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Training Log Archive: bradc

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Running	6	3:48:22	24.06	(9:30)	38.72	(5:54)	721
	Gym	4	3:00:07	25.0	(7:12)	40.24	(4:29)
	Hill walking	1	2:17:47	6.94	(19:51)	11.17	(12:20)	841
	Cycling	3	2:07:44	34.18	(16.1/h)	55.01	(25.8/h)	198
	Strength training	4	1:16:46
	E-cycling	1	41:04	14.65	(21.4/h)	23.58	(34.5/h)
	Total	16	13:11:50	104.84		168.72		1760
averages - sleep:6.6 rhr:49 weight:65.6kg

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Wednesday Jan 30, 2013 #

4 PM

Running (Trail) 35:45 6.4 km (5:35 / km) +159m 4:58 / km
ahr:152 max:167 slept:7.0 shoes: Adidas Swoop 2

In the interests of trying to see if I can push the envelope and cope with TWO runs a week... a short late afternoon patter up to the Gathering Stane. Everything seemed OK, but then I was consciously trying to minimise impact. Let's see if I can get out of bed tomorrow. TRIMP 85.3.

Monday Jan 28, 2013 #

6 PM

Strength training (Pilates) 25:00 [2]
slept:6.5 weight:64.9kg

First FVO session of the year - AND I arrived too late for the 747s, tsk. Great turnout, had the pleasure of Rupes as my mat buddy, glad I didn't have to squeeze onto the same mat as that lard bucket, Il Presidente ;-)

7 PM

Strength training (Circuits) 28:00 [3]

3 sharp sets of 25/5, the first two sets back-to-back - quite the workout! I hate those scissor kicks. Having a rare "good day" for the vertebrae, so I risked Burpees for the first time in over a year. Oh how I'd missed them.

Sunday Jan 27, 2013 #

11 AM

Running (Road) 5:29 1.16 km (4:44 / km) +1m 4:43 / km
ahr:152 max:166 shoes: Adidas Swoop 2

Jogged down to Beccy's new office to do a bit of IT work...
TRIMP 12.3.

Running (Trail) 1:02:19 9.96 km (6:15 / km) +224m 5:37 / km
ahr:149 max:172 shoes: Adidas Swoop 2

...then on for a trail run along the Allanwater, through Laighills to Barbush, up via Landrick to the Gathering Stane, monument and home. Lots of water in the river, as high as I've seen it; and new houses going up at Barbush, it seems. Map corrections needed soon! Sloppy, sloshy and slippy all the way up the hill to the Stane and back down; what a difference a day makes.
Tell-tale nipping from the R hamstring, through the Co-codamol cushion, from about 50 minutes.
TRIMP 141.

Wednesday Jan 23, 2013 #

Note
(sick)

Bug...

C • Oh no :( 6

Tuesday Jan 22, 2013 #

6 PM

Running (Trail) 11:26 1.99 km (5:45 / km) +37m 5:15 / km
ahr:151 max:161 shoes: Inov8 O-Roc 350

Jogged over to Louise's - with rucksack on back. Field up the hill was very mucky, yeuch! TRIMP 26.2.

Running (Trail) 45:39 6.88 km (6:38 / km) +94m 6:13 / km
ahr:134 max:147 shoes: Inov8 O-Roc 350

A nice wee saunter out to Moon Cottage with the FVO ladies and honorary ladies Steve and Mark. Sloppery underfoot, bit still a relatively hard surface; hamstring nipping towards the end. Enough exercise to justify lashings of soup, bread, and Fi's fabulous cake, yum yum! Grand blether, and bon voyage to good friends Steve & Jen - off to the wilds of Speyside, good luck! TRIMP 69.8.

Monday Jan 21, 2013 #

12 PM

Cycling (Turbo trainer) 40:10 18.0 km (26.9 kph)
ahr:136 max:163 slept:6.5 shoes: Specialized Globe Vienna Disc

I decided it would be nice to throw in a TT session between drive-shovelling efforts. Foolishly, I also decided that it would be good to chuck in a 1-2-3-2-1 pyramid of high cadence intervals. Ow. TRIMP 65.

Sunday Jan 20, 2013 #

3 PM

Running (Trail) 40:34 7.06 km (5:45 / km) +155m 5:11 / km
ahr:146 max:159 slept:7.0 shoes: Adidas Swoop 2

Another trip to Ashfield - this is becoming a habit! This time was on foot, though, to hot-swap with Beccy who had taken the kids to a party at the Village Hall, so that she could run home. My back was a bit grumbly - ignored it and bounced off through the snow up to the Gathering Stane, then straight down to Landrick Lodge (a path I've never been on before, incredibly) to QVS and along to Ashfield. Hard packed and often rutted underfoot, but with a lovely 2-inch coating of snow for the most part. Brill. TRIMP 84.1.

