Note
(rest day)
Travelling Hull - Stirling. Home by 3, but back sore after two days in the car so a run wasn't on the cards.
Thursday Jul 16, 2009 #
Note
(rest day)
Travelling Fontainebleau - Zeebrugge. Brief stop off in the Somme, but summarily failed to find any of the gazillion British cemeteries there.
Wednesday Jul 15, 2009 #
Cycling (Road) 1:15:00 [1] 20.0 km (16.0 kph)
shoes: SPDs
A gentle pootle out on the country roads around Herbeauvilliers, with Beccy, and Jamie on the back of my bike.
Tuesday Jul 14, 2009 #
Orienteering race 1:41:00 [2] **** 7.8 km (12:57 / km)
shoes: Jalas Jukola FLX
The '77' race after the 3-day. This was a tough area again, like day 1, and I was tired - not thinking. R heel in a mess so was hobbling; managed to tweak that ankle, and was too distracted by the pain to get my head into the O. Shame to end the event on a poor note.
Monday Jul 13, 2009 #
Orienteering race 1:17:33 [3] **** 7.6 km (10:12 / km)
shoes: Jalas Jukola FLX
French 3-day, day 3. Complex again, but the vague stuff in the middle was the hardest bit and scene of my largest error. Tried to take it slow and steady but it was another very early start and my brain didn't engage until #10; lost 3 mins on 1 control, 2 on another and several 1 min errs. Fraser beat me by 4 mins (despite one 10 min error - he was moving much faster than me!) and thus 40s overall. Very large raw skin patch on my right heel. Well, TWO very large raw skin patches, to be accurate. Ouch.
Sunday Jul 12, 2009 #
Orienteering race 52:00 [3] **** 4.8 km (10:50 / km)
shoes: Jalas Jukola FLX
French 3-day, day 2, middle distance. Bonkers 08:16 start. Nicer terrain than yesterday, and very complex rock detail. I ran pretty well (slow and steady) with just one 2min error until just before the end, when I lost 3 mins not realising that the marked 'thicket' was actually a fallen tree. Beat Fraser again by 2 mins, this cannot continue!
Saturday Jul 11, 2009 #
Event: The 3 Days of France
Orienteering 1:32:00 [3] **** 7.1 km (12:57 / km)
shoes: Jalas Jukola FLX
French 3-day day 1. Having been selected to have the early split on all three days, at least today the starts weren't until lunchtime, so I was at least awake - but the bracken was pretty bad in one area of the map and later runners would have had a significant advantage. Was generally OK, started well, but had one 10-min error (unable to find a control in the bracken despite standing on the rock right by it, then having to eventually go out and relocate - sigh) and one 3m30s, plus a small number of other wobbles: disappointing. Technically v difficult. Still beat Fraser by a minute, though; he was even worse!
Friday Jul 10, 2009 #
Orienteering 46:26 [3] **** 6.17 km (7:32 / km)
ahr:140 max:155 shoes: Jalas Jukola FLX
Official pre 3-day training at L'Elephant. A gorgeous area, lovely forest, good clean running. Felt much better running-wise today, strong and smooth; reasonable nav too.
Thursday Jul 9, 2009 #
Orienteering 1:12:32 [2] **** 11.12 km (6:31 / km)
ahr:137 max:156 shoes: Jalas Jukola FLX
Fontainebleau. We decided that we should get some O practice in, so we took Jen & Pascal's old map of Franchard and went for a bit of orienteering practice. Again, felt pretty useless running, but found some control sites.
Wednesday Jul 8, 2009 #
Note
(rest day)
Two short (ca 10km) cycles with Beccy, and Jamie on the back; not enough effort to warrant logging as training!
Tuesday Jul 7, 2009 #
Running (Trail) 1:02:14 [2] 11.34 km (5:29 / km)
ahr:135 max:150 shoes: Nike Air Pegasus 25
Very slow and heavy-legged jog through the wood near our gite at Poligny. Disconcertingly hard work. I was trying to follow the GR13 route on the IGN map, but pretty much at no point could I have told you where I was on it. Erk.
Monday Jul 6, 2009 #
Cycling (Road) 1:00:00 [2] 11.0 mi (11.0 mph)
shoes: SPDs
A wee cycle with Graeme after some fun clambering over rocks at L'Elefant.
Sunday Jul 5, 2009 #
Note
(rest day)
Well, we could have exercised, but we didn't. The morning sort of became the afternoon, it was hot, the ping pong table beckoned, and the mood was very relaxed. Aren't holidays lovely?
Saturday Jul 4, 2009 #
Note
(rest day)
Travelling Zeebrugge - Fontainebleau (Poligny). Stopped off in Bruges en route and had a wee totter around with B&J, seeing the sights - it's a lovely place. Great beer too, yum yum.
Friday Jul 3, 2009 #
Note
(rest day)
Travelling Stirling - Hull. No time to run - packing and then off! Rubbish weather for the drive but made the ferry OK.
Thursday Jul 2, 2009 #
Running 48:00 [2] 7.0 km (6:51 / km)
shoes: Asics Gel-Trail Attack WR
Gentle solo jogette out from Chez Longhurst in some sweltering humidity. Legs completely dead. Top soup and excellent company afterwards made up for it though!
Wednesday Jul 1, 2009 #
Cycling (Road) 45:34 [3] 17.78 km (23.4 kph) +215m
ahr:135 max:166 shoes: SPDs
Linlithgow - Livingston work commute, variation no. 76F rev B. I'd expected to be a tad sore of leg this morning, but all seemed tickety-boo save for a slight tendency to lethargy, the conditions for cycling were perfect (warm, sunny, no wind), so I stuck with the original plan of taking the bike to work. In a token gesture to yesterday's efforts I opted for the slightly flatter route along the "main" B-road to Livi, which was delightfully quiet due to the schools being off and lots of families taking advantage of the cheap package deals before the English kids get off school as well. Ban the school run, I say! Have to make the most of the next seven weeks' pleasantness on the roads.
Cycling (Road) 45:05 [3] 18.31 km (24.4 kph) +215m
ahr:134 max:166 shoes: SPDs
Work - Linlithgow commute at the end of a hot day in the office sweatbox. Very humid - hard work, not much zip in the legs, so it was steady as she goes! Straight over Cairnpapple. Nearly got wiped out by some nutter who cut me up just coming up to a roundabout, to swerve in front of me and brake hard to a stop, turning left when I was going straight on. I made sure that my feelings were known as I passed his open window! Twazzock.