Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 31 days ending Mar 31, 2010:

	activity	#	time	miles		km		+m
	Running	8	3:08:25	16.93		27.25		548
	Hill walking	1	2:30:00	7.46	(20:07)	12.0	(12:30)	330
	Gym	4	2:29:27	16.24		26.13
	Cycling	2	1:57:18	30.56	(15.6/h)	49.18	(25.2/h)	343
	Strength training	4	1:55:00
	Orienteering	3	1:44:47	9.41	(11:08)	15.15	(6:55)	231	17 /	19c	89%
	Total	16	13:44:57	80.6		129.71		1452	17 /	19c	89%
averages - sleep:6.8 weight:65.8kg

2:30

0:00

» now

Wednesday Mar 31, 2010 #

6 PM

Running (Terrain) 37:48 4.29 km (8:49 / km) +176m 7:19 / km
ahr:134 max:159 slept:8.0 (injured) shoes: Asics Gel Cumulus 11

Time for an easy 30 minute run to try out progress with my achilles. I decided to set off with the club run and head back at the allotted time; as it worked out, control collecting around Abbey Craig and then Minewoods was on order, so I was able to join Janine, Jon and Ross around Abbey Craig, then wave the latter two off on their trip to Mine Woods. Nice to be running through terrain, albeit with the wrong footwear, and up some steep hills, but no real grumbles from me or the achilles. Feeling desperately unfit, mind.

Monday Mar 29, 2010 #

6 PM

Strength training 50:00 [2]
slept:6.0 (injured) (sick)

Last FVO pilates of the season, and my first appearance in four weeks - it showed! Not only was my core out of practice, the session was tough; by gum, I was hurting before half-way.
Intended to go out for a 20-minute warm down test jog afterwards but it was sleeting outside and shorts just didn't feel as if they were going to cut the mustard. Wimp.

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

Note
(injured) (sick) (rest day)

All day (and evening) on the computers for our big event at The Trossachs. I'd entered but in reality there was no way I could have got out to run; sensible not to, anyway, as my achilles was a bit sore after yesterday, and running for at least another 90 minutes would have been somewhat foolhardy.
A very enjoyable day, all going off pretty smoothly from the computing perspective, and I even managed to get all of the results done and RouteGadget up before hitting the hay! Looking forward to having a nice long weekend of O at the JK next weekend with someone else doing the work :-)

C • Nice work 2

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

3 PM

Orienteering race 37:32 ***** 4.88 km (7:41 / km) +132m 6:47 / km
ahr:169 max:185 spiked:17/19c (injured) (sick) shoes: Jalas Jukola FLX

Middle Distance race at Touch, Vet Men's course, 4.3km. After five hours on the computers I got out to play, and what fun it was. No grumbles from my achilles at all, nor really from my legs which, considering that I haven't run for weeks now - or done anything at all for 8 days - was good! OK, so I probably put off loads of people with my hacking cough but it didn't bother me too much. :-). One of my cleanest runs ever - only about 40s lost. All my navigational choices worked and the controls were where I thought that they were going to be; amazing! If I could actually flow through controls instead of stop and read... but, hey, still the most fun I've had orienteering in, ooh, millennia. Thanks, Steve, for planning such fine entertainment.

Running warm up/down 10:00 [1] 1.2 km (8:20 / km) +50m 6:54 / km
(injured) (sick) shoes: Jalas Jukola FLX

Wee trot up to the start, keeping pace with young Scotia - not often I get the chance to say that these days!!

Tuesday Mar 23, 2010 #

Note
(injured) (sick)

Physio says that things aren't improving, so it's off to the sports doctor with me for diagnosis and probable injection. Greeeaaat.

Monday Mar 22, 2010 #

Note
(sick)

Guess what. Sick. Now with extra green chunks.

Sunday Mar 21, 2010 #

Event: RR SoSOL

Note
slept:5.0 (sick)

Grotty again - felt really rough in the afternoon, went to bed for 3 hours.

Saturday Mar 20, 2010 #

Note
slept:5.0 (sick)

Still grotty

Friday Mar 19, 2010 #

5 PM

Running (Treadmill) 20:02
ahr:143 max:153 slept:4.0 (injured) (sick) shoes: Asics Gel Cumulus 11

Physio said to try 20 mins of running on Friday, so I did, on the treadmill. Felt absolutely dreadful, but my achilles didn't start hurting badly so that's progress, I hope.

