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Training Log Archive: bradc

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	Strength training	18	10:30:00
	Cycling	11	7:00:24	161.2	(23.0/h)	259.42	(37.0/h)	1812
	Orienteering	9	5:28:50	28.22	(11:39)	45.41	(7:14)	1345	30c
	Running	12	3:58:03	20.78	(11:27)	33.44	(7:07)	941
	Gym	3	2:20:06	19.52	(7:11)	31.42	(4:28)
	Intervals	1	19:08	1.44	(13:16)	2.32	(8:14)
	Total	45	29:36:31	231.16		372.02		4098	30c
	[1-5]	45	28:54:55
averages - weight:64.4kg

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Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4

12 PM

Running warm up/down 7:30 0.79 km (9:32 / km) +30m 7:59 / km
ahr:110 max:129 shoes: VJ Integrator 2017 dobs

Jog to the start, trying to warm up

Orienteering race 50:41 **** 6.33 km (8:00 / km) +202m 6:54 / km
ahr:148 max:163 shoes: VJ Integrator 2017 dobs

JK Middle, Brereton Spurs. M45L: 5.2km +230m. Flustered at the start again, had a huge mistake on the way to number 1, 4mins+ lost; game over. Totally fed up with myself, took ages to settle down after that. Was scrappy, then steady, then blew a minute on the penultimate control. Rubbish. http://www.jk.routegadget.co.uk/rg2/#72&route=5050...

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint

3 PM

Orienteering (Sprint) 16:22 ** 3.53 km (4:39 / km) +2m 4:38 / km
ahr:158 max:169 shoes: Hoka Mafate 4

O: JK Sprint, MOD Stafford. Very average. 3.2km. So if we'd turned up on time and I'd not been so flustered at the start and poorly warmed up - and if I'd had a SIAC - this would have been a half decent performance. But then, to be honest, it was trivial orienteering, so I'd still have been a minute down just on running speed. Oh well. I never expected to be competitive at this.

Running warm up/down 6:30 1.11 km (5:53 / km) +2m 5:50 / km
ahr:130 max:140 shoes: Hoka Mafate 4

Thursday Mar 29, 2018 #

12 PM

Cycling (Turbo Trainer) 30:04 20.04 km (40.0 kph) +31m
ahr:140 max:152 shoes: Genesis Croix de Fer 30 2016

Volcano flat. Short and hard, but basically just keeping moving. Knee still not right. TRIMP 54.3, avg 244W.

3 PM

Running (Trail run) 31:00 [2] 3.01 km (10:18 / km) +67m 9:16 / km
shoes: Hoka Mafate 4

Newton PS Athletics club. Holme Hill loops, laps and hill reps. Fun!

9 PM

Strength training 40:00 [1]

Wednesday Mar 28, 2018 #

12 PM

Cycling (Turbo Trainer) 35:05 22.99 km (39.3 kph) +35m
ahr:130 max:150 shoes: Genesis Croix de Fer 30 2016

Lunchtime spin. Left knee still swollen. Wee gap in the middle to rescue the bread. TRIMP 51, avg 233W.

Tuesday Mar 27, 2018 #

7 PM

Cycling (Turbo Trainer) 1:00:02 36.12 km (36.1 kph) +322m
ahr:141 max:159 shoes: Genesis Croix de Fer 30 2016

Long day. I spent a good chunk of it standing but still felt the need to get some movement into the back (still popping pills). Levered myself onto the turbo after dinner and set off for some fast flats and steady hills on the Greatest London Loop. I felt livelier than I'd expected, and matched my Leith Hill PB (6:47) and set a new PB by 30s on the loop, but I could feel the left knee swelling up before I finished. FGS. Just once, just once it would be nice for nothing to hurt or go wrong. TRIMP 111.3, avg 235W

Monday Mar 26, 2018 #

6 PM

Strength training (Pilates) 35:00 [1]

Struggling tonight with LBP and sciatica. The recent uptick in running has tipped my back over into injury mode. TBH I've been pushing it a bit too close to that threshold for a while, in an attempt to get vaguely fit for the JK; so for now I'm back on the heavy-duty painkillers. It's only for a few days. Post JK I'll dial things right back.

