Training Log Archive: bradcIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
6 PM
Cycling (Road) 1:30:37 36.78 km (24.4 kph) +337m
ahr:132 max:153
Finally got out after work, and after all the nice sunshine. Oh and it was breezy too - serves me right for taking the upright commuter bike! Out to Braco on the back road, on to Blackford, then home over the muir. Legs very, very dead, didn't manage to get the old HR very high. Still, it was good to get out and unwind a bit after another stressful day.
Sunday May 30, 2010 #
11 AM
Orienteering race 40:58 **** 5.28 km (7:46 / km) +145m 6:49 / km
ahr:148 max:175 spiked:11/18c shoes: Jalas Jukola FLX
Scottish Relays - third leg on a Handicap 9+ team with Trevor and Jonathan.
Having been hunched over the computers for most of the morning (and worrying about them the previous night) I did my best to dispel such thoughts and concentrate from the off - but largely failed to do so, only really starting to concentrate (and enjoy myself) after number 9, where I threw away 3 minutes on such a stupid mistake that I kicked myself up the bum and told myself to get on with the job in hand. From that point to the finish I set either the fastest or very nearly the fastest split on every leg, including a jolly decent run-in to nip 5th place from GRAMP.
A hard day, hard weekend - pooped.
Having been hunched over the computers for most of the morning (and worrying about them the previous night) I did my best to dispel such thoughts and concentrate from the off - but largely failed to do so, only really starting to concentrate (and enjoy myself) after number 9, where I threw away 3 minutes on such a stupid mistake that I kicked myself up the bum and told myself to get on with the job in hand. From that point to the finish I set either the fastest or very nearly the fastest split on every leg, including a jolly decent run-in to nip 5th place from GRAMP.
A hard day, hard weekend - pooped.
Saturday May 29, 2010 #
Event: Scottish Championships
2 PM
Orienteering race 1:40:01 **** 11.92 km (8:23 / km) +309m 7:26 / km
ahr:147 max:165 26c shoes: Jalas Jukola FLX
Scottish Orienteering Champs - M40L. Hmph, really not in the right frame of mind for this, worried about the relay computing and also about my fitness, not sure I could last the distance. As a result I set off at a slow-steady pace but it was the wrong tactic; I never really got 'into the zone' and was very scrappy all the way. Particularly annoyed about #18, where I was just careless and threw away 5 minutes; also at #23, where I was so pleased at executing the long leg well that I promptly forgot to bother navigating on the next (short) leg. There were many other errors as well. Reckon I'd have been good for high 80's, even at this pace, had I been navigating well.
On the plus side, my heel played ball today and was only a bit sore afterwards. Nice area, good course, I'll look forward to coming back here with a better orienteering head on!
On the plus side, my heel played ball today and was only a bit sore afterwards. Nice area, good course, I'll look forward to coming back here with a better orienteering head on!
Friday May 28, 2010 #
5 PM
Running (Road) 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Newton Gravitas 2010
A wee jaunt to stretch the legs before the weekend's O. Mostly an easy pace, with some sprints, strides and plyo thrown into the mix to loosen things up a bit. It worked, I felt a lot better afterwards.
Thursday May 27, 2010 #
Note
(rest day)
In Ireland... sunny Limerick... sales "thing", yeurch. Mental exercise only.
Wednesday May 26, 2010 #
Running (Road) 33:59 7.76 km (4:23 / km) +80m 4:10 / km
ahr:152 max:163 shoes: Newton Gravitas 2010
Stressed out by work and travel, I'd hoped a wee run would help take my mind off things for a few minutes; no such luck, I just worried and fretted the whole way round and didn't enjoy the experience. Legs felt tired today, too.
Tuesday May 25, 2010 #
1 PM
Running (Road and trail) 38:27 8.67 km (4:26 / km) +67m 4:16 / km
ahr:147 max:154 slept:6.0 shoes: Newton Gravitas 2010
Right knee sore, 'interesting' new shoes to try out - an ideal time to have a short lunchtime bound and play. Only I was having such a good time that I carried on for a wee bit longer than planned.
