Training Log Archive: bradcIn the 31 days ending Aug 31, 2009:
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Monday Aug 31, 2009 #
Gym (Cross-trainer) 30:00 [3] 3.85 mi (7:48 / mi)
shoes: Asics Gel Landreth 3
My back was a bit twingey after the weekend, so I deferred to some non-impact exercise. Legs pretty slow today too.
Gym (Rowing) 10:00 [3] 2.4 km (4:10 / km)
A steady workout on the Concept 2.
Strength training 15:00 [1]
A few weights
Sunday Aug 30, 2009 #
Hill walking 5:30:00 18.0 km (18:20 / km) +1150m 13:54 / km
shoes: Walsh PB Trainer Ultra
Hill-bashing with Beccy: Beinn Bheoil (Munro 266 for me) and Ben Alder, with Beccy, from Culra Bothy. A bit crippled to start - a very sore lower back and a bit of sciatica - but I was OK after about an hour. Not a great day; we were in the cloud for much of it, and it was pretty cold and windy up high too. Ben Alder's a magnificent hill though. We came off the Short Leachas, which was pleasantly scrambly.
Cycling (Trail) 1:30:00 15.8 km (10.5 kph) +260m
shoes: SPDs
Cycled back out from Culra to Dalwhinnie. We eschewed the narrow path and took the Land Rover track back to Loch Pattack - a bit rough but a fair bit faster, or at least it would have been for me. Beccy doesn't like rocks. The path by the loch sported some fine water splashes, and the ford had a bridge option which we sagely took. After that the track smoothed out and made for fine, untechnical cycling although the headwind that we'd met on the way out and had been looking forward to as a helping hand back along Loch Ericht was conspicuous by its absence. Of course.
Saturday Aug 29, 2009 #
Cycling (Trail) 1:30:00 15.3 km (10.2 kph) +300m
Cycling in to Culra Bothy along the side of Loch Ericht and up to Loch Pattack, then along the walking path; into a driving wind and then rain later as well. With a big heavy rucksack pounding my lower back into a painful mess. Not a pleasant experience.
Note
Culra Bothy has to be one of the finest examples of its kind. A very jolly place to spend the evening, although we camped outside. The place was full of cyclist medics, one of whom had recently graduated and moved to Stirling, and professed to know Tullster well. Small world.
Friday Aug 28, 2009 #
Note
(rest day)
Not lazy today, but too much trogging between Dunblane, Edinburgh and Livingston getting my motorbike service sorted to have any spare time left. Bah.
Thursday Aug 27, 2009 #
Note
(rest day)
Lazy. Tsk.
Wednesday Aug 26, 2009 #
Orienteering race (Street O) 37:40 [4] **** 6.18 km (6:06 / km) +205m 5:14 / km
ahr:152 max:166 shoes: Nike Air Pegasus 25
WEE Street race in Stirling, planned by Rosco. I was late arriving so didn't go for a warm-up; my calves were very tight to start and took a fair while to loosen off. I was running steadily enough but very slow at decision-making; Ross planned a good course with careful route choice and navigation required, so I was stuffed from the off! As an experiment I took "stopped time" (i.e. time when I was stationary, looking at the map) from my track in SportTracks and apparently I was only running for 31:15! There'd be a bit of that anyway, but I think that I spent at least 2 minutes more staring at my map than I should have done. It was also wet and slippery underfoot in places - particularly in the mud on Gowan Hill! - so I wasn't running flat out very often. I must have been walking... even Dixie beat me.
Running warm up/down 18:57 [2] 2.98 km (6:22 / km) +80m 5:36 / km
ahr:143 max:159 shoes: Nike Air Pegasus 25
A wee jog warm down with Jon, to collect in a few (ok, three!) controls and to try to stretch off those calves.
Tuesday Aug 25, 2009 #
Running (Trail) 54:09 9.6 km (5:38 / km) +315m 4:51 / km
ahr:148 max:172 shoes: Inov8 RocLite
FVO club run at Comrie. Cadged a lift with JonX and we were inevitably late - the blind leading the blind on that score! Heck, it's amazing we made it there at all.
