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Training Log Archive: bradc

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Walking14 16:05:58 60.63(15:56) 97.58(9:54) 1597
  Elliptigo4 3:31:59 51.36(14.5/h) 82.65(23.4/h) 962
  Running7 2:39:27 17.22(9:16) 27.71(5:45) 516
  Strength training4 2:25:00
  Orienteering3 2:22:07 9.39(15:08) 15.12(9:24) 495
  Gym1 42:05 6.14(6:51) 9.88(4:16)
  Total30 27:46:36 144.74 232.94 3569
  [1-5]26 15:08:36
averages - weight:66.7kg

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Wednesday Jul 31, 2019 #

2 PM

Walking 1:14:01 intensity: (25:02 @0) + (43:28 @1) + (5:31 @2) 7.45 km (9:57 / km) +148m 9:03 / km
ahr:94 max:120 (injured) shoes: Salomon Speedtrak 2017

The programme said "Rest Day". My back and I wholeheartedly agreed.

Tuesday Jul 30, 2019 #

11 AM

Running 5:02 intensity: (15 @0) + (11 @1) + (1:09 @2) + (3:27 @3) 0.64 km (7:50 / km) +16m 6:59 / km
ahr:125 max:138 shoes: VJ Integrator 2017 dobs

Orienteering 31:57 intensity: (4 @0) + (10 @1) + (7 @2) + (58 @3) + (27:30 @4) + (3:08 @5) ***** 3.02 km (10:34 / km) +108m 8:58 / km
ahr:153 max:169 (injured) shoes: VJ Integrator 2017 dobs

6 Day day 3, Dundurn & Cnoc a Mhadaidh. Middle distance today. Wonderful area, loved it. Heavy going and very intricate, so I wasn't too disadvantaged by my lack of fitness and bad back; and, thanks to nailing the nav - rare! - I somehow contrived to win the course. I'll take it.

RG: https://www.scottish6days.routegadget.co.uk/rg2/#5...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...
C • Good recovery ;-) 4

Monday Jul 29, 2019 #

1 PM

Running 15:42 intensity: (25 @0) + (1:36 @1) + (1:26 @2) + (3:15 @3) + (9:00 @4) 1.95 km (8:02 / km) +91m 6:31 / km
ahr:137 max:156 shoes: VJ Integrator 2017 dobs

Orienteering 53:42 intensity: (17 @1) + (9 @2) + (9:00 @3) + (43:51 @4) + (25 @5) *** 6.37 km (8:26 / km) +189m 7:20 / km
ahr:147 max:163 (injured) shoes: VJ Integrator 2017 dobs

6 Days day 2: Edenchip. I enjoyed this area, and would have loved to be able to run it properly, but by the time I started - 10 mins after the last start, after all day in the IT tent - my back was very sore. I was super slow across the lumpy terrain, which I'd normally have loved. Oh well - I scraped 4th on M45S, somehow. My back was total murder by the evening - I am spending it totally prone and up to my ear - balls on Co-codamol, in the hope that that'll be enough to be vaguely mobile tomorrow again!

RG: https://www.scottish6days.routegadget.co.uk/rg2/#5...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
12 PM

Running 6:28 intensity: (9 @0) + (7 @1) + (36 @2) + (2:49 @3) + (2:47 @4) 0.79 km (8:11 / km) +51m 6:11 / km
ahr:138 max:150 shoes: VJ Integrator 2017 dobs

Orienteering 56:28 intensity: (16 @1) + (1:39 @2) + (14:12 @3) + (39:39 @4) + (42 @5) **** 5.72 km (9:52 / km) +198m 8:25 / km
ahr:146 max:163 (injured) shoes: VJ Integrator 2017 dobs

6-Day day 1, Auchingarrich. M45S. Lumbered slowly around. Two mistakes, maybe 4 minutes lost; surprised to be 2nd, just 1:14 down. Physically held together OK until I fell in a ditch and tweaked my back when trying to pass someone who'd stopped dead in the middle of the wee track ahead of me.

RG: https://www.scottish6days.routegadget.co.uk/rg2/#5...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Friday Jul 26, 2019 #

7 AM

Strength training 40:00 [1]
(injured)

3C3DB

Thursday Jul 25, 2019 #

12 PM

Elliptigo 1:03:46 intensity: (36 @0) + (2:36 @1) + (6:44 @2) + (19:11 @3) + (23:29 @4) + (11:10 @5) 22.08 km (20.8 kph) +404m
ahr:143 max:169 (injured) shoes: Elliptigo

Had an errand to run to the Wallace Monument Visitor Centre, so cooked up a mad plan to do the loop, including the Logiekirk climb, by Elliptigo. At midday. On the hottest day of the year. Mad dogs and Irishmen...
B!@@dy hell that was steep. Thank goodness for the nice breeze up on the Muir!

Wednesday Jul 24, 2019 #

1 PM

Walking 1:14:34 intensity: (19:16 @0) + (50:31 @1) + (4:47 @2) 8.01 km (9:19 / km) +165m 8:27 / km
ahr:95 max:115 (injured) shoes: Hoka Mafate 4

With poles, to (unsuccessfully) attempt to increase the effort level.

