Training Log Archive: bradcIn the 31 days ending Mar 31, 2017:
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| 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 | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Event: Dark Thistle
8 PM
Orienteering race 1:04:22 **** 6.98 km (9:13 / km) +241m 7:52 / km
ahr:156 max:169 shoes: VJ Irocs
Dark Thistle short course (5km). The most gigglesome race of the year so far! Bog, brash, lumpy & squelchy, soft carpet and total ming, with torches here, there and everywhere. Keystone Cops stuff, grinning from ear to ear all the way. Awesome - cheers, all! TRIMP 170.5.
Edit: wrong #10! I see what I did - I took the wrong line from combined control #3/7/11 to combined control #1/4/13 (or whatever). Had my finger over the control number. Easy enough done in the dark, I suppose, but - still, silly mistake.
Edit: wrong #10! I see what I did - I took the wrong line from combined control #3/7/11 to combined control #1/4/13 (or whatever). Had my finger over the control number. Easy enough done in the dark, I suppose, but - still, silly mistake.
Thursday Mar 30, 2017 #
Note
(rest day)
Forewent tonight's hill reps in order to go to Dounans with B to plan Saturday's string course (oops). TBH I was feeling a bit too rough to do the reps anyway, for some reason.
The Lion and Unicorn in Thornhill still serves excellent vittels!
The Lion and Unicorn in Thornhill still serves excellent vittels!
Wednesday Mar 29, 2017 #
6 PM
Elliptigo (Turbo Trainer) 40:00
ahr:130 max:163 shoes: Elliptigo
Just looking to spin the legs today. Base programme - gently rolling with some sprint efforts. TRIMP 54.
Tuesday Mar 28, 2017 #
6 PM
Running (Trail run) 31:53 6.34 km (5:02 / km) +167m 4:27 / km
ahr:152 max:163 shoes: Salomon Fellraiser 2016
Gathering Stane, standard. In places that felt like actual running. First time for a long while. Progress?
Today's excuse was going to be emergency root canal, but since it was only half my face that was numb post-treatment and my legs were fully functional, I applied rule 5. Glad I did, it was great to get out. Trail not too boggy - fingers crossed for the Trossachs parking field at the weekend! TRIMP 75.1.
Today's excuse was going to be emergency root canal, but since it was only half my face that was numb post-treatment and my legs were fully functional, I applied rule 5. Glad I did, it was great to get out. Trail not too boggy - fingers crossed for the Trossachs parking field at the weekend! TRIMP 75.1.
Monday Mar 27, 2017 #
Note
(rest day)
Between dropping off the motorbike for its service and entertaining the outlaws for dinner, there just wasn't time. My knees will thank me for it, even if my back doesn't.
Sunday Mar 26, 2017 #
Event: Uath Lochans
11 AM
Orienteering 1:02:08 6.03 km (10:18 / km) +110m 9:27 / km
ahr:130 max:160 shoes: VJ Irocs
DNF on the Blue course at Uath Lochans. A fantastic day to be out running in the forest but, alas, I felt like a rattly bag of spanners. Stiff, slow, and with both knees protesting at any significant gradient, it didn't take long for me to start losing concentration, too. I was OK to #6 but then folded my map wrong and ran to #1 rather than #7 - it was on the straight line - and I got into a fluster that saw me stuffing up #7 big time. The lure of the hot shower back at the accommodation - if we got back in time - was sufficient to tempt me into cutting my losses at that point. Shame, but I wasn't in the game today. Cheers to JamesT for putting it on for us, sorry I didn't do the course justice. TRIMP 83.5.
Running warm up/down 7:09 1.08 km (6:37 / km) +27m 5:53 / km
ahr:121 max:133 shoes: VJ Irocs
Stopped when I met Beccy then joined her on a brief hunt for Jamie before jogging back to the Finish.
Saturday Mar 25, 2017 #
10 AM
Orienteering 43:08 4.91 km (8:47 / km) +45m 8:24 / km
ahr:132 max:164 shoes: Salomon Fellraiser 2016
FVO O training weekend in Kincraig! Flippin' gorgeous weather, sun splitting the skies. The morning's activities started off with a comedy relocation exercise in a pair with Roger, then most of a compass course before stepping in to take over on Eilidh-assisting duties, if only to distract Eilidh from the Very Important Task of disagreeing with everything her mum said. TRIMP 61.9.
Orienteering 25:55 2.68 km (9:40 / km) +30m 9:09 / km
ahr:123 max:140 shoes: Salomon Fellraiser 2016
Final training of the morning - line course. Brownian motion. I can't do line courses. TRIMP 28.2.
