Training Log Archive: bradcIn the 31 days ending Oct 31, 2014:
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Friday Oct 31, 2014 #
6 AM
Strength training 30:00 [1]
S+C
Thursday Oct 30, 2014 #
5 PM
Elliptigo 32:00 12.5 km (23.4 kph)
ahr:149 max:164 shoes: Elliptigo
Still fighting off a cold, so just a bit of light exercise - Elliptigo on the TT in the garage. Only 30 mins but tried reasonably hard. TRIMP 70.7.
Wednesday Oct 29, 2014 #
6 AM
Strength training 30:00 [1]
S+C
Tuesday Oct 28, 2014 #
3 PM
Elliptigo 1:07:12 26.72 km (23.9 kph) +293m
ahr:147 max:160 shoes: Elliptigo
After the morning storm, a lovely afternoon. Despite definitely coming down the cold, I couldn't resist going out - after all, a bit of moderate exercise can't hurt? Labouring, elevated HR and legs moving through treacle, but glad I got out. Great sunset whilst up on the muir. Chilly. TRIMP 139.8.
Monday Oct 27, 2014 #
1 PM
Running (Trail) 27:36 5.48 km (5:02 / km) +38m 4:52 / km
ahr:149 max:159 shoes: Nike Air Icarus+
Very easy jog out from the office to test out ankle and back. 50-50 paths and trails. Coming down with a cold... TRIMP 60.3.
Saturday Oct 25, 2014 #
Event: Tinto Twin - Night/Day
10 AM
Gym (Cross-trainer) 45:00 9.4 km (4:47 / km)
ahr:145 max:167
Miserable out - first time at the uni gym in 6 months! 45 on the cross ramp, rolling hills programme. Sweaty. TRIMP 88.6.
Gym (Cardio) 8:47 2.0 km (4:24 / km)
ahr:136 max:147
Followed by 2km easy warm-down on the Concept 2 rowing machine. TRIMP 12.5.
Strength training (Gym) 10:00 [1]
10 mins of core and stretching.
Friday Oct 24, 2014 #
6 AM
Strength training 30:00 [1]
S+C
Wednesday Oct 22, 2014 #
Note
(rest day)
Total crip today
Tuesday Oct 21, 2014 #
6 AM
Strength training 30:00 [1]
S+C
1 PM
Running (Road) 44:52 10.0 km (4:29 / km) +73m 4:20 / km
ahr:151 max:164 weight:66.5kg shoes: Nike Air Icarus+
Had to collect the car from the VW garage in Springkerse, so I thought that a nice steady run out on flat surfaces might be OK for my dodgy ankle. I never learn!
The ankle was fine, but my left foot was numbing from the effect of the impact even before I reached Bridge of Allan. I tried to "bounce" (ha! the only thing THAT was likely to do was make the blubber oscillate at resonant frequency) from there but by Cambuskenneth my body was shouting "enough!" and I finally listened to it.
Flippin' roasting in jacket and leggings anyhoo, the sun came out 5 mins after starting and I got cooked. Actually, I was wearing more clothes today than when I went up the Cairngorms! Durrr. TRIMP 104.1.
The ankle was fine, but my left foot was numbing from the effect of the impact even before I reached Bridge of Allan. I tried to "bounce" (ha! the only thing THAT was likely to do was make the blubber oscillate at resonant frequency) from there but by Cambuskenneth my body was shouting "enough!" and I finally listened to it.
Flippin' roasting in jacket and leggings anyhoo, the sun came out 5 mins after starting and I got cooked. Actually, I was wearing more clothes today than when I went up the Cairngorms! Durrr. TRIMP 104.1.
Running warm up/down 13:05 2.51 km (5:13 / km) +3m 5:11 / km
ahr:148 max:156 shoes: Nike Air Icarus+
Jogged gently on from Cambuskenneth to Springkerse in an attempt to warm down and mitigate the effects of 10km on the roads. TRIMP 28.4.
Monday Oct 20, 2014 #
1 PM
Swimming 30:00 [3] 1.25 km (24:00 / km)
(injured)
50 x 25m lengths of front crawl-by-name, crawl-by-nature. I only ever swim when I'm injured so I can hardly expect to ever be any good at it, but I ground it out, moving at glacial pace but still moving. Cue panda eyes and streaming nose for the rest of the day. Hurry up and heal already, ankle!
Sunday Oct 19, 2014 #
Note
(injured)
More pootering around, at the last RTC event at Forvie. Arrived too late to put out radio controls (as expected). R ankle was up to jogging around the white course after Jamie, Matthew, Katie and Lucy; but I am glad that I resisted the temptation to try to do any more on it, despite the disappointment of missing out on both areas this weekend.