Gym (Cross-trainer) 30:00
ahr:149 max:167 slept:4.0 (injured) (sick)

A very gentle cross-train, coughing and spluttering away - HR far too high. Not sure if this was sensible...

Thursday Mar 18, 2010 #

Note
slept:4.0 (sick)

Bleurgh

Wednesday Mar 17, 2010 #

Note
slept:4.0 (sick)

Physio... the bursitis seems to be getting worse. At least he hopes it's bursitis, if it's actually a recurrence of the tendon/bone growth I had a few years ago it'll be surgery again. At least it was interesting to finally have someone explain to me why I'd had a bony growth on my heel in the first place, I'd never known why it had happened. Anyway, one more week of the softly-softly approach, then if no progress it'll be off to a good quack for an injection into the bursa followed by two weeks' rest.

Tuesday Mar 16, 2010 #

Note
slept:2.0 (injured) (sick)

Euurrghhh feel cr*p.

Monday Mar 15, 2010 #

7 AM

Strength training 35:00 [1]
slept:6.0 (injured) (sick)

Home circuits. I spoke to soon about beating off Jamie's cold - sore throat etc. today!

4 PM

Running (Trail) 30:04 5.27 km (5:42 / km) +108m 5:11 / km
ahr:141 max:157 slept:6.0 (injured) (sick)

After 5 days I thought that I should really see where my heel is at, so I stopped off on the way home and went for an easy run around Beecraigs. My achilles is just fecked, sore to start, eased off, then from 25 minutes started to get sorer and sorer. If anything it has got worse since I started getting physio. I'm kinda stumped about what to do now.

C • I'd say you need a lot more... 4

Sunday Mar 14, 2010 #

Note
slept:7.0 (rest day)

A busy day of chores, vehicle maintenance, trip to the tip, etc. - since my heel is STILL sore, has been since last Weds, a "rest" day is probably still sensible. Only three weeks to the JK... bugger.

Saturday Mar 13, 2010 #

4 PM

Gym (Cross-trainer) 40:00 8.9 km (4:30 / km)
ahr:154 max:170 slept:4.0 (injured)

Oh dear, three pints out on the town last night (admittedly, Hoegaarden) and I was well hungover this morning - can't hack it! Eventually made it to the gym after a morning of chores, and an afternoon kip...

Pushed along pretty hard, hit a record "burn" but didn't have the energy to keep on going to the 50 minute mark as planned. I've been fighting off Jamie's cold, think I've scraped by but Beccy's succumbed.

Gym (Cardio) 10:05 2.42 km (4:10 / km)
ahr:144 max:156 slept:4.0 (injured)

Nice steady pull - first time in ages, so didn't bust a gut! 2km came up in 8:10, then I eased off.

Strength training 15:00 [2]
slept:4.0 (injured)

Stretched and lifted a few weights.

Friday Mar 12, 2010 #

Note
slept:8.0 weight:65.7kg (rest day)

Go to the gym, ride motorbike, go to the gym, ride motorbike...?

Ride motorbike :-)

Thursday Mar 11, 2010 #

1 PM

Gym (Cross-trainer) 20:07 4.3 km (4:41 / km)
ahr:154 max:168 slept:3.5 (injured)

In the Livingston gym today, for a change, and managed to talk my way out of having to have an induction again because I hadn't been there in over a year. Like, do I LOOK stupid? Ah - no responses required, thank you...
I seemed to make this a lot harder work than it should have been. Unfit!

C • I can answer that..... 7

Cycling (Turbo trainer) 20:07 9.6 km (28.6 kph)
ahr:149 max:160 slept:3.5 (injured)

Wheeze puff pant wheeze puff pant wheeze etc.

Strength training 15:00 [2]
slept:3.5 (injured)

A few sets of weights.

Wednesday Mar 10, 2010 #

Note

Physio again. Achilles still significantly inflamed. Mutterings about injections. Not if I can help it!

4 PM

Running (Trail) 34:54 6.6 km (5:17 / km) +77m 5:00 / km
ahr:139 max:152 slept:6.0 (injured) shoes: Inov8 RocLite 305

Slow run out to Ashfield, cut short when I decided that stabbing white hot pain in my achilles wasn't really what I was trying to achieve from the session. Stupid piece of cr*p achilles, just bl**dy well get better ferchrissake!