2 PM
Orienteering 30:45 4.48 km (6:52 / km) +42m 6:33 / km
ahr:140 max:157 shoes: Salomon Fellraiser 2016
Relocation exercises 1 and 2, both courses about 1.2km, linear out along the Spey and around the far NE bit of wood. Feeling OK in the forest but hamstring and back really not liking the jogs along the hardstanding and road. Hot! TRIMP 53.1.
Orienteering 32:24 2.97 km (10:55 / km) +134m 8:54 / km
ahr:136 max:149 shoes: Salomon Fellraiser 2016
Relocation exercise #3 in the physically tough bit. Having felt progressively creaky as the day wore on, I was happy to jog around after everyone else had gone out, collecting in the controls as I went. R hamstring really rather unhappy. Pooped. TRIMP 51.
Thursday Mar 23, 2017 #
6 PM
Intervals (Hills) 53:41 6.66 km (8:04 / km) +218m 6:56 / km
ahr:141 max:172 shoes: Salomon Fellraiser 2016
Reps at the uni, with Jase and BenP. Really felt tired before this, but that's why organised sessions are great - you can't wimp out! Felt better by the time we got to the start and managed a decent set of reps. Held off the youngster on all 4 long reps and 2 of the short reps, but he sneaked past by half a second on the 2nd and 4th short reps. Happy enough with that. Worked hard and got pretty close to the chunder zone on the 3rd long rep! TRIMP 96.
Managed to be a tech numpty and ended up pressing the pause button at the start of each rep rather than the lap button, so the rep distances, times and pace/HR data are all lost! D'oh. Piecing together the gaps in the data, though, the times were (roughly)
1:36 / 0:59
1:39 / 0:59
1:41 / 1:02
1:43 / 1:02
Tired too quickly on the last two - work to be done.
Managed to be a tech numpty and ended up pressing the pause button at the start of each rep rather than the lap button, so the rep distances, times and pace/HR data are all lost! D'oh. Piecing together the gaps in the data, though, the times were (roughly)
1:36 / 0:59
1:39 / 0:59
1:41 / 1:02
1:43 / 1:02
Tired too quickly on the last two - work to be done.
Tuesday Mar 21, 2017 #
4 PM
Elliptigo (Turbo Trainer) 35:31 2.72 km (4.6 kph)
ahr:140 max:161 shoes: Elliptigo
Much as I would have liked to go out running in the snow, it was pretty miserable out there when I had the chance to go, so, I stuck to the original plan and did a pyramid session in the garage. Feeling a bit lustrously lacking. Distance etc meaningless as taken from very erratic readings from the foot pod. TRIMP 61.8.
Monday Mar 20, 2017 #
6 PM
Strength training (Circuits) 20:00 [2]
2 rounds of 30/5 without a break. Moderate effort. Knees still making like Oscar the Grouch.
Strength training (Pilates) 35:00 [1]
Just missed the start. R piriformis screaming at me during the side planks - tennis ball time!
Sunday Mar 19, 2017 #
Event: STAG SoSOL
Note
(rest day)
Two laps of the Orange course at the Falkirk Wheel CATI. The first lap to try to find the Orange traning group, and the second to shadow Jamie. Knees very stiff and disgruntled on the first lap, but felt much better on the second and I was moving along quite well until I caught Jamie up and then had to pick him up when he took a flier on a tree root. Things proceeded at a more gentle pace thereafter.
Saturday Mar 18, 2017 #
11 AM
E-cycling 2:15:37 74.2 km (32.8 kph) +678m
ahr:130 max:148 shoes: Kalkhoff Pro Connect S10
Time to blow the cobwebs off the electric bike and take it out for a spin to check all is tickety-boo. Front discs fell apart in my hands, thankfully I had a spare set! Had a brief spell of dryness past Brig of Turk but otherwise it was varyingly soggy for the entire trip - not a day for heroic descents from Duke's Pass. Back sufffering from about the 1h30 mark; still haven't got to the bottom of the seating position. TRIMP 186.1.
Friday Mar 17, 2017 #
1 PM
Gym (Elliptical) 30:02 4.79 km (6:16 / km)
ahr:146 max:160
L knee a bit grumbly, and I was generally feeling whacked. Soldiered on. TRIMP 62.7.
2 PM
Strength training 20:00 [2]
Stretching, then core and 'bells.