The noo shoos are designed for runners who land on the balls of their feet - like me - so I had high hopes and, so far, they're living up to expectations: light, very comfortable and fast. I didn't notice the cut-down heel at all; far from it, my footfall seemed noticeably more natural in these than in my Asics, and much smoother. Not a grumble from the knee during or after (sore heel, though, of course). Early days yet, but so far so good!
The noo shoos are designed for runners who land on the balls of their feet - like me - so I had high hopes and, so far, they're living up to expectations: light, very comfortable and fast. I didn't notice the cut-down heel at all; far from it, my footfall seemed noticeably more natural in these than in my Asics, and much smoother. Not a grumble from the knee during or after (sore heel, though, of course). Early days yet, but so far so good!
Monday May 24, 2010 #
4 PM
Running (Road and trail) 1:00:33 12.6 km (4:48 / km) +224m 4:25 / km
ahr:151 max:164 slept:4.0 shoes: Asics Gel Cumulus 11
Dykedale woods, Pisgah, Darn Path, Bridge of A; return via Park of Keir, High School and Laighills to the nursery, to pick up Jamie. Feeling very slow, sore knees from motorcycling.
Sunday May 23, 2010 #
Note
(rest day)
Tried to get up early again to go for a pre-decamp jog. Too much weighed down by previous night's curry, so didn't. Had to restrict exercise to throwing the motorbike at high speed around every bend I could find from Dingwall to Dunblane, via the Moray Coast, Speyside, Deeside and Fife. There were lots. :-)
Saturday May 22, 2010 #
6 AM
Running warm up/down 38:00 [2] 7.0 km (5:26 / km)
shoes: Asics Gel Cumulus 11
A wee early morning jog around Dingwall from the campsite, before jetting off for the day's motorcycle tour of the far NW. felt pretty dreadful, but glad to get out at all.
Thursday May 20, 2010 #
Note
(rest day)
Hooray! Doc D says the bursa is all but gone, so I should be able to train with impunity, at last. The pain is probably just because the heel is generally trashed... it'll get a bit better but I'm just going to have to put up with it. As long as it's not causing any further damage that's fine by me! It'll be a wee while yet before the arthritis kicks in...
Wednesday May 19, 2010 #
6 PM
Orienteering race 28:42 *** 3.96 km (7:15 / km) +199m 5:47 / km
ahr:149 max:165 spiked:13/16c slept:6.0 shoes: Inov8 RocLite 305
Ah, Abbey Craig... JK 2012 sprint area. What a great idea, Mr X.
Tonight's 3km course was certainly sprint length, but 4 minute kms aren't really an option at AC! Footwear choice of trail shoes was perhaps a tad incorrect; wet bluebells = several near-AOT comedy tumbles. I'd have been better off strapping a skateboard to my a**e. Hmm, skateboard-O, now then...
Jolly fun. And the most amazing thing, I saw the moon in the car park afterwards. It was gone in a flash, but quite remarkable...
Tonight's 3km course was certainly sprint length, but 4 minute kms aren't really an option at AC! Footwear choice of trail shoes was perhaps a tad incorrect; wet bluebells = several near-AOT comedy tumbles. I'd have been better off strapping a skateboard to my a**e. Hmm, skateboard-O, now then...
Jolly fun. And the most amazing thing, I saw the moon in the car park afterwards. It was gone in a flash, but quite remarkable...
C • Moon 2
Running (Trail) 15:35 2.94 km (5:18 / km) +32m 5:02 / km
ahr:140 max:151 slept:6.0 shoes: Inov8 RocLite 305
A wee joggie aroond the uni post-O to justify my fabulously calorific pizza in Corrieri's. MMMmmmmm yum yum yum whoops so much for the diet
Tuesday May 18, 2010 #
9 AM
Cycling (Road) 46:42 20.39 km (26.2 kph) +204m
ahr:132 max:157 shoes: SPDs
Outrageously late this morning, so I thought that I might as well be even later and take a longer route to enjoy the glorious sunshine. Up from Linlithgow, over the back road to Bathgate (fantastic view coming off the hill) then along bumpy old Rte 73. A brilliant morning to be on a bike, shame I had to stop and go to work.
