Training Log Archive: bradcIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
9 AM
Elliptigo 45:01
ahr:154 max:169 shoes: Elliptigo
Still snowy/icy out, and windy, so - Elliptigo on the turbo trainer again. Steady effort: 15 WU, 15 steady, 15 WD. First attempt at taping up the knee, worked a treat. TRIMP 113.3
Friday Jan 30, 2015 #
1 PM
Running (Trail) 27:15 5.67 km (4:48 / km) +25m 4:42 / km
ahr:152 max:162 shoes: Nike Air Icarus+
Steady path run around Livi. Another trial for my knee, still not there yet. Paths slippery with ice and snow. TRIMP 66.1.
Thursday Jan 29, 2015 #
Note
(rest day)
Too busy with car service and sledging during the day... and sore wrist prevented evening S+C possibilities. So - fell asleep on the sofa instead!
Wednesday Jan 28, 2015 #
12 PM
Elliptigo 35:02
ahr:155 max:170 shoes: Elliptigo
Elliptigo Turbo. 10min WU, 3x2/1, rest, xd 2/1 and 1/1 (str/tempo xd), 5min WD. Feeling lethargic. TRIMP 92.4.
9 PM
Strength training 1:00:00 [1]
S+C - 3WU 3DB BW. Slightly strained right wrist.
Tuesday Jan 27, 2015 #
Note
(rest day)
Dicky back today
Monday Jan 26, 2015 #
Note
Very poor night's sleep - cold sweats and feeling ill - and felt like death warmed up all day. Conclusion - I can no longer drink real beer.
6 PM
Strength training (Pilates) 30:00 [1]
FVO Pilates
7 PM
Strength training (Circuits) 30:00 [2]
40/20 circuits. Bit too much of a gap between the sets! Also feeling more comfortable with the exercises. Maybe time to step it up again? Time also includes jog back up the hill.
Sunday Jan 25, 2015 #
11 AM
Running (Trail) 1:05:53 10.48 km (6:17 / km) +205m 5:44 / km
ahr:137 max:158 shoes: Salomon Fellraiser
Nice, easy/steady run up from the FVO training day at MacLaren Leisure Centre with Rupert and Jonathon towards Ben Gullipen, followed by three track v terrain O bits. I wasn't looking for a hard session, so this was just right. Tracey kindly taped up my knee before the run and it was grand, until the tape unfortunately came off after about 45 minutes. I could feel the difference very quickly. Knee sore afterwards, so I skipped the afternoon exercise. Finished off in the pool/sauna. Nice. TRIMP 107.
Saturday Jan 24, 2015 #
9 AM
Elliptigo 30:00
ahr:156 max:171 shoes: Elliptigo
Elliptigo on the turbo trainer again. Another short sharp session - pyramid this time, option to stop at 20 if the knee was starting to hurt, but I was wearing a brace and it seemed to help, so I carried on to 30. TRIMP 81.3.
Friday Jan 23, 2015 #
9 PM
Strength training 1:00:00 [1]
S+C. 3WU 3DB BW
Wednesday Jan 21, 2015 #
8 PM
Elliptigo 30:00
ahr:150 max:159 shoes: Elliptigo
Elliptigo on the turbo again. Short exploratory session to see how the knee is shaping up, so just 30 mins steady. Answer - not right yet, post-exercise soreness and next morning. More rest, anti-inflammatories, and I might need some advice on taping etc. TRIMP 68.4.
Strength training 30:00 [1]
S+C
Monday Jan 19, 2015 #
6 PM
Strength training (Pilates) 30:00 [1]
FVO Pilates, hosted by Fi today (thanks Fi!).
7 PM
Strength training (Circuits) 25:00 [2]
FVO circuits, 40/20 again. Very cautious with my knee, avoiding all exercises liable to aggravate it, so I wasn't quite so sweaty/knackered as usual. Noticeably getting fitter on some of the core exercises again, already, after three weeks' efforts; must keep it up!
Sunday Jan 18, 2015 #
4 PM
Running (Trail) 33:34 5.91 km (5:41 / km) +137m 5:05 / km
ahr:149 max:165 shoes: Salomon Fellraiser
I've been struggling with a gippy left knee since Monday's circuits - felt it go after burpees - so when the option to go for a run presented itself today, I decided to play safe and head for the soft terrain of the golf course. Unfortunately my knee went twang as soon as I got there, and despite it easing off within a minute or so, it's pretty much a bust - pain behind/below the kneecap, particularly when ascending or descending stairs. Patellar tendonitis symptoms. Rats. I'll have to take an easy week and hopefully I'll catch it before it develops. TRIMP 74.3.