Thursday Mar 16, 2017 #
12 PM
Intervals (Hills) 47:02 7.04 km (6:41 / km) +222m 5:46 / km
ahr:146 max:169 shoes: Salomon Fellraiser 2016
Can't join in the session tonight, but don't want to miss out on the fun, so - Hermitage hill reps for my lunchtime foot foray it is, then. As Jon said, 4 was plenty for the first time - died a bit on the last long(er) rep. Marker for the boys tonight:
1:31 / 58
1:32 / 1:01
1:34 / 59
1:35 / 57
Got a bit soggy but made it back to the car before the proper rain. TRIMP 96.7.
1:31 / 58
1:32 / 1:01
1:34 / 59
1:35 / 57
Got a bit soggy but made it back to the car before the proper rain. TRIMP 96.7.
C • Nice 5
Wednesday Mar 15, 2017 #
12 PM
Cycling (Road) 1:45:34 45.56 km (25.9 kph) +294m
ahr:132 max:150 shoes: Genesis Croix de Fer 30 2016
First time back in the cleats in a while, but no probs. Great being blown along to Auchterarder; flippin' murder into the wind all the way back! TRIMP 153.1.
Monday Mar 13, 2017 #
1 PM
Gym (Vario) 30:00 [2] 2.8 km (10:43 / km)
shoes: Nike Air Icarus+
Can't make Pilates/Circuits tonight, so headed to the gym. Very easy session on the Vario, feeling pretty tired. Forgot HR strap. TRIMP 30
2 PM
Strength training 30:00 [1]
Stretch, core & weights machines.
Sunday Mar 12, 2017 #
Event: Compass Sport Cup Heat
12 PM
Running warm up/down 6:43 0.91 km (7:23 / km) +0m 7:23 / km
ahr:137 max:160 shoes: VJ Irocs
Jog to the start, with a stop to chat to hop-a-long Kirsten. TRIMP 9.9.
Orienteering race 1:13:18 *** 10.47 km (7:00 / km) +77m 6:45 / km
ahr:152 max:163 rhr:49 shoes: VJ Irocs
Fast and furious 8.9km Short Brown course at Tentsmuir. Well, it should have been, but I wasn't anywhere near fast enough (I simply couldn't get my legs moving, as shown by the low HR trace) and I'm not really furious about my seven minutes of mistakes, they were all entirely predictable Brad duff-ups. Fun, but once again I was a million miles away from counting for the club. TRIMP 175.8.
Lost 3.5 mins at #7 when I fell over en route and bashed my foot, picked up my map and started navigating to #8. Also lost 1.5 mins at #9 when I started trying to compensate and didn't aim off, then went the wrong way on the linear slope. A couple more gone on various small hesitations.
R big toe was sore after the bash. On examination later I have split the nail raggedly down to the cuticle. That's going to sting for a month, ouch.
http://www.kfo.routegadget.co.uk/rg2/#11&course=8&...
Lost 3.5 mins at #7 when I fell over en route and bashed my foot, picked up my map and started navigating to #8. Also lost 1.5 mins at #9 when I started trying to compensate and didn't aim off, then went the wrong way on the linear slope. A couple more gone on various small hesitations.
R big toe was sore after the bash. On examination later I have split the nail raggedly down to the cuticle. That's going to sting for a month, ouch.
http://www.kfo.routegadget.co.uk/rg2/#11&course=8&...
Saturday Mar 11, 2017 #
4 PM
Elliptigo (Turbo Trainer) 42:01
ahr:132 max:162 shoes: Elliptigo
Home-alone dad but B home just long enough to let me get a short workout in the garage. Another click up the resistence scale - only two left. Legs tired and stiff, R piriformis and hamstring sore. Same old, I'm old. TRIMP 61.1.
Friday Mar 10, 2017 #
2 PM
Running (Trail run) 29:00 5.28 km (5:30 / km) +241m 4:28 / km
ahr:145 max:159 shoes: Salomon Fellraiser 2016
Wee jaunt around the golf course, mostly to try out my replacement Garmin, which I am still coming to grips with. Apparently I am desperately unfit and slower than a very slow thing. All this I already know. So much for running stats... TRIMP 59.3.
