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

Training Log Archive: bradc

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Cycling16 9:37:33 207.49(21.6/h) 333.93(34.7/h) 3316
  Strength training14 7:23:00
  Gym6 3:25:03 16.31 26.25
  Orienteering5 3:03:35 12.93(14:12) 20.81(8:49) 486
  Hill walking1 2:07:47 6.05(21:07) 9.74(13:07) 801
  Elliptigo1 1:35:14 23.78(15.0/h) 38.27(24.1/h) 312
  Running4 50:07 5.58(8:59) 8.98(5:35) 160
  Total40 28:02:19 272.15 437.98 5076
  [1-5]40 26:25:03
averages - weight:63.4kg

«»
2:47
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Dec 31, 2017 #

3 PM

Cycling (Turbo Trainer) 36:07 intensity: (1:05 @0) + (54 @1) + (3:17 @2) + (12:46 @3) + (16:39 @4) + (1:26 @5) 22.03 km (36.6 kph) +215m
ahr:148 max:169 weight:63.4kg (injured)

Zwift - rumble in the jungle (I blame the sprouts). Pre-Hogmanay calorie burn. Legs tired after yesterday's effort, FGS, but I still tried pretty hard on the jungle loop - spent by the end. Come on 2018, the only way is up. HNY!!
TRIMP 79.7.
C • HNY 2

Saturday Dec 30, 2017 #

8 AM

Cycling (Turbo Trainer) 1:04:47 intensity: (3:06 @0) + (1:34 @1) + (8:36 @2) + (25:36 @3) + (25:55 @4) 35.07 km (32.5 kph) +625m
ahr:144 max:158 (injured) shoes: Genesis Croix de Fer 30 2016

Back home, early morning spin in the garage. Burnin' off some of 2 days' worth of Mum's mega meals. Small dent made, a few more sessions required! Steady effort. Back a bit niggly again after 12 hours in the car in 3 days, and too much sitting at my folks'. TRIMP 128.
4 PM

Strength training 48:00 [1]

3C-2DB15. All good.

Friday Dec 29, 2017 #

Note
(injured) (rest day)

And another short walk in the morning before an afternoon in the car. Pretty manky journey, but no hold ups and no real snow until we neared Dunblane.

Thursday Dec 28, 2017 #

Note
(rest day)

Visiting the 'rents in Telford. Back not up to running; v long car journey yesterday set things back a bit. Managed a wee 6km stroll at Weston Park with the family.

Wednesday Dec 27, 2017 #

7 AM

Cycling (Turbo Trainer) 30:15 intensity: (1:12 @0) + (2:18 @1) + (5:44 @2) + (10:36 @3) + (10:25 @4) 17.01 km (33.7 kph) +203m
ahr:142 max:159 (injured) shoes: Genesis Croix de Fer 30 2016

Short morning zwift before 5 hours in the car. TRIMP 56.6

Strength training 25:00 [1]
(injured)

C-DB-C. Getting there. Expect the car journey will set me back a bit, alas.
1 PM

Note

Broke the very tedious journey southwards with a lovely, if freezing cold, walk at Holme Park Fell, the site of many a fine run in my past. And will be again. Gorgeous limestone karst pavement. Then back to the jams.

Tuesday Dec 26, 2017 #

7 AM

Cycling (Turbo Trainer) 49:45 intensity: (1:44 @0) + (4:10 @1) + (5:49 @2) + (21:23 @3) + (16:39 @4) 23.88 km (28.8 kph) +633m
ahr:143 max:161 (injured) shoes: Genesis Croix de Fer 30 2016

Back on the two-wheeled wagon. Straight for the hills! Hard work to get going early doors, but the grind up the mountain woke me up. Can't blame a hangover for any sluggishness - the only bottle that went in the recycling box yesterday was Appletise!
My back is miles better now - about 85% recovered, just a migratory problem spot that is reducing in intensity. Just need to keep mobilising and stretching and I'll be A-OK. TRIMP 96.0.

Monday Dec 25, 2017 #

10 AM

Note

First time in seven years that we've been at home and able to join the FVO Christmas Day Dumyat outing. Being sensible, I opted to walk up with Eilidh. Beccy was going to run up with Jamie but ended up having to drive an MTB-er with a broken arm to FVRH in Larbert, instead! Poor bloke.
Cool and misty/cloudy up top but very sociable :-).