RTC was a great event, well done to everyone involved.
RTC was a great event, well done to everyone involved.
Saturday Oct 18, 2014 #
Note
(injured)
No running at Balmoral for me :-(. I was, however, putting out radio controls - and the far one failed to work, so I had to replace it - so in the end I walked about 8km. R ankle very weak in the terrain, and was nicely swollen for most of the day.
Friday Oct 17, 2014 #
Event: JOK Chasing Sprint
11 AM
Orienteering race 37:03 4.1 km (9:02 / km) +109m 7:59 / km
ahr:140 max:158 shoes: Inov-8 O-Roc 250 (2)
JOK Chasing Sprint Prologue - ran early as was helping. Flustered, set off too fast and blundered #1. Went over on left ankle when trying to make up for the error on the leg to #2; sat down for a bit then started hobbling until the endorphins kicked in. Missed #3 and #5, then went over on my right ankle en route to #6. More serious this time, hobbled from there to finish. Except that the final control unit was being slow and didn't register my card, so I was mp anyway. Not my day. Looks like the weekend is out, too - cr*p.
TRIMP 65.1.
TRIMP 65.1.
Thursday Oct 16, 2014 #
12 PM
Running hills 1:04:17 9.02 km (7:08 / km) +498m 5:35 / km
ahr:136 max:157 shoes: Salomon Fellraiser
A soggy day on Deeside, so the family opted to go swimming at Craigendarroch hotel. I prefer to get wet with my running kit on, so headed out for a run from there. Headed up the hills to the north, but my OS map proved to be well out of date, and in the dreich weather I couldn't find the trail junction on Creagan Riabhach that I was looking for. Never mind, I found another route off the hill, crossed the Pass of Ballater and bashed my way through the terrain up on to the summit of Craigendarroch. Slippery coming down by the direct route (these Salomons are the best fell shoes I've ever had, but still aren't as good as Walshes on wet rock).
Deliberately slow, even ignoring the frequent nav stops: my left foot is still tingly / slightly numb, so I was trying to be ultra-cautious. I really must lay off impact activities after this weekend to relieve the pressure on that dodgy left sciatic nerve. I don't want to end up with a permant limp. Crock. TRIMP 101.3.
Deliberately slow, even ignoring the frequent nav stops: my left foot is still tingly / slightly numb, so I was trying to be ultra-cautious. I really must lay off impact activities after this weekend to relieve the pressure on that dodgy left sciatic nerve. I don't want to end up with a permant limp. Crock. TRIMP 101.3.
C • Snap 3
Tuesday Oct 14, 2014 #
11 AM
Cycling (MTB) 40:16 7.92 km (11.8 kph) +249m
ahr:117 max:133 shoes: Specialized Rock Hopper AFS
MTB up Gleann an-t-Slugain. Minor faff at a junction just off the map (flipping OS maps!). A reminder of just how rubbish I am on a mountain bike. TRIMP 36.0.
Running hills 3:09:20 20.66 km (9:10 / km) +1062m 7:17 / km
ahr:132 max:151 shoes: Salomon Fellraiser
M273 and M274: Beinn a' Bhuird and Ben Avon. 10 to go! After negotiations with Beccy, today become my nominated "play day". So that'll be some serious bagging duty, then :-).
Decent day for getting high: grey, but very high cloud so good views all round. Somewhat cool in shorts at times but old habits die hard. Perhaps a bit rude to call this a "run" - "jog" would be more accurate, today was more about getting around than about setting a good pace - but I shuffled the flats, downs and about half of the ups. That's good enough at present.
Really smashing hills, both enormous with great crags and tors, and lovely high running over sandy, bouldery terrain. Ben Avon definitely demands a return trip to do it properly, as a traverse. Descent route over Carn Eas heathery but definitely not easy going with big boulders hidden beneath the veg.
Great hills and a great day, slightly tired by the end. Decided that hauling my now very creaky bones to the Deeside Runners session in the evening would only make folks laugh so much that they would be unable to train properly. As it was, my tight calves demanded an empty wine bottle in order to roll out the knots. Shame. Hic.
TRIMP 260.4. Some photies up on fb.
Decent day for getting high: grey, but very high cloud so good views all round. Somewhat cool in shorts at times but old habits die hard. Perhaps a bit rude to call this a "run" - "jog" would be more accurate, today was more about getting around than about setting a good pace - but I shuffled the flats, downs and about half of the ups. That's good enough at present.
Really smashing hills, both enormous with great crags and tors, and lovely high running over sandy, bouldery terrain. Ben Avon definitely demands a return trip to do it properly, as a traverse. Descent route over Carn Eas heathery but definitely not easy going with big boulders hidden beneath the veg.