7 PM

Strength training (Circuits) 20:00 [2]

No fireworks for me, tonight - easy.

Sunday Mar 25, 2018 #

12 PM

Running 3:52 0.65 km (5:57 / km) +14m 5:23 / km
ahr:117 max:132 shoes: VJ Integrator 2017 dobs

Jog to the start of the O.

Orienteering race 1:15:45 **** 8.91 km (8:30 / km) +342m 7:08 / km
ahr:142 max:159

SOL1, Auchingarrich: Short Brown (6.9km). Steady plod spoiled by one 3 minute mistake (#7) and one 7 minute howler (#12). I'm particularly cross about the last one, I just completely ignored all of the warning signs until it was far too late. In post-race examination I was actually pretty scrappy elsewhere, too. 62-65 minutes would have been respectable; 75 is total rubbish. Unimpressed with myself. TRIMP 141.9.

Saturday Mar 24, 2018 #

10 AM

Orienteering race 35:22 **** 4.16 km (8:30 / km) +226m 6:41 / km
ahr:162 max:174 shoes: Salomon Speedtrak 2017

Middle at Abbey Craig: VM40 (Brown) course: 3.5km. I'm just not a good enough orienteer to run middle courses well; I'm too slow through the controls and too hesitant on approach. Reckon I leaked a good 2-3 minutes just because of that, but also got tired/sloppy towards the end and binned 2-3 minutes on silly mistakes. All that said, this was ace - a great wee course on a smashing spring day, and Abbey Craig was in tip-top condition. I could have done with grippier shoes, but the terrain was fab. A cracking wee event. TRIMP 107.2.
Note - had forgotten my HR strap so the HR readings (all day) are from my wrist, and are therefore outrageously inaccurate.

Running warm up/down 3:46 0.56 km (6:44 / km) +4m 6:29 / km
ahr:124 max:138 shoes: Salomon Speedtrak 2017

Jog part of the way back from the O until I caught up with the troops.

3 PM

Running warm up/down 4:17 0.68 km (6:18 / km) +6m 6:02 / km
ahr:127 max:139 shoes: Hoka Mafate 4

Jog to the start of the sprint-O, being very cautious with my knee. TRIMP 5.1.

Orienteering race 16:08 *** 3.05 km (5:17 / km) +24m 5:05 / km
ahr:154 max:180 shoes: Hoka Mafate 4

Sprint-O at Rosyth. VM40 course: 2.5km. Well, this was heaps of fun. A tiny area meant that controls came up like machine gun bullets; apart from the one longish leg, they popped up thick and fast. Well, fast is relative, of course; I was really just steadily chuntering along, trying not to raise my knees and thus not further irritate my knee. As a result of the slower pace I didn't really make any mistakes, although I did wish that I had got myself a SIAC card; it would have made a big difference today, at least a minute, maybe more. So imagine my delight on downloading to realise that I had actually hired a SIAC card when I'd entered, but had completely forgotten about it. A**e!
Actual time 14:50; forgot to stop my watch at the finish. TRIMP 40.6.

Running warm up/down 4:44 0.89 km (5:19 / km)
ahr:151 max:163 shoes: Hoka Mafate 4

Jog back to the community centre. TRIMP 9.5.

Friday Mar 23, 2018 #

Event: Scottish Spring Weekend - Dark Thistle / Sprint distance / Dark Spring

7 AM

Strength training 35:00 [1]

DB pairs + core

Thursday Mar 22, 2018 #

2 PM

Cycling (Turbo Trainer) 30:01 18.82 km (37.6 kph) +40m
ahr:130 max:157 shoes: Genesis Croix de Fer 30 2016

Easy spin to move the legs and clear the head. Really just looking to get some headspace after a difficult morning dealing with an unexpected resignation (sigh). TRIMP 41.3, avg 211W

Running warm up/down 22:57 1.95 km (11:46 / km) +66m 10:04 / km
ahr:115 max:140 shoes: Hoka Mafate 4

Newton Primary AC Sweeper. "I can't be bothered to run". "My ankle hurts". My knee hurts". My b!@@dy ears hurt...

