Training Log Archive: bradcIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
6 PM
Orienteering 43:00 *** 6.56 km (6:33 / km) +226m 5:36 / km
ahr:157 max:167 shoes: Inov8 O-Roc 350
WEE, Sherrifmuir; green, 5.6km.
Sore back and hip flexors all day, and no warm up, so this was a pretty painful experience as it was uphill all the way out! Just couldn't get the legs moving, so Will's time of 37 minutes looked a long way off. Granted, I was very sloppy, and threw away 3-4 minutes, but I was well off the pace today. Good training, though - and glad I decided to ignore the aches and go!
Getting old and slow. Oh, and fat, did I forget to mention that?
Sore back and hip flexors all day, and no warm up, so this was a pretty painful experience as it was uphill all the way out! Just couldn't get the legs moving, so Will's time of 37 minutes looked a long way off. Granted, I was very sloppy, and threw away 3-4 minutes, but I was well off the pace today. Good training, though - and glad I decided to ignore the aches and go!
Getting old and slow. Oh, and fat, did I forget to mention that?
Tuesday Aug 30, 2011 #
5 PM
Running (Trail) 32:58 6.42 km (5:08 / km) +160m 4:34 / km
ahr:149 max:161 shoes: Walsh Spirit Peak
Hm, pretty achey all over today - serves me right for doing no S&C for months! Meant to go out for a long, easy run but (as usual) found myself still in front of the computer at 5 o'clock and having to pick up the kids before 6. So, short trog to the Gathering Stane was all I could muster. Felt surprisingly OK when I got going, still achey but loose enough.
C • S&C 2
Monday Aug 29, 2011 #
6 PM
Strength training (Pilates) 40:00 [1]
A gentle re-introduction to S&C after the summer break... good job too, it was hard!
7 PM
Strength training (Circuits) 10:00 [2]
shoes: Asics Gel Cumulus 12
Just one reduced set of 30/5 tonight.
Sunday Aug 28, 2011 #
Note
(rest day)
Wee motorcycling half day with the lads. Could have done without the hangover from last night's farewell drinks in no. 5 Baker Street... uuurrrrr
Saturday Aug 27, 2011 #
3 PM
Running (Road) 54:01 13.0 km (4:09 / km) +102m 4:00 / km
ahr:155 max:168 shoes: Newton Gravitas 2010
Finally managed to get out for a run late afternoon; inspired by all of this road running that people are logging, I thought I'd chuck on the Newtons and pound some tarmac. Did the Kinbuck/Auchinlay loop, with a wee diversion to Cromlix House to add a bit. Took it steady out to Kinbuck then gradually wound it up. Reasonably happy with my pace later on. Don't think I could keep that up for a half marathon though, never mind a full one!
Running warm up/down 9:16 1.64 km (5:39 / km) +63m 4:44 / km
ahr:151 max:162 shoes: Newton Gravitas 2010
Jogged slowly back up from the town centre, in the vain hope of avoiding calf seizure. Tired.
Thursday Aug 25, 2011 #
Running (Road) 33:50 [3] 7.6 km (4:27 / km) +95m 4:11 / km
slept:7.0 shoes: Asics Gel Cumulus 12
Lunchtime in Livingston. Very pressed for time, only had 45 minutes between meetings, so blatted around pretty quickly. Hot in the sun, quite a contrast from the chilly morning - autumn is most certainly just around the corner!
Wednesday Aug 24, 2011 #
6 PM
Orienteering race 15:25 **** 3.34 km (4:37 / km) +38m 4:22 / km
ahr:165 max:175 spiked:16/17c shoes: Inov8 O-Roc 350
WEE at QVS. Fun wee 2.6km sprint course planned by Ben. Minimal 5 minute warm up (not logged) then straight into running pretty hard. I like sprint O. I just wish I was a bit fitter. Made no mistakes - I could maybe have found another 10s or so, but this is about as fast as I can orienteer. Any further improvement will require some actual training (whatever that is!). A nice break from the humdrum, thanks, Ben.
Running (Road) 17:01 3.24 km (5:15 / km) +47m 4:54 / km
ahr:144 max:155 shoes: Asics Gel Cumulus 12
Two tired kids to get to bed, so no time to do the medium, but I jogged back by a slightly circuitous route. And got caught in the rain, yeuch.
Sunday Aug 21, 2011 #
1 PM
Running (Trail) 45:27 9.04 km (5:02 / km) +217m 4:29 / km
ahr:149 max:167 shoes: Adidas Swoop 2
Just time to grab a quick run out whilst the family were having lunch at Muiravonside CP, on the way back from Edinburgh and en route to a leaving do in the Birds and Bees. Very sluggish to start, but eventually got going, and enjoyed my wee thrash (well, it felt like it!) around some trails that I often frequented when I lived in Linlithgow. Cracking day for it, too.