Tuesday Jul 23, 2019 #

7 AM

Walking 1:15:18 intensity: (33:02 @0) + (36:26 @1) + (5:50 @2) 7.62 km (9:53 / km) +159m 8:57 / km
ahr:92 max:121 (injured) shoes: Hoka Mafate 4

Still just walking. Stupid back.

Monday Jul 22, 2019 #

2 PM

Walking 54:12 intensity: (12:28 @0) + (40:27 @1) + (1:17 @2) 5.77 km (9:24 / km) +58m 8:57 / km
ahr:91 max:118 (injured) shoes: Hoka Speedgoat 2

Sunday Jul 21, 2019 #

9 AM

Walking 1:06:48 intensity: (41:37 @0) + (23:30 @1) + (1:41 @2) 6.34 km (10:32 / km) +96m 9:48 / km
ahr:86 max:113 (injured) shoes: Hoka Mafate 4

Struggling with LBP and sciatica today - could barely move to start.

Managed a family walk at Dunning Glen later, courtesy of some Co-Codamol, but the constant nagging pain just wore me down all day. Exhausted by evening.

Saturday Jul 20, 2019 #

4 PM

Running 43:56 intensity: (13 @0) + (11 @1) + (24 @2) + (2:02 @3) + (41:06 @4) 7.53 km (5:50 / km) +183m 5:12 / km
ahr:150 max:159 shoes: Hoka Speedgoat 2

After a long day hunched over the 6-Day WiFi kit, I didn't feel like going out, but pushed myself out the door. I really wish I hadn't. I felt crap before, during, and after running. Although I was plodding along so slowly - particularly through the bog, brash and heather up around the Stane - you could barely even call it a jog. One of those days when you feel you might just be better to give up on the whole thing and go and do something less purgatorial instead.

Friday Jul 19, 2019 #

1 PM

Gym (Cross trainer) 30:02 intensity: (56 @0) + (27 @1) + (1:07 @2) + (6:36 @3) + (11:47 @4) + (9:09 @5) 1.86 km (16:09 / km)
ahr:155 max:172 (injured)

Still a bit dizzy, so I headed to the gym, just in case I needed to call an abrupt halt to proceedings. Worked pretty hard, but the HR would suggest that I'm carrying some sort of virus.

Gym (Cross-over) 12:03 intensity: (2 @0) + (46 @1) + (59 @2) + (5:25 @3) + (4:51 @4) 8.02 km (1:30 / km)
ahr:147 max:158 (injured)

Easy/steady. This one can aggravate my knee, but it's good for those knackered glutes.

Thursday Jul 18, 2019 #

7 AM

Strength training 30:00 [1]

3DB + core

Had meant to get out at lunchtime but have been feeling really rather dizzy all day - started yesterday lunchtime.

Wednesday Jul 17, 2019 #

7 AM

Strength training 30:00 [1]

3C + core / physio
1 PM

Walking 1:20:54 intensity: (1:16:48 @0) + (2:33 @1) + (1:31 @2) + (2 @3) 8.87 km (9:07 / km) +126m 8:31 / km
ahr:101 max:140 shoes: Hoka Speedgoat 2

From the office in Livi. I managed to lose myself in the housing estates - twice! - despite having been working in (and running around) Livi for most of the last two decades. D'oh!

Tuesday Jul 16, 2019 #

4 PM

Elliptigo 47:28 intensity: (1:54 @0) + (1:01 @1) + (9:37 @2) + (31:19 @3) + (3:37 @4) 19.84 km (25.1 kph) +166m
ahr:142 max:158 (injured) shoes: Elliptigo

Suffering with my back today. Felt fine on the Go, though; just wish I'd left myself more time before having to head off to collect the kids. Couple of eejit cars.

Monday Jul 15, 2019 #

2 PM

Running (Recovery) 29:16 intensity: (5:43 @0) + (52 @1) + (5:39 @2) + (15:21 @3) + (1:41 @4) 5.01 km (5:50 / km) +49m 5:34 / km
ahr:132 max:154 shoes: Nike Air Pegasus 35

Very easy jog from the office. Started off as a walk for the first 500m as my back wasn't happy, then became a shuffle, then gradually morphed into something that might vaguely be identifiable as running.
Quite warm, very sweaty.