Sunday Dec 24, 2017 #

3 PM

Cycling (Turbo Trainer) 33:40 intensity: (51 @0) + (57 @1) + (6:43 @2) + (8:33 @3) + (13:51 @4) + (2:45 @5) 20.3 km (36.2 kph) +239m
ahr:146 max:166 (injured) shoes: Genesis Croix de Fer 30 2016

Zwift - Road to ruins. My back felt better after the harder session yesterday, so, more of the same, please! First time trying the jungle route. Got into a couple of decent small groups who made me work extra hard up the hills. New FTP as a result. Home-made mince pie duly earned. TRIMP 69.

Strength training 20:00 [1]
(injured)

2C, gently. Back definitely much improved. Still one particularly back spot in the lower left side, and the left buttock is still pretty sore/knotty, but I'm over the hump.

Saturday Dec 23, 2017 #

10 AM

Note
(injured)

Grand wee stroll up Ben A'an on a blustery morning with Jamie and the Inmans. Nice views from the top! The boys yammered on about games the entire way, and Hannah was a total soldier.
My back was "OK" on the ascent, just a constant niggle, but I was pretty crip after the descent. Should have worn the back support.
2 PM

Cycling (Turbo Trainer) 26:03 intensity: (40 @0) + (1:47 @1) + (5:06 @2) + (3:50 @3) + (8:36 @4) + (6:04 @5) 15.3 km (35.2 kph) +204m
ahr:149 max:167 (injured) shoes: Genesis Croix de Fer 30 2016

Back screwed. Let's screw it some more. Take that, stupid LBP. Felt much better afterwards! TRIMP 58.

Friday Dec 22, 2017 #

2 PM

Cycling (Turbo Trainer) 32:31 intensity: (33 @0) + (2:52 @1) + (15:55 @2) + (11:41 @3) + (1:30 @4) 20.01 km (36.9 kph) +72m
ahr:136 max:153 (injured)

More gentle back mobilisation. Is it working? I'm pretty sure that it is, but sitting in the car for 90 minutes to and from work certainly didn't help today. Thank heavens for my standing desk! TRIMP 52

Thursday Dec 21, 2017 #

1 PM

Cycling (Turbo Trainer) 30:28 intensity: (4:56 @0) + (18:39 @1) + (6:43 @2) + (10 @3) 18.05 km (35.5 kph) +38m
ahr:121 max:138 (injured) shoes: Genesis Croix de Fer 30 2016

An attempt at some gentle back mobilisation. Totally crippled. Well, as the saying goes, "You've really done it THIS time". Things are bad. I spent the first 10 minutes bolt upright because I couldn't reach forward to the 'bars without pain - considering I can't touch my knees at this point, that's not surprising. Eventually I managed to move about a bit, but very gingerly. Sigh! TRIMP 31.9.

Wednesday Dec 20, 2017 #

Event: FVO night event Colzium
 

Note
(injured) (rest day)

LBP still bad.
This evening, after a long hot bath, I was finally able to bring the tennis ball into play. It's been too sore until now. Progress - I can sit without pain (for a bit)

Tuesday Dec 19, 2017 #

Note
(injured) (rest day)

Still pretty wrecked. Today's exercise consisted solely of walking to and from the garage to coordinate resurrection of my knackered cat battery, and bopping very gingerly around the kitchen to cheesy 90s synth-pop whilst nailing the Xmas wrapping.
C • cat battery? 2

Monday Dec 18, 2017 #

7 AM

Strength training 35:00 [1]
weight:64kg (injured)

2CDB15. Trying to only do stuff that didn't aggravate my LBP. Not 100% successful.

Sunday Dec 17, 2017 #

Event: FVO Barrwood Come and Train (with colour coded courses)
 
8 AM

Strength training 30:00 [1]

3DB15 + core.
10 AM

Orienteering 46:32 [2] 4.36 km (10:40 / km) +102m 9:33 / km
shoes: Hoka Mafate 4

Matthew's Orienteering Adventure!
Fun, occasionally slapstick - still icy - jog with Matthew and Jamie around the estate on a fun urban orienteering course expertly planned by young Master Inman.
Tweaked my lower back bending to tie M's shoelace near the end - rapidly tightened up and was in a fair bit of discomfort after finishing. It's the little things...! B*gger. TRIMP 50.
4 PM

Cycling (Turbo Trainer) 50:16 intensity: (44 @0) + (1:30 @1) + (18:08 @2) + (29:12 @3) + (42 @4) 30.37 km (36.3 kph) +174m
ahr:138 max:151 (injured) shoes: Genesis Croix de Fer 30 2016

Wee spin to try to loosen off my lower back. As if this would help. All that helps is a lot of pills and lying on my back with my feet in the air! Looks like a fun night on the lounge floor. TRIMP 84.6.

