Training Log Archive: bradcIn the 31 days ending Mar 31, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||
Monday Mar 31, 2014 #
1 PM
Elliptigo 1:08:07 26.75 km (23.6 kph) +315m
ahr:151 max:169 shoes: Elliptigo
Right, time for a challenge. Time to see if I can get the Elliptigo up a steep hill with only 8 gears. Time for... Dunblane - Braco - Greenloaning - Sherrifmuir - Dunblane!
A headwind made the route out to Braco a bit of a toil, but after that it was all nice. Zipped along to Greenloaning and then it was time to tango... and, wow, it was all OK! Low gear, head down, grind grind grind. Yay! Popped out at the top of the climb without having ruptured a heart valve or bust my lungs. After that I was on a high and hammered it back. Only 5.5 mins down on my PB!
I rather like this ElliptiGO thing :-). TRIMP 158.0
A headwind made the route out to Braco a bit of a toil, but after that it was all nice. Zipped along to Greenloaning and then it was time to tango... and, wow, it was all OK! Low gear, head down, grind grind grind. Yay! Popped out at the top of the climb without having ruptured a heart valve or bust my lungs. After that I was on a high and hammered it back. Only 5.5 mins down on my PB!
I rather like this ElliptiGO thing :-). TRIMP 158.0
Saturday Mar 29, 2014 #
2 PM
Elliptigo 39:37 16.11 km (24.4 kph) +183m
ahr:153 max:165 shoes: Elliptigo
Elliptigo is at home for the weekend, for Will to have a shot, so, when B took the kids out to a party at 1, I was able to get out. I was too full of lunch, though, so it was 2 before I felt OK to exercise - and then I was pressed for time, so I just headed out to Doune and back. Hard work coming back up the hill! GPS track way off for the first 16 minutes or so - strange.TRIMP 95.6.
Friday Mar 28, 2014 #
Note
(rest day)
Stiff back and shoulders...
Thursday Mar 27, 2014 #
2 PM
Cycling (Road) 51:05 24.06 km (28.3 kph) +171m
ahr:139 max:151 shoes: Specialized Allez Sport
The fast road bike is back, after two years' sabbatical, getting lots of exercise courtesy of an enthusiastic pair of young legs whilst my back and I negotiated terms of engagement. It would have been rude not to go out today, although the weather turned rude in Braco, reinforcing my decision to be sensible. A wise decision, too - LBP starting to grumble a bit towards the end, and I was completely sodden with frozen extremities by the time I got home, despite the tailwind!
Great to be cycling on something so swift, again, but time will tell if I can actually manage any serious training on the bike without flaring up my back. TRIMP 87.8.
Great to be cycling on something so swift, again, but time will tell if I can actually manage any serious training on the bike without flaring up my back. TRIMP 87.8.
Wednesday Mar 26, 2014 #
1 PM
Elliptigo 1:14:51 30.59 km (24.5 kph) +270m
ahr:146 max:163 shoes: Elliptigo
Lovely day, a longer lunchtime jaunt. Easterly wind, so, ideal conditions for the A70 loop. Gorgeous up there, views to East & West Cairn to the south and all the way to Ben More to the north! Wind assisted on the exposed stretch on the A70, so made good time. TRIMP 152.3.
Monday Mar 24, 2014 #
12 PM
Elliptigo 1:06:35 25.5 km (23.0 kph) +174m
ahr:146 max:161 shoes: Elliptigo
Sporting a cough and sore throat, I decided on an easy/steady Elliptigo route, with a short cut. Which, of course, turned out to be a dead end, and became a long cut (I have some form on these things), and then I was late for my meeting! At least the headwind became a tailwind on the return trip, so I wasn't TOO late. TRIMP 134.3.
Saturday Mar 22, 2014 #
4 PM
Gym (Cross-trainer) 30:00
ahr:148 max:162
Cross-trainer in the hotel gym in Dumfries, looking directly over the swimming pool - much to the amusement of the kids! Bit of a cough/cold so took it steady. Strange movement on this machine; very restricted stride, so this was pretty much all calf work. TRIMP 65.1.
Gym (Cross-trainer) 10:00
ahr:147 max:151
Followed by 10 mins on a weird sort-of-stepper cum praying mantis machine. TRIMP 20.9.