HR pretty low - as usual, my cardiovascular system is regaining fitness much faster than my legs. Either that or I wasn't trying hard enough :-)
HR pretty low - as usual, my cardiovascular system is regaining fitness much faster than my legs. Either that or I wasn't trying hard enough :-)
5 PM
Cycling (Road) 35:02 16.35 km (28.0 kph) +214m
ahr:136 max:160 slept:6.0 shoes: SPDs
The direct route home; no shilly-shallying, B was cooking a roast chicken mmmm. I was feeling fairly frisky and pushed along pretty well. Only a mild breeze; wonderful cycling.
Monday May 17, 2010 #
5 PM
Running (Trail) 40:02 8.33 km (4:48 / km) +183m 4:20 / km
ahr:147 max:159 slept:6.0 shoes: Asics Gel Cumulus 11
Lovely afternoon... so I took a rather long and devious route to pick up Jamie from nursery. Up through the wood and clockwise around the Stane circular. Lots of folks up at the Stane, with lanterns and things, either some Clan Gathering or the caravans are about to move in.
Trundling slowly to start with, picked up after I got to the top and started moving quite well.
Trundling slowly to start with, picked up after I got to the top and started moving quite well.
Sunday May 16, 2010 #
Event: TAY SOL3 Balkello
12 PM
Orienteering 1:11:01 9.35 km (7:36 / km) +380m 6:19 / km
ahr:151 max:163 shoes: Jalas Jukola FLX
A new area, Balkello - mostly open moorland with areas of deep heather interspersed with some nicer runnability, and some old quarry workings to add detail.
Failed to warm up properly - OK, at all - and duly suffered the consequences, never really getting going. My legs were very slow and tired until two-thirds of the way round, after which I picked up from a slow trudge to a middling trudge; the HR tells it all!
Scrappy too: caught out by the transition from heathery uphill to runnable downhill, I ran well past #4 and lost ca 2m30s. Very cautious and hesitant on #10 (1 min), careless on #12 (90s), and poor route choice to #15. I could have saved about 5 minutes of the 10 that I was behind 1st (DaveR), and the rest was due to running speed - fair dinkums.
Sore heel afterwards... but scrumptious cheese scones in the tea shop took my mind off the discomfort :-)
Failed to warm up properly - OK, at all - and duly suffered the consequences, never really getting going. My legs were very slow and tired until two-thirds of the way round, after which I picked up from a slow trudge to a middling trudge; the HR tells it all!
Scrappy too: caught out by the transition from heathery uphill to runnable downhill, I ran well past #4 and lost ca 2m30s. Very cautious and hesitant on #10 (1 min), careless on #12 (90s), and poor route choice to #15. I could have saved about 5 minutes of the 10 that I was behind 1st (DaveR), and the rest was due to running speed - fair dinkums.
Sore heel afterwards... but scrumptious cheese scones in the tea shop took my mind off the discomfort :-)
Friday May 14, 2010 #
5 PM
Running (Trail) 45:37 9.0 km (5:04 / km) +255m 4:26 / km
ahr:150 max:165 slept:6.0 shoes: Asics Gel Cumulus 11
Too nice an evening not to bunk off work early and go for a run. Parked up at the uni and trundled slowly around the fringe (Beta centre, Falcon and experimental gardens) before pootling up the Dumyat race route. Peeled off at the ridge and ran along to Pendreich reservoir; skirted that then back along the road. Very pleasant. Legs protesting at having been out for four runs in four days, albeit short and mostly easy ones - more practice required!
Thursday May 13, 2010 #
4 PM
Running (Trail) 33:21 6.69 km (4:59 / km) +23m 4:54 / km
ahr:145 max:153 slept:6.0 shoes: Asics Gel Cumulus 11
Really pushed for time today, but I wanted to get out to have a wee easy turn-over jog for my legs - so I squeezed in this half-hour pootle. Took the opportunity of taking it easy to explore some of the horse trails in the middle of the middle of the Easter Breich circuit; a bit lumpy, but dry as a bone and a wee change. Wouldn't be much fun after a few decent bursts of rain had turned the trails into proper mud, mind.