We set out 10 mins after Rog, Jase and Dixie, but were feeling pretty frisky and managed to catch them up after their brief dog-leg out to the monument on the summit. Thereafter it was a jolly run with lots of pace and terrain variation, cracking fun. We only had to wait for Dixie a few times. I surprised myself by feeling as good as I've felt in ages, although my calves were decidedly tight afterwards. The wine in the tapas restaurant afterwards helped to dull the pain, but heaving myself up from the table after the meal nearly broke them in two!
We set out 10 mins after Rog, Jase and Dixie, but were feeling pretty frisky and managed to catch them up after their brief dog-leg out to the monument on the summit. Thereafter it was a jolly run with lots of pace and terrain variation, cracking fun. We only had to wait for Dixie a few times. I surprised myself by feeling as good as I've felt in ages, although my calves were decidedly tight afterwards. The wine in the tapas restaurant afterwards helped to dull the pain, but heaving myself up from the table after the meal nearly broke them in two!
Monday Aug 24, 2009 #
Cycling (Road) 46:10 [3] 17.86 km (23.2 kph) +292m
ahr:143 max:166 shoes: SPDs
Cycle commute Linlithgow - Livingston via Cairnpapple. My new bike's baptism of fire on this route. As expected, the rolling resistance of the 700x35 tyres slow things down a bit - so it'll be off with those and on with the 28s for the rest of the "summer". Other than that it was a very pleasant morning for a cycle, with views all the way to the Bass Rock from the top of the big hill. I tried not to think about poor Marcus' recent experience on two wheels... GWS mate.
Cycling (Road) 41:05 [3] 17.85 km (26.1 kph) +215m
ahr:141 max:165 shoes: SPDs
Aided by a gentle southerly breeze, this was a pretty swift blast back over the hill to Linlithgow after work - I think that I'm getting used to the new bike's seating position. Glorious views again. This is what summer is supposed to be like, c'mon Mother McNature, get yer act together.
Sunday Aug 23, 2009 #
Note
(rest day)
A weekend with the outlaws and my dad, with Beccy still in bed for much of the time, recovering from the flu. Much dotting around to Loch Katrine, David Marshall Lodge etc., and I'm almost tempted to log the ironing and hoovering... but I only had 10 minutes of 'proper' exercise jogging up to the top of the hill and back on Saturday, which gave me just enough time to fall over on the way back down and remove some skin. So, not a dead loss, then.
Friday Aug 21, 2009 #
Running (Trail) 32:21 [3] 6.41 km (5:03 / km) +155m 4:30 / km
ahr:155 max:166 shoes: Inov8 RocLite
Another long, hard, threshhold run, 18 miles at 5mins/mile...
...in my dreams. Nope, another wee short see-if-I-can-remember-what-this-running-thing-is-all-about-without-jiggering-my-ankle runette. Buoyed by rash enthusiasm I eschewed the flat tarmac and headed up towards the Gathering Stane. My legs felt curiously bouncy, much more so than my brain expected, and got on with the job of grinding along heedless of any interjections from those nay-saying neurons. My ankle even felt stronger than it has since France.
The "path" was wetter than I have ever seen it, actually a river in several places. All in all, a very jolly outing indeed. The only thing that was missing was a nice climate change downpour, and Mother McNature duly obliged on the way back with a stoater bone-dry-to-drenched-in-10-seconds deluge that had me giggling all the way home. Brill.
...in my dreams. Nope, another wee short see-if-I-can-remember-what-this-running-thing-is-all-about-without-jiggering-my-ankle runette. Buoyed by rash enthusiasm I eschewed the flat tarmac and headed up towards the Gathering Stane. My legs felt curiously bouncy, much more so than my brain expected, and got on with the job of grinding along heedless of any interjections from those nay-saying neurons. My ankle even felt stronger than it has since France.
The "path" was wetter than I have ever seen it, actually a river in several places. All in all, a very jolly outing indeed. The only thing that was missing was a nice climate change downpour, and Mother McNature duly obliged on the way back with a stoater bone-dry-to-drenched-in-10-seconds deluge that had me giggling all the way home. Brill.