Strength training (Gym) 10:00 [2]
Core exercises to finish off
Friday Mar 21, 2014 #
3 PM
Running (Trail) 27:21 5.16 km (5:18 / km) +147m 4:38 / km
ahr:155 max:173 shoes: Asics Gel Cumulus 15 GTX
Stopped off at the uni on the way home from physio; just had time for a short run (should have been working, really, but needed the break!). Toiled up the hill. You keep telling yourself that you're just a bit unfit and that it won't take much to get back up to a respectable level... but then, as you gasp and crawl up a hill, you realise that, actually, you're now just a punter. Still - not a complete dead loss! TRIMP 70.7
Running (Trail) 6:22 1.1 km (5:47 / km) +23m 5:14 / km
ahr:146 max:156 shoes: Asics Gel Cumulus 15 GTX
Jog back to the car after an unscheduled pit stop at the sports centre. TRIMP 12.3.
Wednesday Mar 19, 2014 #
1 PM
Elliptigo 42:28 16.94 km (23.9 kph) +73m
ahr:152 max:164 shoes: Elliptigo
Feeling very tired after a bad night with the kids, but glad I struggled out for this. Strong westerly wind made the outward journey a grind - and the return rather higher than top gear would support! TRIMP 99.8.
Tuesday Mar 18, 2014 #
Note
(rest day)
Surprisingly OK today, no real aches or pains - but it was always going to be a rest day, with too much time being eaten up by the faff of the annual STrip service. 4 miles of walking in full motorbike kit will have to suffice for the day's exercise - I certainly got pretty hot under the collar.
Monday Mar 17, 2014 #
6 PM
Strength training (Pilates) 40:00 [2]
Yesterday's slapstick staggering revealed a shocking lack of core control so, dodgy right shoulder permitting, it was time to make a star return to Dawn's FVO Pilates. Had a very nice surprise, when I met old friend Nicola Melville at the door. She, Richard and Andrew are moving back to the area after 20 years away - smashing! Had another surprise, perhaps slightly less pleasant, in that my body seems to have forgotten how to do Pilates! Argh!! Hard work.
7 PM
Strength training (Circuits) 30:00 [3]
OMG, this has turned into a 2 x 40s session in my absence. Aaaarrrgggghhhh
R shoulder NOT happy with my favourite exercise, dips :-(. Also not happy with the press ups and burpees; didn't even try the crab. But, man, is my core going to hurt tomorrow.
R shoulder NOT happy with my favourite exercise, dips :-(. Also not happy with the press ups and burpees; didn't even try the crab. But, man, is my core going to hurt tomorrow.
Sunday Mar 16, 2014 #
10 AM
Orienteering race 1:37:23 10.0 km (9:44 / km) +87m 9:20 / km
ahr:139 max:156 shoes: Inov-8 O-Roc 250 (2)
SOL1, Devilla - ran up (from M40S) on Short Brown, 6.8km +70m. I'm going to try to run Short Brown (M45L) next year, if I can hold the injuries at bay, so this year I'll try some non-comp SBs to prepare. Although today was hardly the best area to start my campaign.
Rough, tough and horrible, even more so than I remembered. Every third step was a stumble into a water-filled ditch, or an ankle-whack off a log. That's not my reason for taking 26 minutes on the 250m leg to #1, though; I did a 180 and followed Duncan G left off the track rather than right, and it took me 20 minutes to realise. Worst mistake in a very long time.
I slogged it slowly to #2, but realised en route that I would have to jack in order to get back in time for Beccy to start, so ran from #2 to #6. Reckoned I had just enough time to do the rest, and I did - just. Struggled in the vague terrain, though, and was slow, slow, slow - passed pretty cleanly by Fi and Ben towards the end, but I had rather lost interest by that stage. HR down all the way though - simply can't run in this stuff.
Don't think I'll be back. TRIMP 164.2.
Note - includes 12 minute and 1800m "warm down" jog back to the the car.
Rough, tough and horrible, even more so than I remembered. Every third step was a stumble into a water-filled ditch, or an ankle-whack off a log. That's not my reason for taking 26 minutes on the 250m leg to #1, though; I did a 180 and followed Duncan G left off the track rather than right, and it took me 20 minutes to realise. Worst mistake in a very long time.
I slogged it slowly to #2, but realised en route that I would have to jack in order to get back in time for Beccy to start, so ran from #2 to #6. Reckoned I had just enough time to do the rest, and I did - just. Struggled in the vague terrain, though, and was slow, slow, slow - passed pretty cleanly by Fi and Ben towards the end, but I had rather lost interest by that stage. HR down all the way though - simply can't run in this stuff.
