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Training Log Archive: bradc

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Running	12	9:23:30	70.6	(7:59)	113.61	(4:58)	1440
Cycling	3	4:16:39	64.39	(15.1/h)	103.62	(24.2/h)	1260
Orienteering	3	3:57:14	17.78	(13:21)	28.61	(8:18)	715	17 /	18c	94%
Gym	5	3:16:30	23.38		37.62
Strength training	3	1:50:00
Intervals	1	24:00	3.36	(7:09)	5.4	(4:27)
Swimming	1	10:00	0.31	(32:11)	0.5	(20:00)
Total	23	23:17:53	179.8		289.36		3415	17 /	18c	94%

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Saturday Oct 31, 2009 #

Strength training 30:00 [2]

Core work and machines. Lower back pretty much seized up.

Gym (Cross-trainer) 30:00 [3] 6.4 km (4:41 / km)
shoes: Asics Gel Cumulus 11

Steady, just trying to get some mobility into my lower back. Numb left foot from before 20 minutes.

Thursday Oct 29, 2009 #

Note

Completely crippled by lower back pain this morning... sigh

C • Were'nt you meant to have 2

Gym (Cross-trainer) 40:00 [3] 8.35 km (4:48 / km)
ahr:144 max:165

Feeling sore and a bit under the weather so just a steady workout. Still dripping afterwards, mind. Numb in my left foot again after about 25 minutes.

Strength training 20:00 [2]

A few machines, trackers and stretching out my back & hamstrings.

Wednesday Oct 28, 2009 #

Running (Road and trail) 50:44 [4] 11.11 km (4:34 / km) +135m 4:18 / km
ahr:155 max:166 shoes: Inov8 RocLite 305

A respectable run, this. After a day's rest my legs felt good, so I headed out to Ashfield at a decent pace. I crossed the river and ploughed up to Auchinlay Road, then notched up the pace a bit more and ran hard along the road, 2 miles at 6 min/mile (3:45/km). Nice to be moving along at a fair pace again - now, I just need to extend that out to 10 miles, and I'll be happy :-). Eased off a bit, jogged up through town, slithered along the Darn Path, then raised the pace again to run up the golf course, along the muddy trail to Pisgah and home.

C • I'll be happy 4

Tuesday Oct 27, 2009 #

Note
(rest day)

Thought I might get away from the dentist in time to get to intervals. Didn't. She was running late. Pah. AND I have to go back next week. Went home and ate sticky cake instead.

Monday Oct 26, 2009 #

Running (Trail) 39:58 [3] 8.63 km (4:38 / km) +30m 4:33 / km
ahr:144 max:154 shoes: Asics Gel Cumulus 11

Nice easy/steady run from the AIC in Livingston. Muddy trails after the weekend rain. Felt reasonably bouncy. Back/neck still sore though.

Strength training (Pilates) 30:00 [2]

Only my second FVO session since early September. Reasonably flexible but fairly poor core control.

Strength training (Circuits) 30:00 [3]

You know, you really can't get away with NOT doing these regularly and then pitching up and trying to do everything at the same intensity as you normally do... I struggled with the first set of 40/10, especially on those flutter kicks. Poor! Must try harder. The second set of 25/5 was more kind on us, thank you Jase.

Sunday Oct 25, 2009 #

Orienteering race 46:05 [3] *** 6.68 km (6:54 / km) +205m 5:59 / km
ahr:152 max:163 spiked:17/18c shoes: Walsh PB Extremes

ESOA Champs, West Lomond. I opted for a Blue course (5.9km +255m) because I was still feeling sore after the chiro and (ahem) duff after last night's Alloa Beer Festival! I was a bit unsteady on my feet to start - getting used to my realigned skeleton? or just with a beer head?! - but picked up eventually, and by the end felt good. I kept it easy/steady though, no point pushing it when I'm only firing on one cylinder. Nav was very simple and I really made only one 45s mistake (not counting the 10s lost on the misplaced control). 6 mins down on Roger, which is about right.

Saturday Oct 24, 2009 #

Note
(rest day)

Sore neck, shoulders, back and hips... the Sasha effect!

