Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Strength training14 7:25:00
  Elliptigo8 5:47:09
  Cycling2 2:15:10 34.33(15.2/h) 55.25(24.5/h) 420
  Gym2 1:02:00
  Total23 16:29:19 34.33 55.25 420
  [1-5]23 16:16:49

«»
1:29
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2016 #

6 PM

Strength training 30:00 [1]

Core + physio after a fun FVO day in Callander.

Saturday Jan 30, 2016 #

7 AM

Strength training 45:00 [1]

Standard + physio + weights.
C • Thanks 3
11 AM

Elliptigo intervals (Turbo Trainer) 30:00 intensity: (38 @0) + (4:46 @1) + (7:05 @2) + (9:27 @3) + (8:04 @4)
ahr:141 max:161 (injured) shoes: Elliptigo

Short session on the Elliptigo on the TT - WU, 2 sets of 3x 2/1, WD. Low - medium intensity. Knee still popping a little so applied loads of anti-inflammatory gel and even used some ultrasound later. Let's see if I can walk tomorrow. TRIMP 53.

Friday Jan 29, 2016 #

Note

Walking normally again today, at last.

Wednesday Jan 27, 2016 #

Note

Knee still bad. Hope it settles down by the weekend.

Tuesday Jan 26, 2016 #

Note
(injured)

R knee completed screwed today. I think that the Vario aggravated it; I felt the knee wasn't right when using it, so modifed the stride pattern to be more vertical with less flexion, but clearly the damage was done. It seemed OK yesterday afternoon and evening, but this morning I can barely walk. More than three months, now, and counting.
7 AM

Strength training 30:00 [1]

Monday Jan 25, 2016 #

1 PM

Gym (Cross-trainer) 32:00 intensity: (5:00 @2) + (14:00 @3) + (8:00 @4) + (5:00 @5)
(injured)

Livi gym. 20 minutes on the vario (run-a-like), single hill programme, then 12 minutes of 1/1 intervals on the crossover (slalom skiing). Crossover particularly effective for the weak R medial, think I should do more on this machine. TRIMP 77.

Strength training 25:00 [2]

Core & upper body, also reps on adductors & abductors.

Sunday Jan 24, 2016 #

Note

Fun wee trot around the white course at Holyrood with Eilidh. She ran almost all of it! I "ran" in wellies, not helping my sore back. And I didn't even get a cake. Great to catch up with folks I haven't seen for a while. VERY keen to get back running sometime soon.

Saturday Jan 23, 2016 #

10 AM

Cycling (Road) 1:29:36 intensity: (2:04 @0) + (1:58 @1) + (33:35 @2) + (48:56 @3) + (3:03 @4) 37.8 km (25.3 kph) +270m
ahr:140 max:155 (injured) shoes: Specialized Globe Vienna Disc

After a cold week of snow - 12C! Daft. Nice enough to venture out on my bike for my Sat morning slot, so I headed out to Torrie. Knee was OK, but I didn't want to push it, so I just headed straight back rather than go over the hill. Slower without SPDs but safer for the knee. Of course, the knee was fine afterwards, but it was too much for my back. Still plaguing me two days later :-(. TRIMP 153.9.

Friday Jan 22, 2016 #

7 AM

Strength training 40:00 [1]

3 PM

Elliptigo intervals (Turbo Trainer) 39:01 intensity: (1:09 @0) + (2:43 @1) + (8:07 @2) + (9:32 @3) + (14:50 @4) + (2:40 @5)
ahr:147 max:166 (injured)

Elliptigo TT lop-sided pyramid session: 1-2-3-4-5-3-2-1. Tired. Not enough to drink during the day. TRIMP 81.7.

Wednesday Jan 20, 2016 #

12 PM

Strength training 45:00 intensity: (20:00 @1) + (25:00 @2)

Tuesday Jan 19, 2016 #

3 PM

Elliptigo (Turbo Trainer) 55:02 intensity: (57 @0) + (1:52 @1) + (3:52 @2) + (11:20 @3) + (16:40 @4) + (20:21 @5)
ahr:155 max:171 (injured) shoes: Elliptigo

Elliptigo TT session - rolling hills profile 3. Mid-hard resistance. Doesn't seem to be getting any easier. Good? TRIMP 141.3

Sunday Jan 17, 2016 #

8 AM

Strength training 40:00 [1]

3 PM

Elliptigo intervals (Turbo Trainer) 38:02 intensity: (39 @0) + (3:18 @1) + (6:05 @2) + (11:12 @3) + (13:04 @4) + (3:44 @5)
ahr:148 max:170 (injured) shoes: Elliptigo

Turbo intervals on the GO - WU, 3 sets of 3x 2/1, WD. Steady rather than full on, didn't feel that lively today. TRIMP 81.4.