C • Like! 1

Running warm up/down 4:24 0.53 km (8:18 / km) +3m 8:03 / km
ahr:101 max:120

More sweeping. Let Jase do the "hot lap" but he just ended up sweeping, like me! Dragged the stragglers back to school. Late. "My xxx hurts" etc. etc.

Wednesday Mar 21, 2018 #

7 AM

Strength training 40:00 [1]

3C + phys

6 PM

Orienteering race 41:06 *** 5.45 km (7:32 / km) +172m 6:31 / km
ahr:155 max:166 shoes: VJ Integrator 2017 dobs

Very enjoyable final night-O of the series, despite the rainy start. No warm up and a very stiff back meant a slow start to #1, but it was long leg, so I was moving OK by the time I got there. Quickly found myself in a pack with Steve Nic and Fanni, which largely kept regrouping until Fanni made a break for it after #12 and promptly went AWOL. I stuck with Steve - I will freely admit the tow in the hard stuff! - and we finished together. Great fun; sorry to now have to hang up the head torch until next season. TRIMP 106.4.

Tuesday Mar 20, 2018 #

12 PM

Running (Hill run) 57:43 9.21 km (6:16 / km) +390m 5:10 / km
ahr:146 max:167 shoes: Salomon Speedtrak 2017

Wasn't going to miss out on another gorgeous day, and it's about time I tried running again. Parked at Beaconhurst and set a deliberately steady pace up the hill. Happy with my strength; I didn't once feel like slowing to a walk, so, good! Lovely views. Came back down the ridge to the car park and dropped down into Hermitage. So, all great, until the onset of left knee pain coming back down through Hermitage Woods. Blast. I was hoping that fitness, rather than injury, would be key factor in the JK Short-v-Long debate, but it's looking like the knee may have the last say, again.

Monday Mar 19, 2018 #

7 AM

Strength training 35:00 [1]

DB pairs + core

Should have done something this evening once kids were abed. Total lack of motivation. Ate cake instead.

Sunday Mar 18, 2018 #

2 PM

Cycling (Turbo Trainer) 30:00 18.78 km (37.6 kph) +37m
ahr:128 max:138 shoes: Genesis Croix de Fer 30 2016

Recovery spin. Easy; my quads were much better after some foam rolling yesterday, but I wanted to give them a break. I'd hoped to get 45 minutes in before child taxi duties, but the Zwift servers were playing silly b*ggers, and I ran out of time. TRIMP 39.0, avg 206W.

Saturday Mar 17, 2018 #

7 AM

Strength training 50:00 [1]

3WU 3DB + knee physio.

2 PM

Cycling (Turbo Trainer) 1:00:02 34.23 km (34.2 kph) +624m
ahr:147 max:163 shoes: Genesis Croix de Fer 30 2016

Zwift. Mountain. Worked hard. Now can't walk!

Mountain (Pretzel). Just off my climb PBs; pushed all the way, despite legs feeling very jaded, as they have all week. Quads completely fragged afterwards, almost too painful to touch, never mind foam roller! Sliding down the stairs on my bum for the rest of the day.TRIMP 127.3, 239W avg.

Thursday Mar 15, 2018 #

1 PM

Cycling (Turbo Trainer) 30:27 20.0 km (39.4 kph) +75m
ahr:138 max:151 shoes: Genesis Croix de Fer 30 2016

London lunch (Greatest London flat loop). Still feeling very tired, so I nearly didn't bother, but I felt better for making the effort. TRIMP 51.5 , avg 241W

Intervals (Hill reps) 19:08 [2] 2.32 km (8:14 / km)

Good session with Newton PS AC today - 30/60/90/60/30 hill reps up Newton Loan. Gave the kids someone to chase and got them working hard! In the rain :-)

7 PM

Gym (AMT) 40:00 8.58 km (4:40 / km)
ahr:129 max:137

At the uni gym, whilst Jamie was at Central. Just couldn't be a**ed, tbh.