Great hills and a great day, slightly tired by the end. Decided that hauling my now very creaky bones to the Deeside Runners session in the evening would only make folks laugh so much that they would be unable to train properly. As it was, my tight calves demanded an empty wine bottle in order to roll out the knots. Shame. Hic.
TRIMP 260.4. Some photies up on fb.
Cycling (MTB) 27:10 8.16 km (18.0 kph) +40m
ahr:117 max:137 shoes: Specialized Rock Hopper AFS
Whizz back down the glen. So much easier than going up. Felt like a god. Just before I face planted in some heather. What goes up...
TRIMP 24.
TRIMP 24.
Monday Oct 13, 2014 #
Note
(rest day)
Legs OK today but tell-tale tingly left foot and R hamstring sciatica, all LBP-related, just too much hard surface for my long-suffering vertebrae over the last couple of days. Might have to give it some time settle down.
Sunday Oct 12, 2014 #
11 AM
Orienteering race 57:24 ***** 10.49 km (5:28 / km) +189m 5:01 / km
ahr:155 max:166 37c shoes: Nike Air Icarus+
RTC Stirling urban race, Brown/M40: 6.5km +240m. Another early start to help, tired before I started, and got well and truly spanked in the mental start in the castle, which was fantastic for orienteering. Well done FVO for getting us access!
Made a total horlicks of #4-105 (ca 100s loss) and stopped for 45s on the way out of the castle (8-9) to help out two rather tearful girls. 90s man PaulC had therefore pretty much caught me already, and was with me by #11. I took a cunning route to #12 though, and despite a 30s fluff en route to #13 was 30s ahead of him coming out of that, and stayed that way on the dead running through Riverside. Picked the STEP route out of Riverside rather than the railway bridge, though, and looking at the splits that was 40-50s slower.
Steady enough thereafter, but really feeling the distance and lack of training; crawled up the hill from Kings Knott but scrambling up the bank pulled out another 40s on Dr Caban and I kept it that way to the finish.
Great fun, but man, I was pooped! TRIMP 148.6.
Made a total horlicks of #4-105 (ca 100s loss) and stopped for 45s on the way out of the castle (8-9) to help out two rather tearful girls. 90s man PaulC had therefore pretty much caught me already, and was with me by #11. I took a cunning route to #12 though, and despite a 30s fluff en route to #13 was 30s ahead of him coming out of that, and stayed that way on the dead running through Riverside. Picked the STEP route out of Riverside rather than the railway bridge, though, and looking at the splits that was 40-50s slower.
Steady enough thereafter, but really feeling the distance and lack of training; crawled up the hill from Kings Knott but scrambling up the bank pulled out another 40s on Dr Caban and I kept it that way to the finish.
Great fun, but man, I was pooped! TRIMP 148.6.
Saturday Oct 11, 2014 #
Event: Race the Castles
1 PM
Orienteering race 38:19 **** 7.89 km (4:51 / km) +142m 4:27 / km
ahr:166 max:177 24c shoes: Nike Air Icarus+
RTC Edinburgh urban race, Brown/M40: 5.3km +155m. Enjoyed this. Stuffed up number 4 (ca 30s) along with half the people on the course, but picked the best route to #12. Lost another 30s at #16 (just got in a fuddle), which was when Roger T got past me. We were close from then, despite taking different routes to #18, and caught up my 2 minute man by #21. I then followed him without thinking through an unmarked gate en route to #21, which probably gained me 30s; which caused a moment of realisation at download when Roger came in behind us. D'oh. Declared myself to the planner and download team, but my two-min man didn't and I know that many others did the same (the gate was actually open for some of the junior courses! Strange). I'm still in the results so maybe it was decided that too many folks had done it and not declared to be fair whatever they did. Anyway. It was fun and I am very happy that I was able to run the race without back issue. I was totally mono-paced, of course, and had absolutely no top gear; entirely to be expected since I don't do the training for it. I know what I need to do to get it, maybe the old bones will hold together long enough for me to try to see if I can get it!
Knackered - a very long day after a very early start and 6 hours of helping before my run.
TRIMP 129.6.
Knackered - a very long day after a very early start and 6 hours of helping before my run.
TRIMP 129.6.
Thursday Oct 9, 2014 #
4 PM
Running (Trail) 42:22 7.56 km (5:36 / km) +201m 4:57 / km
ahr:150 max:162 shoes: Salomon Fellraiser
Maaaaan, every time I go for a run up to the Gathering Stane, those pesky fellers have chopped down another block of forest :-(. It was very strange running along the 'edge' of the wood, looking across towards Dumyat, when the path had previously been through the middle of a nice block... and then, coming back, another felled area! Dang. Legs fine today, left knee still not 100%, will not like the hard surfaces this weekend :-/
TRIMP 93.