Saturday Jan 17, 2015 #
9 AM
Gym (Cross-trainer) 40:00 7.5 km (5:20 / km)
ahr:149 max:165
Saturday morning slot - at the uni gym this morning, didn't fancy risking the back roads on two wheels. Cross ramp: 30 mins of 2-1 intervals, then 10 of relatively easy hilly programme. TRIMP 90.8
Strength training 15:00 [1]
Some stretching off, then a brief arms/back workout on the machines.
Friday Jan 16, 2015 #
12 PM
Running (Road) 28:27 5.76 km (4:56 / km) +33m 4:48 / km
ahr:154 max:165 shoes: Mizuno Wave Rider 17
Wee lunchtime jaunt from the office in Livingston, nice and easy, mostly to loosen off and escape from the office. Mostly on hard stuff. Stopped off to buy my lunch on the way back. TRIMP 71.8
Running (Warm up/down) 3:30 0.64 km (5:28 / km) +7m 5:11 / km
ahr:141 max:149 shoes: Mizuno Wave Rider 17
Jog back from the shop. TRIMP 5.4.
9 PM
Strength training 30:00 [1]
3x mixed core-based circuits, BW.
Thursday Jan 15, 2015 #
1 PM
Elliptigo 45:02
ahr:151 max:171 shoes: Elliptigo
Vile out, so I strapped the Elliptigo to the turbo trainer and ground out an indoors session. Warm up, then 15 mins of 60s on/off high resistance, rest, then 5 minutes sustained high tempo. Cool down. Sweaty. TRIMP 107.4.
9 PM
Strength training (S+C) 35:00 [1]
Home circuits & 'bells.
Wednesday Jan 14, 2015 #
12 PM
Running (Trail) 37:49 6.56 km (5:46 / km) +143m 5:12 / km
ahr:153 max:163 shoes: Salomon Fellraiser
Lunchtime pootle up to the Gathering Stane. 6in of fresh snow was lovely, apart from the bits where it was lying on top of slippery mud! Grand to be forging fresh paths across the moor; less fun sploshing through slushy mud near the steading. TRIMP 91.2.
Monday Jan 12, 2015 #
6 PM
Strength training (Pilates) 30:00 [1]
FVO pilates, followed by...
7 PM
Strength training (Circuits) 25:00 [2]
...circuits. 40 / 20 again. Abs still absent. Push ups have pushed off. And as for the Burpees... oops, pardon me. Much work still to do!
Saturday Jan 10, 2015 #
3 PM
Gym (Cross-trainer) 45:02 9.33 km (4:50 / km)
ahr:148 max:165
Foul out - stopped off at the gym en route home from a day in Edinburgh. Decent thrash on the cross-ramp - hill program +4+4, +48 (woof!). I unsurprisingly bumped into the perennial gym bunnies, David and Brian, also escaping the grotty weather! TRIMP 96.6.
Friday Jan 9, 2015 #
Running (Trail) 35:00 [3] 6.4 km (5:28 / km) +160m 4:52 / km
shoes: Salomon Fellraiser
Loop up to the Gathering Stane. Muddy, wet, and a few trees down - not too bad, though. Somehow managed to not start my watch. TRIMP 70
Wednesday Jan 7, 2015 #
6 PM
Running (Warm up/down) 5:00 [2] 0.6 km (8:20 / km)
shoes: Salomon Fellraiser
Jog to start of night-O.
Orienteering race (Night-O) 58:47 *** 9.2 km (6:23 / km) +290m 5:31 / km
spiked:19/27c shoes: Salomon Fellraiser
FVO Night race, Stirling uni, Long A - 6.4km.
Considering how stiff and sore I was all day - hobbling around the office - I'm happy enough with this. The weather was hideous en route back from Livi but it was fine for the O, so I'm glad I went.
Deliberately over-dressed in the expectation of going slowly, and I started very steadily, thus was instantly dropped by the pack. By the time I was through the two golf course gaffles I was warming up (I even took my hat off en route to #8) but was already way back. Fluffed #8 slightly, then went straight up the nightmare slippery slope to #9 - painfully slow, I'd have been better taking the much longer but no doubt much faster path route. OK then in the woods, but could barely get to #14 it was so slippery.
