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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Orienteering6 6:53:52 28.61(14:28) 46.05(8:59) 649
  Cycling4 3:39:53 54.99(15.0/h) 88.49(24.1/h) 902
  Elliptigo3 3:35:14 54.73(15.3/h) 88.08(24.6/h) 707
  Running3 1:03:38 7.59(8:23) 12.22(5:12) 202
  Strength training1 45:00
  Total16 15:57:37 145.92 234.84 2459
  [1-5]16 14:59:14

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Saturday Jul 30, 2016 #

3 PM

Elliptigo 1:30:12 intensity: (1:08 @0) + (1:36 @1) + (4:20 @2) + (1:08:35 @3) + (14:33 @4) 38.01 km (25.3 kph) +258m
ahr:146 max:161 shoes: Elliptigo

Torrie return. Headwind made for a grind all the way out, but a nice helping hand on the return. Didn't push it today as my back was sore to start after lots of strimming and weeding - hoped that this might help, but it might have hindered... TRIMP 185.4

Wednesday Jul 27, 2016 #

5 PM

Strength training 45:00 [1]

Tuesday Jul 26, 2016 #

8 AM

Cycling (Road) 46:29 intensity: (4:15 @0) + (3:56 @1) + (9:35 @2) + (13:01 @3) + (14:10 @4) + (1:32 @5) 16.35 km (21.1 kph) +337m
ahr:141 max:164 shoes: Genesis Croix de Fer 30 2016

Cycle commute from Linlithgow to Livi on the CdF. Very smooth ride, but I was pretty slow and unfit on the climbs. TRIMP 84.9.
5 PM

Cycling (Road) 52:28 intensity: (2:22 @0) + (8:40 @1) + (32:50 @2) + (7:57 @3) + (39 @4) 21.24 km (24.3 kph) +113m
ahr:132 max:156 shoes: Genesis Croix de Fer 30 2016

Slightly longer route home after work, picking up the train in Polmont. Damp and increasingly rainy, but all good on the ride and with my back. TRIMP 73.1

Monday Jul 25, 2016 #

5 PM

Elliptigo 32:17 intensity: (1:14 @0) + (24 @1) + (9:23 @2) + (16:53 @3) + (4:23 @4) 13.05 km (24.3 kph) +121m
ahr:141 max:157 shoes: Elliptigo

Short of time, but owt's better than n'owt. TRIMP 57.5.

Sunday Jul 24, 2016 #

5 PM

Running (Trail run) 32:35 intensity: (21 @0) + (29 @1) + (2:22 @2) + (11:49 @3) + (17:34 @4) 6.01 km (5:25 / km) +157m 4:48 / km
ahr:149 max:158 shoes: Salomon Fellraiser

Gloriously, sloshy, soggy splodge up to the Gathering Stane. T-shirt & shorts in a downpour = heaven. TRIMP 70.8. Back still gippy.

Saturday Jul 23, 2016 #

10 AM

Elliptigo 1:32:45 intensity: (49 @0) + (1:27 @1) + (5:15 @2) + (23:34 @3) + (59:23 @4) + (2:17 @5) 37.02 km (23.9 kph) +328m
ahr:152 max:166 shoes: Elliptigo

First time out on the Elliptigo in ages, and after six weeks of relative inactivity (barring last week's jogging around in the grot), so this was a bit hard work. Met up with three cyclist at Kinbuck and had a good chat with them all the way to the other side of Braco, when they headed on towards Comrie. They were pootling along at chatting pace, but I had to work a bit harder! Long drag home from Blackford into a slight but noticeable headwind. TRIMP 221.

Thursday Jul 21, 2016 #

12 PM

Cycling (Road) 59:15 intensity: (2:07 @0) + (15:12 @1) + (21:27 @2) + (14:53 @3) + (3:31 @4) + (2:05 @5) 24.31 km (24.6 kph) +166m
ahr:136 max:201 shoes: Specialized Globe Vienna Disc

Lunchtime escape from the desk. Quite nice out west of Livi. Old Bertha may need a new drivetrain and cables all round, but she still rolls along pretty well! TRIMP 91.9.

Tuesday Jul 19, 2016 #

12 PM

Running (Trail) 27:25 intensity: (27 @0) + (26 @1) + (1:04 @2) + (2:53 @3) + (18:09 @4) + (4:26 @5) 5.62 km (4:53 / km) +33m 4:44 / km
ahr:156 max:169 shoes: Nike Air Icarus+

Slow lunchtime trundle from the office in 27C bright sunshine. Legs stuck in go-slow mode; no zip at all. Back has been niggly after all the orienteering last week, too. TRIMP 70.8.

Monday Jul 18, 2016 #

3 PM

Cycling (Road) 1:01:41 intensity: (24 @0) + (3:39 @1) + (25:49 @2) + (18:38 @3) + (10:26 @4) + (2:45 @5) 26.59 km (25.9 kph) +286m
ahr:140 max:160 shoes: Genesis Croix de Fer 30 2016

First spin out on the new bike, to check that I'd assembled it correctly. Handlebars on the right way up, at least. Nice and steady, all seems tickety-boo. Lovely smooth ride, as advertised - 35C tyres and a steel frame! TRIMP 116.5.