Tuesday Mar 9, 2010 #

3 PM

Cycling (Road) 1:37:11 39.58 km (24.4 kph) +343m
ahr:124 max:150 (injured)

Set off for a late lunchtime spin on Bertha. Legs - particularly thighs - feeling tired from the off, but it was all pleasant enough, if a little harder work than usual due to poor cycle servicing and even worse road maintenance. At least, it was fine until the return from Doune, at which point I bonked big-time and it was all I could do to keep my wheels turning and get home! It's been a long time since I last did that... silly b*gger, it had been nearly 5 hours since my early lunch and I hadn't drunk anywhere near enough. Older but not wiser!

Monday Mar 8, 2010 #

2 PM

Running (Trail) 37:42 7.77 km (4:51 / km) +137m 4:28 / km
ahr:153 max:167 slept:7.0 (injured) shoes: Asics Gel Cumulus 11

Steady run around the uni and Abbey Craig. Tried to keep up a decent pace; but I'm back near the bottom of the get-fit hill again! Heel started to get progressively sorer from about 30 minutes, but my calf is now feeling much better.

Sunday Mar 7, 2010 #

Event: ELO SoSOL

12 PM

Orienteering race 44:28 6.04 km (7:22 / km) +66m 6:59 / km
ahr:147 max:166 (injured) shoes: Inov8 RocLite 305

Green at Gullane Dunes SOSOL. Heel/calf still sore but I set off at a good pace and generally ran well - happy with that, but annoyed that I threw away 4 minutes on an easy control (#4) by missing a path junction and taking ages to identify what I'd done, then being careless on the tricky control (#13) and throwing away another 3 minutes. A bit flakey on three others too, a minute on each, so I'd have been happy with about 38 minutes. Fun, as always, at Gullane.

Saturday Mar 6, 2010 #

Event: Scottish Sprint Championships

1 PM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
(injured) shoes: Asics Gel Cumulus 11

A wee warm up jog with Jase and a short warm down with Adam Ward.

Orienteering race 22:47 4.23 km (5:23 / km) +33m 5:11 / km
ahr:156 max:169 (injured) shoes: Asics Gel Cumulus 11

Scottish Sprints at Kings Buildings. Set off very tentatively and jogged the first three; my heel didn't seem to get any worse, so I was able to up the pace slightly to a steady / easy run, and kept it there. No real major fluffs, although I can account for 2 minutes or so of errors in total; so given the relaxed running pace I can be pretty happy with this time. Lots of stretching / calf exercises afterwards.

Friday Mar 5, 2010 #

Event: The River Tay dash

5 PM

Running warm up/down 2:55 0.62 km (4:42 / km)
ahr:115 max:129 shoes: Nike Air Pegasus 25

Thought that I'd try a wee 20 minute jog to see where I'm at; managed 600m before I stopped and limped back to the house. Both calf and achilles very sore.

Thursday Mar 4, 2010 #

6 PM

Gym (Cross-trainer) 4:14 0.8 km (5:17 / km)
ahr:120 max:129 (injured)

Warm up on the stepper / cross machine, waiting for a cross-trainer to become available. Busy in the gym, lots of students trying to shift the holiday bloat? Calf really tight after yesterday's physio and the recommended exercises.

Gym (Cross-trainer) 35:00 7.87 km (4:27 / km)
ahr:152 max:167 (injured)

Hard work this, I was jiggered, not feeling fit at all. Probably unsurprising after a couple of very easy weeks. Calf very tight and achilles twingey.

Gym (Cardio) 10:01 1.84 km (5:27 / km)
ahr:141 max:149 (injured)

Warm down on the funny running simulator cum Ministry of Silly Walks machine thingy. Found myself humming "Walking on the Moon" by The Police. Oops, showing my age again.

Wednesday Mar 3, 2010 #

Note
slept:5.0 weight:65.8kg (rest day)

So I've finally gone to PhysioFocus. Diagnosis: inflamed bursar and tendon sheath. Stretching, eccentric load bearing exercises, ice, etc etc. Let's see.

Tuesday Mar 2, 2010 #

Note
(rest day)

Travelling...

Monday Mar 1, 2010 #

11 AM

Hill walking 2:30:00 [1] 12.0 km (12:30 / km) +330m 10:59 / km
(injured) shoes: Inov8 RocLite 305

At last, a good day - on the last day of the holiday! A nice walk from Grazalema, carrying Jamie 9/10 of the way. Very slow... B pooped. Finished off with a beer in the sunshine outside a cafe. Very pleasant.

« Earlier | Later »