Saturday Jan 16, 2016 #

7 AM

Strength training 20:00 [1]

V short workout before heading out early for my day-long breadmaking course in the snowy wastes of southern Midlothian.

Thursday Jan 14, 2016 #

Note

Went to see Joey Inch today. Excellent physiotherapy - she listened to my litany of woes and determined that my R knee problems all stem from the Elliptigo accident back in July. My R quad is very obviously depleted by comparison to the left, and I've little strength in it. The medial gluteal (side of hip) where my haematoma was/is is very weak, too. Hence the knee being pulled out of whack. Unfortunately with the underside of the kneecap being irritated and gravelly rough after many years of abuse, I have to be careful with how I go, and it will very likely take a couple of months of careful progression to build the muscle strength back up again. That's not a physiotherapist's licence to print money, either - she told me everything I need to do and is happy for me to come back whenever I want a re-check! So I should hopefully be back just in time for the orienteering season. Slow and unfit, but at least running again. Fingers (not knees) crossed.
11 AM

Elliptigo (Turbo Trainer) 55:03 intensity: (2:11 @0) + (3:02 @1) + (1:38 @2) + (7:26 @3) + (19:01 @4) + (21:45 @5)
ahr:156 max:171 (injured) shoes: Elliptigo

Turbo trainer: rolling hills on the Elliptigo. TRIMP 144.

Tuesday Jan 12, 2016 #

1 PM

Gym (Cross-trainer) 30:00 intensity: (6:00 @3) + (12:00 @4) + (12:00 @5)
(injured)

Cross-trainer at the Livi gym, for the first time in quite a while. Same machine, different IT system - 10 minute re-enrolment required (zzz). Made up for that lost time by going eyeballs out, just about fell off the machine at the end. Perfect. TRIMP 96.

Strength training (Gym) 30:00 [2]

Weights machines.

Sunday Jan 10, 2016 #

8 AM

Strength training 30:00 [1]

Saturday Jan 9, 2016 #

11 AM

Elliptigo (TT) 55:01 intensity: (55 @0) + (1:34 @1) + (3:07 @2) + (10:37 @3) + (21:13 @4) + (17:35 @5)
ahr:156 max:176 (injured) shoes: Elliptigo

Longer, gently rolling turbo trainer workout on the Elliptigo. Decent effort. TRIMP 144.9.

Strength training 20:00 [1]

Thursday Jan 7, 2016 #

1 PM

Elliptigo (TT) 40:00 intensity: (3:38 @0) + (3:29 @1) + (6:25 @2) + (9:54 @3) + (12:43 @4) + (3:51 @5)
ahr:144 max:171 (injured) shoes: Elliptigo

Elliptigo on TT. Hilly profile (3 peak) plus 3 x 60s thunder-til-you-chunder reps. TRIMP 77.8.

Wednesday Jan 6, 2016 #

8 AM

Strength training 30:00 [1]

Monday Jan 4, 2016 #

8 AM

Strength training 30:00 [1]

4 PM

Elliptigo (TT) 35:00 intensity: (19 @0) + (5:29 @1) + (5:46 @2) + (8:15 @3) + (11:33 @4) + (3:38 @5)
ahr:145 max:173 (injured) shoes: Elliptigo

Back to the Elliptigo TT interval sessions! WU, 4 x 4/2 then 2 x 2/1 and WD. TRIMP 70.7.

Sunday Jan 3, 2016 #

11 AM

Cycling (Road) 45:34 [2] 17.45 km (23.0 kph) +150m
ahr:138 max:159 (injured) shoes: Specialized Globe Vienna Disc

Wee cycle. Knee survived. Strong headwind on the way out to Braco, but time mostly lost due to extreme lack of fitness. Oh, and wobbly cones. TRIMP 74.5.

Saturday Jan 2, 2016 #

8 AM

Strength training 30:00 [1]

« Earlier | Later »