Saturday Dec 16, 2017 #

8 AM

Strength training 30:00 [1]

3C+physio
12 PM

Orienteering 47:23 intensity: (5:07 @0) + (7:53 @1) + (19:08 @2) + (15:09 @3) + (6 @4) 5.21 km (9:06 / km) +160m 7:53 / km
ahr:133 max:150 shoes: VJ Integrator 2017 dobs

Wee trot out at Barrwood, checking out conditions. The forest was lovely, even the marshes were frozen, but the frozen bracken was rock hard. And the paths were thick in glass ice. After Jase came out we decided that it was just too dangerous. Argh. What a shame!
Well. I got some time on my feet and in the forest. And we can run the event again! TRIMP 70.5.

Friday Dec 15, 2017 #

5 PM

Gym (Cross-trainer) 44:57 intensity: (1:08 @0) + (4:50 @1) + (15:47 @2) + (16:00 @3) + (6:12 @4) + (1:00 @5) 8.03 km (5:36 / km)
ahr:138 max:165

Uni gym on the way home from the office. Curry and cocktail compensation. TRIMP 75.9

Thursday Dec 14, 2017 #

7 AM

Strength training 50:00 [1]

Standard
12 PM

Running (Trail run) 35:12 intensity: (34 @0) + (52 @1) + (6:14 @2) + (13:32 @3) + (13:02 @4) + (58 @5) 6.17 km (5:42 / km) +160m 5:03 / km
ahr:150 max:167 shoes: Salomon Speedtrak 2017

OK, so that "10 minute run". I set out with the best of intentions, 8 mins down to the DEL office, but, it was snowing again when I finished, so... yeah, stupid. But the dodgy knee seems OK afterwards and it was SUCH fun...

I headed straight into the wood from the back of Duckburn, following Dixie prints all the way through Kippenross estate to Kippenrait glen. Had a bit of fight with the big new fence there, then trotted up the climb to find yet another big, new, multi-use track all the way to Pisgah. Tilhill really has it in for trail runners around Dunblane. Up the road and then a jog back down the woods. Lovely. TRIMP 108.2.

Wednesday Dec 13, 2017 #

1 PM

Cycling (Turbo Trainer) 35:00 intensity: (45 @0) + (1:10 @1) + (2:13 @2) + (4:25 @3) + (24:41 @4) + (1:46 @5) 21.5 km (36.9 kph) +148m
ahr:151 max:167 shoes: Genesis Croix de Fer 30 2016

Zwift - steady/hard. DOMsy legs.
Too icy for the roads. Knee - maybe a bit swollen after yesterday, certainly feels a little "full", but then it does most of the time. Will try another 10 min run tomorrow.
Reverse climb PB by 8s. TRIMP 83, a218W

Tuesday Dec 12, 2017 #

7 AM

Strength training 25:00 [1]
weight:62.8kg

3DB15+core
7 PM

Gym (Cross-trainer) 40:03 intensity: (1:03 @0) + (8:40 @1) + (17:48 @2) + (12:32 @3) 7.09 km (5:39 / km)
ahr:131 max:146

Uni gym. Easy/Steady. TRIMP 57.3.