Saturday Jul 16, 2016 #

10 AM

Orienteering race 1:36:45 intensity: (3:25 @0) + (11:17 @1) + (21:13 @2) + (31:03 @3) + (26:40 @4) + (3:07 @5) ***** 10.4 km (9:18 / km) +114m 8:49 / km
ahr:143 max:175 shoes: Inov-8 O-Roc 250 (2)

Day 5, 6.2km. Had thought seriously about not even starting today, but I'm glad I did because I had my best run of the week. Today started with a couple of running legs, which really helped me get my head into the map, and when #3 popped up right in front of me in the middle of mega crags, I dared to think that today might be my day. Took an ultra-cautious route on the 20 minute long leg, walked the next few, then fluffed a bit at #7 which was when Jase caught me up (by 10 minutes), at 50 minutes of running. We buddied up from there to the finish, and it was the best fun of the week. I found my share, so I'm happy that I'd have done OK today, but I was definitely moving a bit faster with Jase than I would have been on my own.
Glad to end the week on a decent note. TRIMP 181.

Friday Jul 15, 2016 #

10 AM

Orienteering race 33:48 intensity: (11:11 @0) + (15:44 @1) + (6:15 @2) + (38 @3) ***** 3.42 km (9:53 / km) +25m 9:32 / km
ahr:119 max:146 shoes: Inov-8 O-Roc 250 (2)

Day 4, another middle, but on the 'hard' area - as if the last three days weren't hard enough! The map has moved to 1:7,500 for the last two days, which was still very difficult. Didn't really start in the right frame of mind. Took 12 minutes to find #1, and when I couldn't even find #2 I just grumped to a DNF and headed for home. TRIMP 31.3.

Wednesday Jul 13, 2016 #

8 AM

Orienteering race 1:19:37 intensity: (20:21 @0) + (16:59 @1) + (28:21 @2) + (12:28 @3) + (1:09 @4) + (19 @5) ***** 7.97 km (9:59 / km) +103m 9:23 / km
ahr:126 max:165 shoes: Inov-8 O-Roc 250 (2)

Day 3: 'middle' distance. Struggled massively with this, got a few OK but I frequently found myself in the right area but unable to locate myself, not helpful when you could be <5m away from the control and not see it. Just about gave up, then later actually did give up but stumbled over my control on the way out of the area. Frustrating. TRIMP 94.5.

Tuesday Jul 12, 2016 #

7 AM

Orienteering 1:32:17 intensity: (9:56 @0) + (11:00 @1) + (17:21 @2) + (27:26 @3) + (20:43 @4) + (5:51 @5) ***** 10.23 km (9:01 / km) +186m 8:16 / km
ahr:140 max:168 shoes: Inov8 O-Roc 350

Day 2. 7.1km. What a difference a day makes - wet and cool today, and our earliest start. Very glad that the thunderstorms abated before setting out, although I was still feeling pretty dehydrated on the 2km trot to the start. Slow and steady again, on what was generally a more straightforward course, save for the controls which were in the grot - and I was just as bad at coping with these as I was yesterday. Failed miserably on 4, and binned a good 25 minutes in total. Dispiriting. Back also sore as I'd forgotten to fill up with the pills before starting today. Got over it with an afternoon of coffee and an evening of wine and friends. TRIMP 161.7

Monday Jul 11, 2016 #

12 PM

Orienteering race 1:33:20 intensity: (11 @0) + (1:38 @1) + (8:31 @2) + (18:51 @3) + (38:38 @4) + (25:31 @5) ***** 10.61 km (8:48 / km) +195m 8:03 / km
ahr:156 max:178 shoes: Inov8 O-Roc 350

French 5 days day 1, H45: 7.89km. Hot, hot, hot. The thunderstorm had abated just before we arrived, but it didn't take long for the heat to build and humidity was unsurprisingly high. Given the temperature and the complexity of the area, I set off very conservatively and my tactic of slow-but-steady got me to number 8 with only a couple of minutes or so lost. Then the wheels came off on the massively difficult 9 and 10, in thick green amidst a sea of limestone pillars, and I must have lost the best part of 15 minutes on those two alone. John caught me 14 minutes at #10 and found it a minute before me. I was then surprised to see him coming up behind me at #13, as he'd stuffed up #11. Crawled into the finish seriously dehydrated and 35 minutes off the pace - just glad to get back alive! TRIMP 243.

Sunday Jul 10, 2016 #

Event: O-France 2016 edition
 
11 AM

Running warm up/down 3:38 intensity: (55 @1) + (2:43 @2) 0.59 km (6:09 / km) +12m 5:35 / km
ahr:130 max:139 shoes: Salomon Fellraiser 2016

Warm up trot to the start of the French 5 days Prologue, a sprint race around Nant. First run in a while. Very creaky. Also slightly hot.

Orienteering race 18:05 intensity: (12 @0) + (9 @1) + (11 @2) + (1:29 @3) + (4:27 @4) + (11:37 @5) *** 3.42 km (5:17 / km) +25m 5:06 / km
ahr:165 max:185 shoes: Salomon Fellraiser 2016

French 5 days Prologue - Sprint race in Nant, H45 course - 2.1km +15m. Technically very undemanding although the bit about the old centre of the village was pleasant to jog around. I say "jog" because it was far too hot to run, and I'm somewhat out of practice with that anyway! Baked my brain by running from 8 to 11, thanks to folding my map wrongly (sigh). Lost about a minute because of that but I was still well down; all to be expected, as I wasn't exactly racing. TRIMP 59.0
Cooled down in the river and pool afterwards, whilst keeping an eye on the tennis updates, then went into the next village to watch the Euros final. Sadly our support for Les Bleus was to no avail!

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