I'd kept seeing Fi from the top of the slope to this point, but at the bottom she went left and across the bridge on the long leg to #15, whilst I went right around the lake - I was slightly faster, but there was nothing in it really. At this point I was with HelenB and, although we had different gaffles in the main uni buildings, we were still about the same when we left the gaffles, and both took our eye off the ball on the route to the post-grad chalets, d'oh. Steady enough running after that, although the legs were gone, and I got slightly confused by the tapes en route to the final control, letting Helen just sneak away. Only a minute down on Patrick in the end, so - OK. Felt much looser after the run than I had earlier - just buggered! TRIMP ca. 150
Considering how stiff and sore I was all day - hobbling around the office - I'm happy enough with this. The weather was hideous en route back from Livi but it was fine for the O, so I'm glad I went.
Deliberately over-dressed in the expectation of going slowly, and I started very steadily, thus was instantly dropped by the pack. By the time I was through the two golf course gaffles I was warming up (I even took my hat off en route to #8) but was already way back. Fluffed #8 slightly, then went straight up the nightmare slippery slope to #9 - painfully slow, I'd have been better taking the much longer but no doubt much faster path route. OK then in the woods, but could barely get to #14 it was so slippery.
I'd kept seeing Fi from the top of the slope to this point, but at the bottom she went left and across the bridge on the long leg to #15, whilst I went right around the lake - I was slightly faster, but there was nothing in it really. At this point I was with HelenB and, although we had different gaffles in the main uni buildings, we were still about the same when we left the gaffles, and both took our eye off the ball on the route to the post-grad chalets, d'oh. Steady enough running after that, although the legs were gone, and I got slightly confused by the tapes en route to the final control, letting Helen just sneak away. Only a minute down on Patrick in the end, so - OK. Felt much looser after the run than I had earlier - just buggered! TRIMP ca. 150
Tuesday Jan 6, 2015 #
12 PM
Elliptigo 1:14:50 26.77 km (21.5 kph) +293m
ahr:148 max:167 shoes: Elliptigo
Was this ever hard work! Trundled steadily out to Braco - a bit sore and with tired legs after yesterday - but from there all the way home I was heading into an increasingly strong headwind. At this point I also realised that I hadn't had breakfast - or lunch yet - and had only had 1 tea and 1 coffee all morning. Oops. Just about scrabbled up the hill onto the Muir but pretty much bonked, and crawled home (wind even taking 10kph off the freewheel downhill!) for a record PW on this route by a huge margin. Oh dear. TRIMP 160.
Monday Jan 5, 2015 #
Note
Hmmm - last Pilates/Circuits guest appearance was 22nd March 2014. That explains a lot...
6 PM
Strength training (Pilates) 35:00 [1]
weight:66.8kg
FVO Pilates session. First time in a very long while. My first proper session of Dawn's more mobile pilates - some new stuff for me, all of it good! I could just about do all of the exercises - just about - although there was more wobbling going on than there should have been (and I'm not just talking about my belly)
7 PM
Strength training (Circuits) 25:00 [2]
40/5 and 20/5. Ay caramba, I am so unfit. I have no stomach muscles any more, and I can't even do press-ups properly! This rot must STOP - I will be made of steel by the end of the year, not putty!!!
Sunday Jan 4, 2015 #
9 AM
Running (Trail) 1:09:31 11.02 km (6:18 / km) +161m 5:53 / km
ahr:144 max:165 shoes: Salomon Fellraiser
Easy-paced social run with FVO from Ashfield up to the Gathering Stane. Good chat and a lovely day. Back tightening a little after coming down the hill, but should be OK. Grand breakfast - and seconds! - in Ashfield village hall to follow, yum. TRIMP 132.7.
Friday Jan 2, 2015 #
4 PM
Running (Trail) 39:33 6.63 km (5:58 / km) +143m 5:23 / km
ahr:148 max:175 shoes: Salomon Fellraiser
9 hours in a car yesterday, all day today unpacking / tidying / cleaning - dark, miserable and wet by the time I got out. Head torch too dim to see much, cold in the sleet and very sloppy underfoot, feeling very heavy and slow - altogether an inauspicious outing. TRIMP 85.2