Very glad to hear that Janine had been allowed to go home from hospital today. GWS, chuck!
Very glad to hear that Janine had been allowed to go home from hospital today. GWS, chuck!
Saturday Aug 20, 2011 #
Note
(rest day)
Beccy ill - on my feet all day with the kids.
Friday Aug 19, 2011 #
9 AM
Cycling (Road) 37:57 14.67 km (23.2 kph) +235m
ahr:147 max:171 shoes: SPDs
First commute to the new office. Mostly the same route, from L'gow around the W side of Beecraigs and over Cairnpapple, just slightly shorter at the end.
Totally died. Bit of a headwind, but just very, very, unfit.
Got talking to the bloke who runs the business centre where our new office is. In his 50's, fit as a fiddle, keen cyclist, only came to the sport recently as a last resort due to old rugby injuries and then knackered knees as a result of being a paratrooper for 20+ years (running in boots with heavy backpacks = a lot of grinding). He was saying how much he enjoyed it and wished he'd started cycling years ago. I can empathise. Both about the dodgy knees (mine sound like they're full of sand) and on the joys of two-wheeled transport. I've just got to work out how to fit more of it into my ridiculously busy days; I can't even seem to fit in a 45 minute run most days at the mo. Sounds like a challenge to me...
Totally died. Bit of a headwind, but just very, very, unfit.
Got talking to the bloke who runs the business centre where our new office is. In his 50's, fit as a fiddle, keen cyclist, only came to the sport recently as a last resort due to old rugby injuries and then knackered knees as a result of being a paratrooper for 20+ years (running in boots with heavy backpacks = a lot of grinding). He was saying how much he enjoyed it and wished he'd started cycling years ago. I can empathise. Both about the dodgy knees (mine sound like they're full of sand) and on the joys of two-wheeled transport. I've just got to work out how to fit more of it into my ridiculously busy days; I can't even seem to fit in a 45 minute run most days at the mo. Sounds like a challenge to me...
5 PM
Cycling (Road) 35:44 14.76 km (24.8 kph) +213m
ahr:146 max:170 slept:6.0
Return journey at the end of the day. This morning's headwind became a gusty tail/sidewind, which was particularly useful when zooming past Beecraigs. Felt slightly less incredibly unfit than this morning, but still weak on the hills. Great barrel down the hill into Linlithgow to end, though - fab.
Tuesday Aug 16, 2011 #
4 PM
Running (Trail) 45:25 8.8 km (5:10 / km) +212m 4:36 / km
ahr:146 max:161 shoes: Asics Gel Cumulus 11
Jogged down to the centre of Dunblane to drop off a heap of documents to the accountants, then headed up to do a bit of exploring and see if I could find a way up onto the fell from the north side of town. According to the OS 1:25k map there is a track all the way from the top of Kippendavie Drive towards the farm and on to the reservoir; unfortunately I missed a left onto Ramsay Drive and ended up footering about, eventually finding a path of sorts up towards Dykedale. Worn out trainers not the footwear of choice on muddy trails.
Heavy footed and heavy legged - only to be expected after 10 days of sloth. Bit of a dodgy tum again, too.
Heavy footed and heavy legged - only to be expected after 10 days of sloth. Bit of a dodgy tum again, too.
Thursday Aug 11, 2011 #
6 PM
Running (Trail) 59:23 9.88 km (6:01 / km) +91m 5:45 / km
ahr:135 max:163 shoes: Walsh Spirit Peak
Nice and easy trail run with FVO around High/Low/Middle/Left/Right Daira-wotsit woods and the castle in Doune. Some comedy splashing in puddles - note, some are deeper than they might at first appear - and in coffee in the Woodside afterwards. Good craic.
Tuesday Aug 9, 2011 #
Note
(rest day)
Hospital this afternoon...
...feeling rather spacey after the sedatives woohoo :-}
...feeling rather spacey after the sedatives woohoo :-}
C • Eh? 3
Monday Aug 8, 2011 #
Note
rhr:47 slept:6.5 weight:66.7kg
Unpacking into the new office today...
Sunday Aug 7, 2011 #
4 PM
Running (Trail) 54:51 11.26 km (4:52 / km) +183m 4:30 / km
ahr:152 max:166 shoes: Walsh Spirit Peak
More of a splash than a run - yeuch. Nice steady pace, legs OK (but then I did have a rest day yesterday) although a bit tired on the climb; hip flexors a little sore. Ashfield, Laighills, Darn Path, up to the Sherrifmuir road and home via the wood. Very muddy.