'Went swimming' with Jamie at Forthbank. He didn't like it at all today.

Swimming 10:00 [2] 0.5 km (20:00 / km)

I managed to squeeze in 20 lengths whilst Beccy was with Jamie, then took over to let her get a few in.

Friday Oct 23, 2009 #

Running (Road and trail) 56:00 [3] 10.71 km (5:14 / km) +300m 4:35 / km
ahr:149 max:164 shoes: Asics Gel Cumulus 11

In Edinburgh at 0830 to get my bike 'fixed' (another factory recall), I stopped myself from drooling over new bikes, with the inevitable risk of accidentally buying one, by going out for a run. I headed out from Two Wheels (at Cameron Toll) towards Craigmillar, then along to the Innocent Railway, along that to Holyrood Park, up the back of Arthur's Seat and thence to the summit. I was very slow uphill.... and didn't have the right shoes on to go downhill! Grand run, though, on my old stomping grounds.

Note

Sorted out by Sasha the super chiropractor today. The neck has gone wonky again and my right hip is higher than the left and the left foot slap / numbness / hot foot is all related... what a bucket of bolts. Apparently I'm very easy to 'reset', though; shame I seem to throw a BSOD so frequently!

Thursday Oct 22, 2009 #

Note
(rest day)

This wasn't MEANT to be a rest day, but the plan to get home and have a nice game of badders or squish with my good lady got scuppered when my motorbike alarm decided to blow a fuse outside the office in Livingston, and refused to allow the bike to start. Ho hum. 37 miles to get home... better start walking now...

Wednesday Oct 21, 2009 #

Running (Easy run) 56:52 [3] 10.38 km (5:29 / km) +235m 4:55 / km
ahr:141 max:156 shoes: Inov8 RocLite 305

Recovery run - golf course, monument, steading. Felt very slow with sore knees and tired legs.

Tuesday Oct 20, 2009 #

Intervals intervals 24:00 [4] 5.4 km (4:27 / km)
ahr:163 max:177

First FVO intervals session for ages! A select group of Ross, Tom, Rog, me, Jon, Jase and David in order of running pace. 6 x 3 mins, with 60s between reps. Not an eyeballs-out session, more about threshhold running, so I kept it steady and was pretty consistent. Held a bit in the bag and managed to keep good form; much faster and I'd probably have got a bit ragged. Some very smooth running by Ross tonight, methinks the lad is peaking nicely for his marathon!

Geek data for the reps:
1. 840m @ 3:37 (actually 3:02 for the rep) avg 155hbpm
2. 812m @ 3:43 (hmm, not so good) avg 163hbpm
3. 832m @ 3:36 avg 166
4. 817m @ 3:41 avg 167
5. 830m @ 3:38 avg 168
6. 847m @ 3:33 avg 170

C • poor Roger. And I hope you... 2

Running warm up/down 36:00 [2] 5.0 km (7:12 / km)
ahr:125 max:138 shoes: Asics Gel Cumulus 11

About 3km to warm up, plus one set of new comedy drills; 4 laps of the track afterwards to warm back down. Calves tight but no hot foot. :-)

Monday Oct 19, 2009 #

Gym (Cross-trainer) 50:00 [3] 6.47 mi (7:44 / mi)
ahr:147 max:164

Still no running, so a gym sesh it was. Set the machine at a higher resistance than usual, and threw in some sneaky high-resistance back-pedalling in the middle that did for my legs. It pays to keep the body guessing, even one as slow-witted as mine...

Gym (Rowing) 10:00 [3] 2.35 km (4:15 / km)
ahr:134 max:148

Splish splash

Saturday Oct 17, 2009 #

Event: East District XC League

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Jalas Jukola FLX

A wee jog to the start of the race - then spent too long chatting and catching up with old friends to get a decent warm up! Silly boy.