Thursday Mar 9, 2017 #
2 PM
Elliptigo (Turbo Trainer) 42:00
ahr:137 max:161 shoes: Elliptigo
8 x 2(1) intervals, then ramp up to 5 steady at level 8. Legs unsurprisingly a little sluggish after last night's soft and craggy boglands ("and tall majestic hills..."). TRIMP 69.9
Wednesday Mar 8, 2017 #
Event: FVO Night series Dumyat
6 PM
Orienteering race 47:15 *** 6.74 km (7:01 / km) +211m 6:04 / km
ahr:158 max:166 shoes: VJ Irocs
FVO Night O, Dumyat. Long - 6km +210m. Fun race, thank you Sarah! Magic to be out on the hill in the dark. I was pretty solid bar a non-optimal route to #1 and a minute's faffing at #3. Ran nearly the entire race on my own, getting passed by Ross en route to #12 and slowly reeling in Grace. Caught her at the last control just as Ross and Jon also arrived; I lost the four-way slither to the finish control. New shoes needed! TRIMP 131.7.
Tuesday Mar 7, 2017 #
1 PM
Gym (Vario) 30:01
ahr:136 max:149
Another fight with the Vario. Not much of a fight, judging by the HR, though... TRIMP 47.8.
Gym (Cross-over) 10:03
ahr:147 max:158
TRIMP 21
Strength training 15:00 [1]
Stretching, core and lunges
Monday Mar 6, 2017 #
6 PM
Strength training (Pilates) 40:00 [1]
FVO Pilates - by contrast to last week, positively quiet tonight. Welcome return of the Hundreds.
7 PM
Strength training (Circuits) 20:00 [2]
Comedy circuits, just three of us without a functioning watch between us! Two loops (continuous) of very randomly timed 30/5 exercises. A bit stiff and sore tonight - L knee in particular.
Sunday Mar 5, 2017 #
12 PM
Orienteering race 52:11 **** 6.85 km (7:37 / km) +165m 6:48 / km
ahr:151 max:161 spiked:18/23c shoes: VJ Irocs
SOL1, Mugdock, Short Brown (5.6km +245m). Steady and unspectacular, which must count as a decent run by my standards. Slow on the first two and lost a minute on #18, otherwise wasn't pushing and hence wasn't really making mistakes. Would have been happier with just sub-50 but I'd still have been 5th regardless.
Surprisingly, it has been ages since I last ran at Mugdock. It was a bit muddy and boggy, but varied and lots of fun. The difference between my last map (1997 vintage) and the Lidar print from 2016 is phenomenal!
TRIMP 122.8.
http://www.clyde.routegadget.co.uk/rg2/#32&course=...
Surprisingly, it has been ages since I last ran at Mugdock. It was a bit muddy and boggy, but varied and lots of fun. The difference between my last map (1997 vintage) and the Lidar print from 2016 is phenomenal!
TRIMP 122.8.
http://www.clyde.routegadget.co.uk/rg2/#32&course=...
Saturday Mar 4, 2017 #
9 AM
Orienteering 1:09:40 7.25 km (9:37 / km) +270m 8:06 / km
ahr:136 max:155 shoes: Inov-8 O-Roc 250 (2)
South Achray adventure, checking out the Black (and White!) course for the Double Dukes middle with Jase and Rog. The rain stopped as we arrived - happy days! Such a good O area, albeit a tad soggy. :-) Great way to start the weekend. TRIMP 109.3.
Garmin completely died just as we got back to the camp and seems to be as dead as a doornail. RIP faithful old 305.
Garmin completely died just as we got back to the camp and seems to be as dead as a doornail. RIP faithful old 305.
3 PM
Strength training 50:00 [1]
Weights and home circuits
Thursday Mar 2, 2017 #
2 PM
Elliptigo (Turbo Trainer) 34:01
ahr:142 max:163 shoes: Elliptigo
Short time window; intervals on the Elliptigo it is, then. Was to be 2 sets of 3x3(1) but the legs simply weren't up to it, so I modified it to 3x3(1), 3x2(1) and 3x1(1), with the intent to increase cadence as the reps shortened. Yeah, well! Worked pretty hard, anyway. Definite rest day tomorrow - Pizza Friday at work! TRIMP 63.1.
Wednesday Mar 1, 2017 #
1 PM
Running (Hills) 1:07:48 11.02 km (6:09 / km) +413m 5:11 / km
ahr:154 max:169 shoes: Salomon Fellraiser
Missing a sunny day is a shame, missing two in a row is a crime. So it was that I couldn't help but go run up Dumyat. Parked at the Abbey Craig car park, ran clockwise around the uni before heading up. Very slimy and slippery - the old Fellraisers were a poor choice. Set a steady grind to the top, then slithered along the ridge to the top car park; down through the terrain to Hermitage woods, then along the top before heading down to Pathfoot and across the playing fields. Massive fun. Hamstring no more than a background ache - bonus. TRIMP 168.0.