Wednesday Mar 14, 2018 #

7 AM

Strength training 40:00 [1]

DB pairs + core. I need a holiday.

Tuesday Mar 13, 2018 #

5 PM

Gym (AMT) 40:01 9.16 km (4:22 / km)
ahr:136 max:146

Back on the AMT, hill climb profile x2. L knee, bah. Generally tired, haven't been sleeping at all well.

Gym (Rowing) 10:04 2.37 km (4:15 / km)
ahr:127 max:140

Steady set.

Monday Mar 12, 2018 #

7 AM

Strength training 35:00 [1]
weight:64.4kg

Telltale R hamstring nipping, aka back a bit unhappy. L knee also not tracking right, slightly swollen. All things considered, this is probably about the best I could have hoped for after two days of 'racing'.

6 PM

Strength training (Pilates) 30:00 [1]

Creaky knee. And LHS groin / upper h/s pull is gradually getting worse.

7 PM

Strength training (Circuits) 20:00 [2]

Fair puggled. Embarrassingly lacklustre effort level.

Sunday Mar 11, 2018 #

Event: CompassPoint Scottish Orienteering League 2 incorporating CompassSport Cup

11 AM

Running warm up/down 6:57 0.51 km (13:38 / km) +18m 11:37 / km
ahr:114 max:126 shoes: VJ Integrator 2017 dobs

Jog to the start. Feeling creaky, legs pretty lifeless!

Orienteering race 1:03:13 *** 8.19 km (7:43 / km) +242m 6:44 / km
ahr:146 max:159 30c shoes: VJ Integrator 2017 dobs

CSC Qualifier at Beecraigs: Short Brown (7.1km +285m).
Only a minute or two of mistakes/hesitations, partly because I couldn't get my legs to move fast enough for me to get anywhere near oxygen debt. Tired. Reasonable result, but 40s faster would have seen me at the top of a trio of FVO runners, rather than at the bottom.
Still. No injuries, all the broken bits held together, and FVO had a very successful day. Off to Cannock Chase for the final, another excuse to visit Mum! TRIMP 131.7.

Saturday Mar 10, 2018 #

Event: Scottish Sprint Championships

7 AM

Cycling (Turbo Trainer) 30:42 19.99 km (39.1 kph) +76m
ahr:145 max:155 shoes: Genesis Croix de Fer 30 2016

Zwift breakfast leg loosener
Sprint Orienteering later, but I have no particular aspirations for that! Decided that a wee spin would help loosen my legs and mobilise my back. It certainly seemed to. TRIMP 61.7, avg 235W.

11 AM

Orienteering race 14:26 2.75 km (5:15 / km) +48m 4:50 / km
ahr:159 max:179 shoes: Salomon Speedtrak 2017

Scottish Sprints Prologue, VM (Brown) - 2.5km.
No great expectations for this as I have done zero speed work for months, and had little warm up, but I puntered along solidly enough until I saw the finish in my sights and promptly dropped 10s at one control and 20s at the next. D'oh! A bit cold and soggy but I didn't notice when running. TRIMP 40.7.
Shame that unexpected roadworks spoiled a decent route choice leg; I went the unhindered way around the building by chance (it was a 50/50) but others didn't, and the leg had to be voided.

1 PM

Running (Trail run) 7:30 1.46 km (5:08 / km) +10m 4:58 / km
ahr:145 max:155 shoes: Salomon Speedtrak 2017

Warm up jog to the start of the Final. Needed it: it was cold! TRIMP 14.

Orienteering race 15:47 3.05 km (5:10 / km) +87m 4:32 / km
ahr:165 max:177 shoes: Salomon Speedtrak 2017