Thursday Aug 20, 2009 #
Strength training (Circuits) 35:00 [3]
The week of short training continues - with little chance to exercise for longer due to tending the needs of a flu-ridden Beccy and the pending arrival of Connor Sr. Some circuits were in order. Bounce bounce lunge crunch ow etc.
Wednesday Aug 19, 2009 #
Running (Easy run) 30:25 [3] 6.25 km (4:52 / km) +95m 4:31 / km
ahr:145 max:165 shoes: Nike Air Pegasus 25
Two runs in a row, gosh, mustn't get too excited. OK, two very short runs, and all on flat surface. The bad ankle was a bit tweaky but I ignored it. Legs pretty rubbish - but then it has been ages since I last did any proper running. On the positive side, it was chucking it down with warm rain and the wind was blowing pretty strongly, i.e. the running conditions were FAB. No, really. Running in the rain is tops!
Tuesday Aug 18, 2009 #
Running (Trail) 27:45 6.3 km (4:24 / km) +50m 4:14 / km
ahr:158 max:170 shoes: Nike Air Pegasus 25
Lunchtime run in Livingston. First real run in ages. My ankle seemed to hold out fine - shame about the lungs and the rest of my legs! It's a bit sore now, afterwards, but nothing too bad.
Monday Aug 17, 2009 #
Cycling (Road) 1:03:52 26.25 km (24.7 kph) +290m
ahr:137 max:162 shoes: SPDs
Took Bertha 2 out for a spin - still seems slower than Bertha 1. I may have to swap the 700x35 tyres to 700x28s in my quest for speed. Anyway, my legs were slow, so the tyres are pretty academic at this stage.
Sunday Aug 16, 2009 #
Note
(rest day)
4h on the bike! The motorbike, that is. So it doesn't count. My brain is tired, though.
Saturday Aug 15, 2009 #
Swimming 25:00 [2] 1.0 km (25:00 / km)
B & I took Jamie down to the Forthside pool for a bit of splashing and watery high-jinx. Whilst there I managed to slip away for 40 lengths of the 25m pool. After many years of trying (OK, very sporadically indeed) I am now pretty smooth with breathing on my RHS when I crawl, so I can breathe every 3rd stroke, which seems to be about right: every 2nd is too often, and every 4th gives me a headache! Saying that, my crawl is still a crawl... much more practice required before it becomes a bit speedier, and one swim every six months probably doesn't count as sufficient training on that front.
Friday Aug 14, 2009 #
Gym (Cross-trainer) 50:00 8.5 km (5:53 / km)
ahr:147 max:171 (injured)
Pouring with rain outside... would have been a GREAT day for a run (no, really!) but this ankle, I tell you, bah and hum of the bug. So - back on the cross-trainer, throttle on high for the first 30, then swapped to the other X-T for the final 20, to get some high knees going. Otherwise it would have been really boring, y'see.
Thursday Aug 13, 2009 #
Running (Easy) 1:02:02 [2] 9.57 km (6:29 / km) +260m 5:42 / km
ahr:140 max:160 (injured) shoes: Nike Air Pegasus 25
Smooth FVO crew cruise. Well, smooth AND slippery up the Logiekirk path, and along the side of Pendreich reservoir - need retractable studs on my trainers! It has been years since I last ran up the Logiekirk path, now I remember why...
Jolly and sociable. Much muttering from my ankle, though; and it's sore now (next morning). Pah. Anyone got a machete? Not for my foot, for my brain... but at least my cold is finally (slowly) improving, huzzah!
Followed up by a rare and delightful visit to the Westerton, where a grand crew turned out to wish Abi "bon voyage"... and eat Fi's homemade cake, mmmmmm. What a great club.
Jolly and sociable. Much muttering from my ankle, though; and it's sore now (next morning). Pah. Anyone got a machete? Not for my foot, for my brain... but at least my cold is finally (slowly) improving, huzzah!
Followed up by a rare and delightful visit to the Westerton, where a grand crew turned out to wish Abi "bon voyage"... and eat Fi's homemade cake, mmmmmm. What a great club.