Running race (Cross-country) 34:37 [5] 8.37 km (4:08 / km) +105m 3:54 / km
ahr:166 max:173 shoes: Jalas Jukola FLX

Stirling Uni East District race. Gorgeous day. Caught out by the start and boxed in; 30s down on the leaders by the first corner. Settled into a steady rhythm; lack of pace in my legs was clearly evident, and I was weak on the hills, but plodded along steadily enough and didn't tire over the three laps. I saw Fraser and Colin Eades coming back towards me halfway around the third lap but couldn't quite catch them (and had no sprint); I ended up 12s down on Fraser and 8s on Colin. So, as good as I could have hoped for given the lack of real training and speedwork. Star performance was from Ben Hartman, who came in 27th and reminded everyone just how fast he is despite all those years of niggles and injury!

The sole of my left foot again caused problems, from the end of lap 2, and was too sore to contemplate a warm down. On examination, I'd acquired a couple of painful blood blisters on the ball of the foot and on the big toe. Very annoying.

Friday Oct 16, 2009 #

Cycling (Road) 46:00 [3] 17.86 km (23.3 kph) +290m
shoes: SPDs

Linlithgow-Livingston over the hills on an absolutely glorious morning. A tad chilly for shorts, mind...

Cycling (Road) 47:02 [3] 19.2 km (24.5 kph) +225m
ahr:133 max:164 shoes: SPDs

Livi-L'gow. Gorgeous evening too! Legs tired.

Wednesday Oct 14, 2009 #

Running (Trail) 1:02:41 [4] 13.08 km (4:48 / km) +325m 4:16 / km
ahr:156 max:170 shoes: Inov8 RocLite 305

Back working at home, hooray - lunchtime run duly called for. I was feeling relatively chipper, so pushed along pretty hard. Out to Hillside of Keir, over the hill, railway and river, Darn Path then up the steep path to Pisgah. Attacked that reasonably well. Then on up the road to the Steading, headed up towards the Stane but peeled off on the forestry tracks to do a loop there back to the Steading and home. Left foot tingly and a little numb, but thankfully that didn't last.

Tuesday Oct 13, 2009 #

Running (Road) 40:00 [3] 5.8 mi (6:54 / mi)
shoes: Asics Gel Cumulus 11

Pre-breakfast run, but not too groggy as I'd been awake since 4am! Insomnia not good. Steady pace, I'd been planning on this being an hour long session but I got hot foot and had to cut things short. New shoes and not enough road mileage for the feet to be accustomed to the pounding, not helped by running solely on the balls of my feet... och well, it blew away some cobwebs, and I can still walk.

C • what the hell 2

Gym (Cross-trainer) 20:00 [3] 2.4 mi (8:20 / mi)

By the time I got back to the hotel the leisure centre had opened, so I made up my hour with a short session on the cross-trainer.

Monday Oct 12, 2009 #

Note
(rest day)

Travelling to Ireland, meeting, dinner - not much exercise opportunity.

Sunday Oct 11, 2009 #

Event: SOL 6

Orienteering race 1:18:54 [4] **** 10.24 km (7:42 / km) +60m 7:29 / km
ahr:152 max:170 shoes: Jalas Jukola FLX

SOL 6 Forvie. After the first good night's sleep in days I could actually look at the map today and see what was going on. I found the nav pretty straightforward, to be honest, and the controls weren't hidden unlike yesterday. It was tough underfoot, though, none of these easy-to-run-through sand dunes I'd been expecting - lots of long grass, heather and bog.

Saturday Oct 10, 2009 #

Event: SOL 5

Orienteering race 1:52:15 [3] 11.69 km (9:36 / km) +450m 8:03 / km
ahr:140 max:163 shoes: Jalas Jukola FLX

SOL 5 Coull. Completely clueless.

Friday Oct 9, 2009 #

Note
(rest day)

Travelling back from Dresden today

Thursday Oct 8, 2009 #

Running (Road and trail) 24:30 [4] 6.0 km (4:05 / km) +15m 4:02 / km
ahr:152 max:160 shoes: Asics Gel Cumulus 11

Very pressed for time before heading out from the hotel but felt reasonably fit so ran this lovely loop out from the hotel pretty well. I'd have loved to have done another loop.