Scottish Sprints Final, VM (Brown) 2.7km
Well, this was disappointing - mp on #3, #11 and #14. Why? Because I was first starter and the controls had gone to sleep. Yes, I know that it's the competitor's responsibility to check, but I was racing, I often can't hear the beep from the BS8 units as they are so variable, and they surely couldn't have been left to switch off at a Scottish Championships, and disadvantage an early starter? Really? Well, they were, and it did. Grace, who started a minute behind me, had a more visible/audible warning that the units were off because she had an SI Air card and it was silent, so she knew that she had to punch the ones I hadn't woken up. Bah.
As it was, I fluffed #2 as I was navigating to #3 and failed to see it in the middle of the straight line, so doubled back for it; fluffed #8 as I got stuck behind the building; and went around to #9, by which point Grace had caught me by a minute. She was right behind me to #10 and #11, I got away a bit over the bridge but fluffed #14 so she caught me back up, she got slightly ahead past the Lecture Theatre due to another Brad faff, but I pulled away again on the long run in and finished 6s clear (but 54s down). So, not a good run technically, but happier with my pace than I'd expected to be. Happy until I downloaded, that is. :-( TRIMP 49.3.

C • Terrible luck :-( 8

Friday Mar 9, 2018 #

7 AM

Strength training 50:00 [1]

3C 2DBmax

Thursday Mar 8, 2018 #

Note
(rest day)

All too busy. A very few core exercises with Newton PS Athletics club, following the leader (Head Coach Extraordinaire Mr J Inman esq.)

Wednesday Mar 7, 2018 #

7 AM

Strength training 30:00 [1]

DB pairs

6 PM

Cycling (Turbo Trainer) 44:22 25.95 km (35.1 kph) +301m
ahr:142 max:155

Greatest London loop - 43:43.
Felt like a decent effort, and got a solid PB for the overall loop, but I was a bit lacking in power on the Leith Hill climb and was a chunk down on that segment (7:18, PB is 06:47). Fair enough - I haven't been doing many hills on the bike recently. TRIMP 83.1, avg 239W

Tuesday Mar 6, 2018 #

7 PM

Gym (AMT) 39:57 9.06 km (4:25 / km)
ahr:129 max:138

Uni gym after a long day. TRIMP 54.1.

Gym (Cardio) 10:04 2.25 km (4:28 / km)
ahr:127 max:144

Steady, then upped the pace for the final 2mins. TRIMP 12.8.

Monday Mar 5, 2018 #

6 PM

Strength training (Pilates) 30:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

Sunday Mar 4, 2018 #

7 AM

Strength training 30:00 [1]

4 PM

Running (Trail run) 24:00 4.59 km (5:14 / km) +136m 4:33 / km
ahr:141 max:154 shoes: Salomon Speedtrak 2017

Pretty knackered after shovelling mountains of snow again (this time at the school), but I wanted to get out just to keep easing the back and knees back into running multiple days in a row. Because next weekend, JK, BOC... Distance and speed not important at this stage. Much easier going today!

Saturday Mar 3, 2018 #

11 AM

Running (Trail run) 52:53 7.51 km (7:03 / km) +196m 6:14 / km
ahr:144 max:156 shoes: Salomon Speedtrak 2017

Snowy trail run to the Gathering Stane. Some big drifts made for heavy going in places, but it was OK to make some progress under the trees. As much strength training as running! Lovely. TRIMP 103

Friday Mar 2, 2018 #

7 AM

Strength training 40:00 [1]

DB pairs + core / glutes

6 PM

Cycling (Turbo Trainer) 32:09 21.25 km (39.7 kph) +54m
ahr:144 max:158 shoes: Genesis Croix de Fer 30 2016

2x Flat Route, legs livelier today. Just before dinner, and mostly to mobilise my back, which was aching after a day mostly sitting at my desk. Better pace than recently, felt decent - a PB by 16s on lap 1 (15:08) and a 4th fastest (15:37) on lap 2, happy with that. TRIMP 64.1, avg 236W

Thursday Mar 1, 2018 #

7 AM

Strength training 50:00 [1]

3C3DB + physio

4 PM

Cycling (Turbo Trainer) 37:30 21.25 km (34.0 kph) +217m
ahr:143 max:156

S-no-w go outside. Will it ever end? Wanted a hard session, but as soon as I started turning the pedals I realised that I was knackered. Legs totally fragged. An hour and a half of (pointless) snow shoveling might have had something to do with it, or maybe I've just lost a bit of bike edge. PWs on virtually every segment! TRIMP 71.4, avf 209W

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