Saturday Aug 6, 2011 #
Note
(rest day)
Packed up the car with all the gear, two sick girls and one grumpy boy, and headed home. Would have been a lovely day at Ardchattan, but not too bothered about not running; I'd never have made my 10:05 start anyway.
Friday Aug 5, 2011 #
11 AM
Orienteering race 1:13:57 **** 9.49 km (7:48 / km) +233m 6:56 / km
ahr:161 max:174 spiked:21/25c shoes: Inov8 O-Roc 350
Six Days day 5, Loch Nell and Shenavallie. M40L: 8.3km +310m, 25c. 15th!
On the face of it, by far my best run of the week - but, in reality, something of a Pyrrhic victory! Started off badly, because there were trees (I hate trees - well, when orienteering, anyway), and stuffed up 1 and 2. Started moving along OK after that, but had a poor RC to 5, where young Mr Inman caught me up. Decision time. I knew that if I carried on as I was, I would pooter around slowly, make mistakes and take nothing away from it. Or I could tuck in behind Jase for a while, trying to read my map whilst seeing how it is really done. I didn't feel too bad about this, TBH - I wasn't "in the running", by any means.
So, what did I learn? I run far, far, far too slowly and without confidence when I orienteer (compare my HR with the other days!). I don't read my map often enough, and I need to be able to read it at speed. I don't adjust my pace. My control flow is crap. And - most obviously - Jase is a totally awesome orienteer! I was hanging on for grim death (until the wheels came off after 23, and I lost three minutes over the final 800m!), and he just thundered through the terrain and navigated effortlessly all the way. And was clearly concentrating like a demon all the time. Quite incredible. Hero!
On the face of it, by far my best run of the week - but, in reality, something of a Pyrrhic victory! Started off badly, because there were trees (I hate trees - well, when orienteering, anyway), and stuffed up 1 and 2. Started moving along OK after that, but had a poor RC to 5, where young Mr Inman caught me up. Decision time. I knew that if I carried on as I was, I would pooter around slowly, make mistakes and take nothing away from it. Or I could tuck in behind Jase for a while, trying to read my map whilst seeing how it is really done. I didn't feel too bad about this, TBH - I wasn't "in the running", by any means.
So, what did I learn? I run far, far, far too slowly and without confidence when I orienteer (compare my HR with the other days!). I don't read my map often enough, and I need to be able to read it at speed. I don't adjust my pace. My control flow is crap. And - most obviously - Jase is a totally awesome orienteer! I was hanging on for grim death (until the wheels came off after 23, and I lost three minutes over the final 800m!), and he just thundered through the terrain and navigated effortlessly all the way. And was clearly concentrating like a demon all the time. Quite incredible. Hero!
Thursday Aug 4, 2011 #
10 AM
Orienteering race 1:31:24 *** 9.99 km (9:09 / km) +441m 7:30 / km
ahr:150 max:170 shoes: Inov8 O-Roc 350
Six Days day 4, Torinturk. M40L: 8.7km +325m.
Better today. Open moorland, the type of O that I can actually do (from time to time), none of those horrible trees. Nav pretty easy, too, TBH. Still pretty rough and tough underfoot, though. I went round in survival mode, 75-80%, and probably only made about 3 minutes of actual mistakes; I was just too slow. I'd have been happier if I was 10 minutes quicker, which is probably about as good as I can get with poor control flow and hesitant navigation, but at least I actually enjoyed it today! Pouring rain at the start and occasionally thereafter (it got nicer for later starters) but once on the go it made little difference.
Better today. Open moorland, the type of O that I can actually do (from time to time), none of those horrible trees. Nav pretty easy, too, TBH. Still pretty rough and tough underfoot, though. I went round in survival mode, 75-80%, and probably only made about 3 minutes of actual mistakes; I was just too slow. I'd have been happier if I was 10 minutes quicker, which is probably about as good as I can get with poor control flow and hesitant navigation, but at least I actually enjoyed it today! Pouring rain at the start and occasionally thereafter (it got nicer for later starters) but once on the go it made little difference.
Tuesday Aug 2, 2011 #
Note
(rest day)
Beccy still with a very sore ear infection, and I really wasn't too fussed about going to Creag Mhic - fed up with O after two days! - so this was an extra, if tedious, rest day.
Monday Aug 1, 2011 #
11 AM
Orienteering race 1:38:14 **** 9.95 km (9:52 / km) +247m 8:47 / km
ahr:135 max:164 shoes: Inov8 O-Roc 350
Six Days day 2, Ardnasty. M40L: 7.3km +285m. Dreadful run. Late at the start, flustered. Made huge mistakes; unable to read the map and couldn't hold any sort of line in the terrain.