Wednesday May 12, 2010 #
6 PM
Orienteering 54:59 6.23 km (8:50 / km) +216m 7:31 / km
ahr:157 max:171 shoes: Inov8 RocLite 305
For our last visit to Touch for some time, James took us the upper part of the wood... which, in huge contrast to the lower part, is rough, tough and dangerous to know! Strangely I felt bouncy tonight and was well up for it. Shame I was rubbish for the first few, and hesitant elsewhere - and often got pushed off the line by the terrain, which doesn't suit my "run in a straight line and hope to fall over the control" technique! Really enjoyed it, though, excellent workout.
Tuesday May 11, 2010 #
5 PM
Running (Trail) 37:48 8.06 km (4:41 / km) +201m 4:10 / km
ahr:153 max:166 shoes: Asics Gel Cumulus 11
Late afternoon from the house - felt rubbish from the off, don't know why - really struggled to get up the hills and felt like barfing, despite going dead slow. HR way too high for the turgid pace. Altogether rather odd. Cut off early.
At least it didn't snow, like it did at lunchtime!
At least it didn't snow, like it did at lunchtime!
Sunday May 9, 2010 #
11 AM
Orienteering race 1:28:32 *** 11.31 km (7:50 / km) +229m 7:06 / km
ahr:141 max:159 spiked:20/28c slept:6.0 (injured) shoes: Walsh PB Trainer Ultra
INT SOSOL at Calderwood: Brown (9.5km +230m).
Feeling the effects of last night's visit to the Alloa Beer Festival, I wasn't in the best form for racing! So I decided that, if I was going to be slow, I might as well run the longest course. That's Irish psychology for you.
Anyway, slow I was, taking it pretty easy the whole way, and I orienteered reasonably well until I became a tad tired towards the end of the course and made a couple of minor fluffs - in particular blowing ca 2 mins at #25, then utterly failing to find #27 and wasting 4 minutes or so.
Still a pleasant place to run. Knees a bit creaky today, and heel hot/sore afterwards.
Feeling the effects of last night's visit to the Alloa Beer Festival, I wasn't in the best form for racing! So I decided that, if I was going to be slow, I might as well run the longest course. That's Irish psychology for you.
Anyway, slow I was, taking it pretty easy the whole way, and I orienteered reasonably well until I became a tad tired towards the end of the course and made a couple of minor fluffs - in particular blowing ca 2 mins at #25, then utterly failing to find #27 and wasting 4 minutes or so.
Still a pleasant place to run. Knees a bit creaky today, and heel hot/sore afterwards.
Friday May 7, 2010 #
8 AM
Cycling (Road) 40:30 16.33 km (24.2 kph) +235m
ahr:145 max:168 (injured) shoes: SPDs
Late again so parked up at Donaldson's School in Linlithgow and took the same route 'over the top'. On Bertha today so noticeably slower than on Monday.
4 PM
Cycling (Road) 40:15 16.27 km (24.3 kph) +215m
ahr:143 max:167 slept:8.0 (injured) shoes: SPDs
Straight back over the top to Linlithgow, no time to take a more devious route - visiting crumbly to entertain. Stiff easterly, mighty crosswinds... but a bonus on the 1km uphill stretch heading due west :-). Great views from the top, ca 50 miles across the Forth bridges to beyond the Bass Rock; great day to be on a bike.
Wednesday May 5, 2010 #
1 PM
Running (Trail) 58:09 12.97 km (4:29 / km) +105m 4:19 / km
ahr:155 max:163 slept:5.0 (injured) shoes: Asics Gel Cumulus 11
Trying to be sensible in my old age - no way I should be doing a hill race with bad bursitis, even if it is Dumyat :-(. So, went out for a decent lunchtime outing from the office in Livi instead. Feeling OK, if not very fast; heel ache went away quite quickly. Legs tied up a bit after the 10km mark, I've just not been doing enough running of late!
Nice wee jaunt in the sunshine up through Wilderness Wood, Bellsquarry, along Muireston Water, around Linhouse circular then return via Livi South station and the playing fields back to Bellsquarry and the Alba.