TRIMP 93.
Tuesday Oct 7, 2014 #
1 PM
Elliptigo 2:04:57 51.85 km (24.9 kph) +437m
ahr:142 max:163 shoes: Elliptigo
Tour de Coire Odhar. It was a lovely sunny lunchtime, work was tedious, and I've wanted to do this route on the ElliptiGo for a while now, so - soddit, 2hr lunchbreak. It's a fair distance, so I adopted a nice steady pace and ground it out, despite the westerly wind picking up and making the return from Braco a little more testing. Although it made the high road past Langside a positive breeze :-). Great views from up there today. TRIMP 231.3.
Hopefully the start of some decent base work this winter. I'd love to aim for some Sportifs on the Go next year - time will tell!
Hopefully the start of some decent base work this winter. I'd love to aim for some Sportifs on the Go next year - time will tell!
Monday Oct 6, 2014 #
Note
(rest day)
Raging headache courtesy of the office next to ours, using some funky chemicals, so bad that I could barely focus on my screen, never mind think. No one else seemed to be affected, but I'm sensitive, you know. Felt terrible! Took ages to clear up. Bah.
Sunday Oct 5, 2014 #
Note
(rest day)
"Rest day" - ha. Two separate kids' parties to run in the house in one day. Little girl parties - much parental input required, but quiet and civilised. Boy parties - parental involvement (other than on a subservient level) actively discouraged; rowdiness, rudeness and high volume levels. Never again. On the positive side, I have pre-made triangular sandwiches for lunch for the rest of the week.
Saturday Oct 4, 2014 #
12 PM
Orienteering (Training) 31:26 ** 4.87 km (6:27 / km) +110m 5:48 / km
ahr:151 max:165 shoes: Salomon Fellraiser
FVO CATI at Bantaskine - Green (4.4km). Short and sweet thrash around this lovely little area. Jamie had a party at Megazone in Falkirk, so I had a very small window of opportunity, but it all worked seamlessly - all apart from my orienteering in the circle, which was rushed and scrappy, but I was moving OK. No pace, but no after effects from Thursday's effort - happy chappy. No time for warm up or warm down! TRIMP 71.8
Thursday Oct 2, 2014 #
12 PM
Running (Trail) 1:36:49 16.36 km (5:55 / km) +507m 5:07 / km
ahr:146 max:165 shoes: Salomon Fellraiser
A magical run around one of my favourite routes in the Lakes on the most gorgeous, crisp autumnal day, breaking up the 6 hour drive home from Warwick. Parked up at Halecat and ran up over Yewbarrow onto Whitbarrow, coming back via Witherslack Hall.
If you'd told me a couple of years ago that I could still go out and run this, I'd have grumped at you. But my temporary reprieve from lumbar issues meant that I was here today, and it was fantastic. OK it was slow, and my memory of the route through Hagg Wood and Low Park Wood was as fragmented as my vertebrae, but after a couple of mis-steps I eventually found Bell Rake and scrambled up onto Whitbarrow Scar. With all of the southern Lakeland Fells in 3D technicolour display and the sun warm enough to allow T-shirt removal, I couldn't stop myself grinning at how lucky I am to still be able to do this. Long may it last. IT'S GREAT TO BE ALIVE!
TRIMP 197.8
If you'd told me a couple of years ago that I could still go out and run this, I'd have grumped at you. But my temporary reprieve from lumbar issues meant that I was here today, and it was fantastic. OK it was slow, and my memory of the route through Hagg Wood and Low Park Wood was as fragmented as my vertebrae, but after a couple of mis-steps I eventually found Bell Rake and scrambled up onto Whitbarrow Scar. With all of the southern Lakeland Fells in 3D technicolour display and the sun warm enough to allow T-shirt removal, I couldn't stop myself grinning at how lucky I am to still be able to do this. Long may it last. IT'S GREAT TO BE ALIVE!
TRIMP 197.8
Wednesday Oct 1, 2014 #
5 PM
Gym (Cross-trainer) 35:00
ahr:145 max:170
After a long day at a symposium at the University of Warwick, I body-swerved the pre-dinner drinkies and hit the gym. An old X-T machine, but at least that meant that I could work out which buttons to press! Decent workout. TRIMP 70
Running warm up/down 17:48 3.44 km (5:10 / km) +36m 4:55 / km
ahr:149 max:156 shoes: Asics Gel Cumulus 15 GTX
After the sweaty indoor session, an easy warm down circuit of the campus in the RAIN! What is this strange wet stuff? Nice and cooling, all the same! Knee not liking the hard surface so I stuck to grass where I could. Plenty of scope to explore further (nice campus), but the evening's festivities beckoned. TRIMP 37.5