Running (Treadmill) 9:58 intensity: (18 @0) + (9 @1) + (52 @2) + (6:45 @3) + (1:54 @4) 1.98 km (5:02 / km)
ahr:144 max:152 shoes: Mizuno Wave Rider 17

Have to start again somewhere - although I don't like treadmills because they're such a hard surface. No slipping on ice, though, and it's easy to stop the minute you feel pain. No pain tonight but let's see if there's any post-run swelling. Nice and easy (treadmill said 2km at 4:57/km) - chatting to Brian most of the time. TRIMP 20.0

Monday Dec 11, 2017 #

1 PM

Gym (Elliptical) 30:03 intensity: (35 @0) + (33 @1) + (2:11 @2) + (9:00 @3) + (13:13 @4) + (4:31 @5) 4.51 km (6:40 / km)
ahr:150 max:166

Standard cross-training profile. TRIMP 69.9

Cycling (Exercise bike) 15:01 intensity: (22 @0) + (28 @1) + (3:40 @2) + (10:03 @3) + (28 @4) 6.5 km (26.0 kph)
ahr:140 max:152

Easy intervals 1 min / 1 min off plus WU and WD. TRIMP 26.7.
6 PM

Strength training (Pilates) 35:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

30/5 doubles

Sunday Dec 10, 2017 #

Note
(rest day)

Rest day probably required - thighs a bit sore. Family stuff (incl. frosty walk to Ashfield)

Saturday Dec 9, 2017 #

7 AM

Hill walking 2:07:47 intensity: (46:15 @0) + (28:21 @1) + (32:18 @2) + (20:53 @3) 9.74 km (13:07 / km) +801m 9:18 / km
ahr:122 max:148 shoes: VJ Integrator 2017 dobs

Sunrise on Ben Ledi, Wee adventure. Legs pretty hill unfit, but most of the gasps were because of the views. Awesome. Great excuse for eating cake before 9am. TRIMP 128.5.
12 PM

Cycling (Turbo Trainer) 40:01 intensity: (19 @0) + (29 @1) + (2:25 @2) + (25:29 @3) + (11:19 @4) 24.34 km (36.5 kph) +244m
ahr:146 max:156 shoes: Genesis Croix de Fer 30 2016

Second lunch justification ride. The problem with starting the day early is that you've already eaten two breakfasts and your lunch before midday. More calorie burn required, and I still had my Saturday morning exercise slot, so... TRIMP 83.1 a214W.

Friday Dec 8, 2017 #

6 PM

Cycling (Turbo Trainer) 30:02 intensity: (57 @0) + (2:08 @1) + (21:23 @2) + (5:34 @3) 17.05 km (34.1 kph) +114m
ahr:132 max:144 shoes: Genesis Croix de Fer 30 2016

Wee spin to loosen the back after a long day sitting down. Thighs almost a bit DOMS-y after yesterday's effort; this did the trick. TRIMP 43.6 a187W.

Strength training 40:00 [1]

3C2DB(15)

Thursday Dec 7, 2017 #

5 PM

Cycling (Turbo Trainer) 38:37 intensity: (1:15 @0) + (2:59 @1) + (5:43 @2) + (20:49 @3) + (7:51 @4) 23.39 km (36.3 kph) +204m
ahr:142 max:161 shoes: Genesis Croix de Fer 30 2016

Volcano climb. Burning some calories before the geriatric bikers' annual Edinburgh knees up, although I probably didn't even burn off all of the stollen and brioche I've scarfed today already, oops.
My back has been pretty sore the last couple of days - hope it's not related to the cycling. TRIMP 71.2 a215W.

Wednesday Dec 6, 2017 #

7 AM

Strength training 30:00 [1]

3C+physio
12 PM

Cycling (Turbo Trainer) 35:00 intensity: (37 @0) + (1:23 @1) + (1:18 @2) + (9:06 @3) + (19:41 @4) + (2:55 @5) 21.56 km (37.0 kph) +135m
ahr:150 max:167 shoes: Genesis Croix de Fer 30 2016

Zwift - Hard - PB hunting. Last minute change of plan means no O this evening, so, a hard lunchtime turbo session had to do instead. Smashed some PBs - the highlight being taking my Hilly Route down from 15:22 to 14:39. TRIMP 81.6, a223W

Tuesday Dec 5, 2017 #

7 AM

Strength training 20:00 [1]

3DB
7 PM

Gym (Cross-trainer) 35:00 intensity: (25 @0) + (1:56 @1) + (8:02 @2) + (14:01 @3) + (9:37 @4) + (59 @5) 6.62 km (5:17 / km)
ahr:143 max:165

Quick high cadence blast at the uni gym before collecting Jamie from Stirling High. TRIMP 67.1

Monday Dec 4, 2017 #

7 AM

Cycling (Turbo Trainer) 30:00 intensity: (1:00 @0) + (4:07 @1) + (21:34 @2) + (3:19 @3) 17.57 km (35.1 kph) +68m
ahr:132 max:142 shoes: Genesis Croix de Fer 30 2016