Nice wee jaunt in the sunshine up through Wilderness Wood, Bellsquarry, along Muireston Water, around Linhouse circular then return via Livi South station and the playing fields back to Bellsquarry and the Alba.
Tuesday May 4, 2010 #
Note
slept:4.0 (rest day)
Well I could have / should have got out for at least a gentle wee run... but somehow didn't find the time during the day (frustrating work!) and then it was committee meeting time. Tomorrow...
Monday May 3, 2010 #
8 AM
Cycling (Road) 37:13 [3] 16.31 km (26.3 kph) +230m
slept:8.0 (injured) shoes: SPDs
Running late, so I parked up at the top of Linlithgow (by Donaldson's School) and cut out that first 2km and 80m climb. Lovely morning for a cycle but freezing - wish I'd brought my winter gloves! On the speedy road bike today - much faster than Bertha commuter, though a bit of a rough ride on those crappy country backlanes over Cairnpapple.
Forgot Garmin so no HR/route data.
Forgot Garmin so no HR/route data.
5 PM
Cycling (Road) 47:05 [3] 20.1 km (25.6 kph) +272m
slept:8.0 (injured) shoes: SPDs
Return route, alternate via route 73 to Bathgate and over the road from Ballencrieff Toll to Linlithgow. A bit harder, to make up for this morning's easy run! Very pleasant, apart from the tough 100m pull in 1.8km to the summit of the road.
Sunday May 2, 2010 #
11 AM
Orienteering race 34:35 *** 6.15 km (5:37 / km) +146m 5:02 / km
ahr:164 max:177 spiked:14/16c slept:7.0 (injured) shoes: Jalas Jukola FLX
BOC M40 Relay, bumped up to the 'first' team due to Dixie's absence. Middle leg between Jon and Jase. Jon had a great run to come in in a strong 10th. I set off ca 5s down on SteveW (Clyde), but with a mass start of juniors between us! I fought my way through them, and eventually passed Steve before #1, which we both fluffed by ca 15s. After that I ran well, only a couple of hesitation errors, and went throught the spectator control into the final wee loop 1m20 up on Steve, who had a shorter gaffle to boot. Of course, when I could see the finish I promptly forgot to navigate and stupidly threw away 1m20 on the last control in the forest, a short 41-45s leg that took me 2:05. Came back in and punched just after Steve. Pulled out 20s on him on the dead run to the final control and finish, but if only I'd not made that mistake, Jase could have gone out with Andy Monro and a clear 1m 30 up on DaveR... oh well. A good run by my standards, nonetheless - and no grumbles from my heel, just a large blister on the sole of my left foot pad.
Found later that the organisers had cocked up on the gaffling, and we'd ended up with three long gaffles rather than 2 long and one short - in fact, I'd run the same gaffle as Jon. Pretty careless, but we weren't in the medals so didn't protest.
Found later that the organisers had cocked up on the gaffling, and we'd ended up with three long gaffles rather than 2 long and one short - in fact, I'd run the same gaffle as Jon. Pretty careless, but we weren't in the medals so didn't protest.
Saturday May 1, 2010 #
12 PM
Orienteering race 1:01:15 9.26 km (6:37 / km) +195m 5:59 / km
ahr:151 max:172 slept:6.0 (injured) shoes: Jalas Jukola FLX
BOC, Cannock Chase, M40S. Really mentally tired starting this, and it took ages for me to wake up and get into the map. Totally bamboozled by weird mapping of veg boundaries near #3 - a dotted line between two areas of white, whereas in fact one area was tall green pines and the other was open deciduous, missed by ca 3 mins. Then the mapping in the quarry at nos 6-8 was totally wack, too, and by #8 I'd thrown away 10 minutes. Then I switched on, got motoring and set a series of fastest splits, including winning the long long (16 mins) by a clear 3 minutes! Came in in the lead, and I would have won overall, only to discover at download that I really HADN'T been thinking at #3, and had mispunched on a similar control on the wrong side of the veg boundary, 50m away from my real control. Idiot. A long way to come to mispunch, and to abuse a decidedly sore heel.