Note

Totting up - I managed about 12km of walking today!

Wednesday Oct 7, 2009 #

Running (Easy run) 32:47 [2] 6.6 km (4:58 / km) +20m 4:54 / km
ahr:140 max:153 shoes: Asics Gel Cumulus 11

Pre-breakfast trudge from the hotel along the Elbe cycleway. I found a well-appointed proper tartan track just 5 mins away... but sadly I was in no fit state to take advantage of it. Sore back again, sore head after schmoozing until late last night, and a wee bittie head cold. Not much fun, really!

C • Stop your moaning 2

Monday Oct 5, 2009 #

Running (Trail) 47:03 10.35 km (4:33 / km) +40m 4:28 / km
ahr:155 max:164

Lunchtime run in Livi. Coming down with Beccy/Jamie's cold, but I felt pretty good in the legs department and once warmed up through the muddy wood, kept up a solid pace around the Easter Breich loop and 'horse course'. HR a bit high for the pace - a sure sign that a cold looms... just in time to head off to Dresden until Friday.

Running warm up/down 6:58 [2] 1.15 km (6:03 / km) +10m 5:48 / km
ahr:134 max:140

A bit stiff after the run, so I jogged very slowly around the Alba Campus for a little bit, checking out the nice new and totally empty white elephant offices. They'll be going for song in a bit... something like "The Credit Crunch Property Crash Blues"...

Sunday Oct 4, 2009 #

Cycling (Road) 1:02:36 [3] 25.75 km (24.7 kph) +330m
ahr:139 max:159 shoes: SPDs

Feeling very wiped out today, and with Beccy still under the weather we wasted most of what was a sunny day... but I pushed myself out at 5pm and was glad that I did, as I felt OK on the bike. Up to Sherrifmuir and nearly all the way to Blackford, then turned around and came back. It's definitely getting colder... longs were required.

Saturday Oct 3, 2009 #

Running (Trail) 43:00 [2] 6.68 km (6:26 / km) +145m 5:48 / km
ahr:129 max:143 shoes: Inov8 RocLite 305

A very pleasant and sociable gentle run in the late afternoon with Louise and Gary from Hillside of Keir, over the hill, over the pipe bridge and back via Darn Path. The trees were getting jostled around in the high winds but I can't say that I noticed - must have been talking too much, not like me :-). Louise managed to keep up her end of the conversation whilst still recording a PB, good show! Thanks both.

Running warm up/down 8:53 [3] 1.96 km (4:32 / km) +35m 4:10 / km
ahr:145 max:156 shoes: Inov8 RocLite 305

Warm up running from the house to Hillside of Keir. Felt very bouncy in my nice new shoes. It's only when you get new ones that you realise how tired your old shoes had become...

Running warm up/down 8:27 [3] 1.76 km (4:48 / km) +45m 4:15 / km
ahr:145 max:160 shoes: Inov8 RocLite 305

Back home from Hillside of Keir. Still feeling bouncy.

Friday Oct 2, 2009 #

Gym (Cross-trainer) 31:30 [3] 6.25 km (5:02 / km)
ahr:146 max:163

Pushed quite hard - although HR not too high, must be time to up the effort level again.

Gym (Strength training) 15:00 [2]

Working the "guns" as the whippersnappers would say - ha! Spud guns or pea shooters, more like.

Thursday Oct 1, 2009 #

Cycling (Road) 55:36 22.21 km (24.0 kph) +185m
ahr:132 max:157 shoes: SPDs

Hooray, back on the bike at last! Despite being late - B and I had to pull together to get Jamie and ourselves out of the house at 8 - it was such a lovely morning that I took the longer route from Linlithgow to Livingston, via Torphicen, Bathgate, and cycle route 73. I wasn't feeling too sprightly, but it was a gorgeous, crisp, morning to savour as I dawdled along. I love this time of year. I'm not looking forward to the winter ice and dark nights, though...

Cycling (Road) 45:25 18.6 km (24.6 kph) +230m
ahr:136 max:160 shoes: SPDs

Return cycle, directly over the hills this time. Feeling tired and slow.

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