Don't think I'll be back. TRIMP 164.2.
Note - includes 12 minute and 1800m "warm down" jog back to the the car.
C • Ouch 2
Saturday Mar 15, 2014 #
10 AM
Running warm up/down 7:02 1.37 km (5:08 / km) +23m 4:44 / km
ahr:154 max:168 shoes: Inov8 O-Roc 350
Jogged to the start of the O training at Sauchie Crags.
Orienteering (Training) 1:25:52 7.32 km (11:44 / km) +334m 9:33 / km
ahr:140 max:158 shoes: Inov8 O-Roc 350
Corridor training at Sauchie Crags. Sadly my "corridor" was more "open plan office". To be honest, I am so rubbish at identifying mapped features on the ground, I'm not sure that I was anywhere near staying on target route. Excellent training - wish I could have done it justice today. Also curiously out of sorts, as I was on Thursday - very lustrously lacking. Hmm. TRIMP 146.9
Running warm up/down 4:19 [1] 0.81 km (5:20 / km)
ahr:125 max:127 shoes: Inov8 O-Roc 350
Jog back down the hill - on the hard-pack - slowly...
2 PM
Orienteering (Training) 47:22 4.94 km (9:35 / km) +154m 8:18 / km
ahr:156 max:172 shoes: Inov8 O-Roc 350
Back to Sauchie Crags in the afternoon, after Jase's talk, for a middle distance course. Right legs, let's go! Legs! Legs? Leeee-egs! Where are you? Ah. Nothing happening in the leg department, it seems. This morning's out of sorts becomes this afternoons so far away from the sorts, I can't see them. Poo. Veeerrryyy slooooow, treacly trotting around the course. Also binned 40s by going around to #1, too tentative on the legs crossing windblow at #5 and #8, and just generally rubbish towards the end. Back to a hot bath and some decent carbs to see if I can get some life in the legs before tomorrow! TRIMP 123.7
Thursday Mar 13, 2014 #
4 PM
Running (Trail) 44:09 7.41 km (5:57 / km) +175m 5:20 / km
ahr:151 max:163 shoes: Inov-8 RocLite 319
Trail and terrain to the Gathering Stane - feeling rather out of sorts. TRIMP 102.5.
Wednesday Mar 12, 2014 #
1 PM
Elliptigo 1:00:27 24.53 km (24.3 kph) +169m
ahr:153 max:172 shoes: Elliptigo
Gorgeous, sunny day! Nice route this, quiet and with good open views. Lovely to be out. Worked pretty hard on the big climbs. TRIMP 149.7.
Tuesday Mar 11, 2014 #
Note
Finally deciding what to do about the British. Anyone else going to run Blue at the bargain price of £7?
1 PM
Cycling (Road) 1:29:29 36.77 km (24.7 kph) +348m
ahr:141 max:185 shoes: Specialized Globe Vienna Disc
Glorious day. Bike not quite as enthusiastic as I was - solid chain and flat tyre - but after a short delay, much fun was had in the sun. Braco-Blackford-Sherrifmuir circuit. TRIMP 161.5.
Sunday Mar 9, 2014 #
10 AM
Running (Terrain) 51:03 7.39 km (6:54 / km) +224m 6:00 / km
ahr:142 max:162 shoes: Inov-8 RocLite 319
Mull - from Calgary beach, gentle run out to Quinish headland. Back over the tops. Rugged. TRIMP 93.7.
Tuesday Mar 4, 2014 #
6 AM
Strength training 30:00 [2]
Monday Mar 3, 2014 #
2 PM
Elliptigo 59:51 24.14 km (24.2 kph) +113m
ahr:151 max:163 shoes: Elliptigo
Lovely sunny afternoon. Another new route variation - Blackburn (nearly killed by a bin lorry), past Ted's, Stoneyburn and Addiewell. This is the way to travel - and a great workout. TRIMP 139
Sunday Mar 2, 2014 #
10 AM
Running (Terrain) 1:02:52 [3] 9.32 km (6:45 / km) +181m 6:09 / km
ahr:61 max:99 shoes: Inov-8 RocLite 319
Taking less trodden trails, extraction lanes and inspection paths up to the Stane and beyond, on a bit of an explore. Only one bit of being completely stuck. Some of the paths I hadn't visited since we went exploring with Marcus several years ago! Made it up to the B-D power line war zone in what was Big Wood; an ugly scar. All ground very marshy, great for my back - no after effects whatsoever! Great. HR battery died.TRIMP 120?