Thursday Jan 17, 2013 #

5 PM

Gym (Cross-trainer) 45:01 10.08 km (4:28 / km)
ahr:153 max:173 slept:6.5

+16. X-T, time to slightly up the ante on the resistance stakes - legs tired a bit, but, no pain, no gain! TRIMP 114.6.

Running (Treadmill) 3:43 1.0 km (3:43 / km)
ahr:158 max:171 shoes: Asics Gel Cumulus 12

Still buzzing a bit after the X-T workout, so I recklessly jumped on the treadmill to run 1km hard - about 3:35 pace, plus the time it took the treadmill up to 17kph. Gosh, I'm not much of a runner any more! TRIMP 8.7.

C • oh yes you are! 4

Tuesday Jan 15, 2013 #

9 PM

Cycling (Turbo trainer) 40:01 18.0 km (27.0 kph)
ahr:137 max:153 slept:7.0 shoes: Specialized Globe Vienna Disc

Is this what's known as "Doing a Dixie"?
TRIMP 67.6

Sunday Jan 13, 2013 #

4 PM

Gym (Cross-trainer) 30:01 6.65 km (4:31 / km)
ahr:141 max:168 slept:7.0

+1. Hands up who's surprised to hear that my back was bad after yesterday? Not me. Hello brufen and co-codamol, old friends are we. A nice walk around Doune Ponds with the fam and Jase & Matthew helped loosen things off a bit - despite the impromptu weight lifting en route - but a bit more mobility stuff was needed. A nice, easy, non-impact session on the X-T did the trick. TRIMP 56.3.

C • Impromptu weight lifting 2

Gym (Cross-ramp) 15:02 3.3 km (4:33 / km)
ahr:124 max:134

More easy stuff, this time the cross ramp, hill profile but on low resistance. TRIMP 17.6.

Strength training (Gym) 13:46
ahr:108 max:127

Finished off with some stretching, core work and just a few reps on the machines. TRIMP 9.5.

Saturday Jan 12, 2013 #

12 PM

Hill walking 2:17:47 11.17 km (12:20 / km) +841m 8:58 / km
ahr:137 max:154 rhr:49 slept:7.0 shoes: Inov8 O-Roc 350

C56: Beinn a' Choin. Feeling a bit glum and in need of an escape today, so my dear lady very kindly let me loose on the hills. Late start, so I headed to my nearest unbagged Corbett. Not the best day - cold, cloudy, and poor vis on the tops, but no wind, and I enjoyed the challenge. Felt strong, so worked hard up the hills and jogged the flats and downs until my back started to feel a bit twitchy towards the end. All in all a very satisfying and re-invigorating short outing. TRIMP 232.

The only downside: my GPS watch - Forerunner 310CX - fell out of the car boot onto the ground, a fall of all of two feet, and shattered the glass on its face. How cr*p is that? Garmin are going to get a rocket e-mail from me on Monday...

Thursday Jan 10, 2013 #

1 PM

Gym (Cross-ramp) 35:00 7.85 km (4:28 / km)
ahr:158 max:169 slept:6.5 weight:65.4kg

+7. Gym hoaching, just one cross-ramp left! Nice to have a different workout, actually - steady tempo, constant resistance level, hill climb profile. Worked pretty hard, felt good. TRIMP 99.7.

Gym (Cardio) 10:02 2.28 km (4:24 / km)
ahr:151 max:167

Concept 2; kept up a decent tempo then threw in two 15s and one 30s burst in the final couple of minutes. TRIMP 24.4.

Strength training (Gym) 10:00 [2]

Stretching and core exercises.

Tuesday Jan 8, 2013 #

5 PM

Gym (Cross-trainer) 45:01 10.08 km (4:28 / km)
ahr:155 max:173 slept:5.5

+17. Decent session. TRIMP 119.1.

Sunday Jan 6, 2013 #

10 AM

Running 23:27 [2] 4.27 km (5:30 / km) +51m 5:11 / km
ahr:149 max:160 slept:6.0 shoes: Adidas Swoop 2

Gentle jog on mostly soft stuff from home out to the FVO Big Breakfast in Ashfield. Back twitchy. TRIMP 52.9.

Saturday Jan 5, 2013 #

3 PM

E-cycling (Road) 41:04 [2] 23.58 km (34.5 kph)
slept:7.0 shoes: Kalkhoff Pro Connect S10

Nipped out into the gloaming to check e-Bertha was all tickety-boo. Quick blast to Braco and then a slower return into the wind.

Tuesday Jan 1, 2013 #

3 PM

Cycling (Road) 47:33 19.01 km (24.0 kph) +198m
ahr:138 max:164 weight:66.4kg shoes: Specialized Globe Vienna Disc

Short road cycle, first exercise for a week - legs felt it. Lots of washout on the roads and flooding all around... but the sky was blue, today, first time we've seen that in the last ten days of festive travelling.
TRIMP 81.0.

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