Monday Aug 10, 2009 #
Gym (Cross-trainer) 20:00 [3] 4.0 km (5:00 / km)
ahr:153 max:165 (injured) (sick) shoes: Asics Gel Landreth 3
Legs tired, HR high, very sweaty - not on best form.
Gym (Strength training) 30:00 [2]
I like the weights equipment in the West Lothian Leisure gyms better than the stuff at Stirling Uni... shame it's £4.75 a pop (off-peak) to use the former during a lunchtime break.
Sunday Aug 9, 2009 #
Gym (Cross-trainer) 40:00 [3] 5.1 mi (7:51 / mi)
ahr:149 max:169 (injured) (sick) shoes: Nike Air Pegasus 25
This head cold has been hanging around for 10 days now - still all blocked up with tons of gunk. So, I intended to take it easy on the cross-trainer, but inevitably found myself trying reasonably hard until I became a wee bit woozy, so I backed off a tad, whoops.
Gym (Strength training) 20:00 [2]
Deus ex machina
Thursday Aug 6, 2009 #
Running warm up/down 30:00 [2] 3.5 km (8:34 / km)
(injured) (sick) shoes: Jalas Black FLX
Jog to the red start at Tentsmuir.
Orienteering race 49:55 [2] 5.41 km (9:14 / km) +30m 8:59 / km
ahr:133 max:152 shoes: Jalas Black FLX
Aborted attempt at hobbling around Tentsmuir. Put on an ankle brace, but that didn't prevent my jarring the ankle up, or help pushing off which is what is painful - so not much use, really. Head not working either. Got to #11 and jacked. Disappointed. Another Six Days down the tubes.
Wednesday Aug 5, 2009 #
Note
(rest day)
Exercise today consisted of wrestling my lump of a motorbike along whatever back roads I could find between Alyth and Dunblane... and back.
Tuesday Aug 4, 2009 #
Note
(injured) (rest day)
Day 3 - Tullochroisk. It rained. A lot! So, not so bothered that I wasn't running, although by all accounts the O was good. Unfortunately the weather meant that the GSM control didn't work - and the radio stations were playing up - and so were the last and finish controls! Sigh. Thankfully Dave and Andrew let me get away a bit early - 2:30 - so that I could take a soggy Beccy & Jamie back to the accom.
Monday Aug 3, 2009 #
Orienteering race 1:24:00 [3] **** 8.5 km (9:53 / km) +340m 8:14 / km
ahr:138 max:164 shoes: Jalas Black FLX
Day 2 - Kinnoull and Deuchny. Another stupidly early trip to the event, and then a long wait before actually orienteering. My cold was much better today, and I felt more like running, but went right over on my ankle en route to #2. After that I was hobbling slowly, pretty much walking any rough stuff and all the downhills. The only bits I could run were the uphills. Fed up, that's the end of the 6-days for me. Apart from having to be there all day every day for the rest of the event, sh*t.
Sunday Aug 2, 2009 #
Event: Scottish Six Days Tay 2009
Orienteering race 1:24:00 [3] **** 6.5 km (12:55 / km) +370m 10:04 / km
shoes: Jalas Black FLX
Scottish Six Days 1 - Dalrulzion
Consistently scrappy all the way around, despite running very slowly due to my heavy cold and crocked ankle. Frustrated, although it was a tough (but excellent) area to run hard on anyway; had I been able to I'd probably have had a couple of 20 minute errors in there! Super impressive times by Godders and Lard, 53 and 57 mins respectively.
Knackered, but only because of having to get to the area at 0800 to work with andrewd to set up the commentary computers and radio/GSM controls, then help to take them down again at 1600! Rubbish job, not my idea of a holiday.
Consistently scrappy all the way around, despite running very slowly due to my heavy cold and crocked ankle. Frustrated, although it was a tough (but excellent) area to run hard on anyway; had I been able to I'd probably have had a couple of 20 minute errors in there! Super impressive times by Godders and Lard, 53 and 57 mins respectively.
Knackered, but only because of having to get to the area at 0800 to work with andrewd to set up the commentary computers and radio/GSM controls, then help to take them down again at 1600! Rubbish job, not my idea of a holiday.