Breakfast spin - calves as tight as drums, clearly they aren't used to this running thing! Good to get this wee loosener in before work. TRIMP 43.2, a190W
6 PM

Gym (Pilates) 35:00 [1]

7 PM

Gym (Circuits) 20:00 [2]

Sunday Dec 3, 2017 #

10 AM

Orienteering 12:39 intensity: (5:45 @0) + (6:54 @1) 1.22 km (10:22 / km) +20m 9:34 / km
ahr:114 max:125 shoes: VJ Integrator 2017 dobs

Jog around GPC#1 Social course at Cathkin Braes with Eilidh, before my run. Not much map-reading going on from little Miss Grumbly

Orienteering race 18:46 intensity: (6 @0) + (17 @1) + (1:46 @2) + (7:55 @3) + (8:42 @4) 2.65 km (7:05 / km) +73m 6:13 / km
ahr:148 max:161 shoes: VJ Integrator 2017 dobs

GPC#1 Cathkin Braes Vet Mens. Flustered
Strapped both knees, popped some pills, set off steadily but still fluffed the long leg to #1 because I was all in a tizz with child hand-over etc. Steady enough round the course after that, but felt v unfit. Fluffed #6, lost maybe 1 minute between that and #1. TRIMP 39.1.

Running warm up/down 3:06 intensity: (3 @0) + (2:55 @2) + (8 @3) 0.53 km (5:51 / km)
ahr:132 max:143 shoes: VJ Integrator 2017 dobs

Warm down back to the car, trying to float above the hard-standing track...
12 PM

Orienteering race 17:51 intensity: (18 @0) + (8 @1) + (18 @2) + (2:58 @3) + (12:18 @4) + (1:51 @5) 2.93 km (6:06 / km) +71m 5:26 / km
ahr:153 max:171 shoes: VJ Integrator 2017 dobs

GPC#2, Linn Park, Vet Mens - fluffed it. Last race of the day for me (was never going to risk the knees by trying all 3 races), but I was too worried about getting back in time to go around with Eildh to concentrate on my O. Fluffed #1 (ran past the junction! Idiot) and was generally faffy. Well down. Oh well - no damage, time to stop the racing and get jogging. TRIMP 42.7.

Running warm up/down 1:51 intensity: (1 @0) + (4 @2) + (1:44 @3) + (2 @4) 0.3 km (6:10 / km)
ahr:145 max:150 shoes: VJ Integrator 2017 dobs

Back to pick up Eilidh in time to do it all again...

Orienteering 13:42 intensity: (6:30 @0) + (6:53 @1) + (19 @2) 1.37 km (10:00 / km) +31m 8:59 / km
ahr:115 max:126

Jog around GPC#2 Social course at Linn Park with Eilidh. Still not much map reading from Little Miss "I Can't Do It!"
2 PM

Orienteering 26:42 intensity: (7:39 @0) + (13:06 @1) + (5:57 @2) 3.07 km (8:42 / km) +29m 8:19 / km
ahr:119 max:137 shoes: VJ Integrator 2017 dobs

GPC#3 Shadowed Jamie around the Junior course at Drumpellier CP. He's pretty good with the map, now, is Jamie - he just needs to look at it more often and thumb it properly, so that he can glance at it whilst running. And, oh, yes, he could do with doing a bit more running, not ambling/jogging!

Knees both fine afterwards, hooray! TRIMP 26.3.

Saturday Dec 2, 2017 #

8 AM

Strength training 35:00 [1]

3C + physio. R knee still not liking extra weight on the lunges.
11 AM

Elliptigo 1:35:14 intensity: (1:23 @0) + (1:46 @1) + (4:43 @2) + (1:08:46 @3) + (18:36 @4) 38.27 km (24.1 kph) +312m
ahr:144 max:158 shoes: Elliptigo

5C and clear, time to risk the roads! Pretty unfit for this, and opted out of the full Thornhill circuit, turning back at Torrie, but both knees (in braces) were AOK in the end; it was just my legs that were toiling on the way back from Doune. Slightly icy in places on the Deanston road, but not bad. TRIMP 192.4.
Got razzed by some neds on the way back into Dunblane, some people...

« Earlier | Later »