Sunday Jul 14, 2019 #

Note
(injured) (rest day)

In no surprise to anyone, my back & glutes were sore today. Time for a "rest" aka on my feet all day prepping for a BBQ get-together.
C • Cracking bar-b 2

Saturday Jul 13, 2019 #

9 AM

Running race (Parkrun) 22:08 intensity: (8 @1) + (9 @2) + (38 @3) + (3:25 @4) + (17:48 @5) 4.72 km (4:42 / km) +80m 4:20 / km
ahr:169 max:179 shoes: 2019 Speedgoats

First time at the Plean Park Run. Official time 22:18 - went to press the start button on my watch but it had switched off. Nice course, but it seemed to be uphill all the way - lots of long gradual climbs interspersed with short, sharp, descents.
C • That's my goal then ;-) 2

Running warm up/down 13:43 intensity: (3 @1) + (2:27 @2) + (10:08 @3) + (1:05 @4) 2.01 km (6:49 / km) +47m 6:07 / km
ahr:145 max:154 shoes: 2019 Speedgoats

Warm down

Friday Jul 12, 2019 #

12 PM

Elliptigo 53:12 intensity: (5:02 @0) + (12:35 @1) + (24:28 @2) + (10:08 @3) + (59 @4) 20.87 km (23.5 kph) +233m
ahr:129 max:158 shoes: Elliptigo

Dropped off a parcel at the Post Office then carried on. Boneshaking back roads to Doune and back to Carse of Lecropt, but was bombing along, enjoying the sunshine.

Thursday Jul 11, 2019 #

7 AM

Walking 57:22 intensity: (50:30 @0) + (6:21 @1) + (31 @2) 6.01 km (9:33 / km) +89m 8:53 / km
ahr:98 max:137

Wednesday Jul 10, 2019 #

7 AM

Strength training 45:00 [1]
weight:66.7kg (injured)

3C3DB.
Back less sore than expected, having been in the car for 9 hours over the last two days after 2 days of increasingly insistent niggles suffered at Granny's - yesterday's pills and my own bed last night might have helped.
12 PM

Elliptigo 47:33 intensity: (1:50 @0) + (45 @1) + (6:03 @2) + (29:29 @3) + (9:26 @4) 19.86 km (25.1 kph) +159m
ahr:144 max:161 (injured) shoes: Elliptigo

Back to some actual exercise, hooray! Didn't push the boat out too far as things are a little fragile after all of the travelling this last week. Got caught up by a cyclist just before Kinbuck, on the way back, and had a good chat all the way back to Dunblane whilst keeping my pace honest!

Tuesday Jul 9, 2019 #

7 AM

Walking 1:25:20 [0] 9.08 km (9:24 / km) +87m 8:58 / km
ahr:76 max:112

Monday Jul 8, 2019 #

7 AM

Walking 55:14 [0] 6.2 km (8:54 / km) +69m 8:26 / km
ahr:74 max:97 (injured) shoes: Nike Air Pegasus 35

A repeat of yesterday morning's walk but without Jamie, so, at a brisker pace. Mists just lifting so the temperature was still nice and pleasant. Roads much busier than yesterday; much hopping into the hedgerows. Time to move on from Dorset. It's pleasant enough, but the roads and lack of walking opportunities would drive me potty. Glutes and back very twingey after a lot of house cleaning, gardening and sitting at Granny's over the last two days. Quite relieved to be moving on from Dorset today.

Sunday Jul 7, 2019 #

8 AM

Walking 1:10:00 [0] 6.18 km (11:20 / km) +39m 10:59 / km
(injured) shoes: Nike Air Pegasus 35

Joined by Jamie this morning, so, an easy, chatty pace. It had rained during the night so the temperature was very pleasant. As ever, here, the bridleways and rights of way are choked with veg, restricting us to the wee country roads. At least they were quiet, it being Sunday morning.

Saturday Jul 6, 2019 #

9 AM

Running (Parkrun) 23:12 intensity: (6 @0) + (12 @1) + (10 @2) + (19 @3) + (2:54 @4) + (19:31 @5) 5.06 km (4:35 / km)
ahr:167 max:177 shoes: Nike Air Pegasus 35

Visiting Granny, Beccy found this very local Park Run, so, time to break the Park Run duck! We'd imagined that it would be a fast flat effort around the airfield perimeter but it was actually a really nice course on grassy tracks, with some occasionally dodgy footing, so, not that fast after all. It was also hot, hot, hot!
My primary aim was to not get thrashed by Jamie, whilst his aim was to beat both Beccy and me! In the end I held him off by a couple of minutes - this time. Secondary aim was not to completely crock myself; just about managed that. The good news is that this is hopefully rock bottom after four months of injury, so I should improve a fair chunk if I can keep this up, and perhaps postpone being caught by the whippersnapper for a while longer.
Fun start to the day! Did I mention that it was hot?

Friday Jul 5, 2019 #

8 AM

Walking 1:03:48 intensity: (1:03:37 @0) + (11 @1) 5.63 km (11:21 / km) +146m 10:02 / km
ahr:80 max:118 (injured) shoes: Hoka Mafate 4

Final pre-breakfast perambulation from Higher Wood Farm before moving on to Dorset. Lovely and hot, even at 8am.
The Mafates are now officially done. Seems I wear my shoes unevenly, nowadays - funny how these things change as you get older!

Thursday Jul 4, 2019 #

8 AM

Walking 1:00:02 intensity: (59:29 @0) + (33 @1) 5.78 km (10:23 / km) +175m 9:01 / km
ahr:84 max:123 (injured) shoes: Hoka Mafate 4

Country lanes and bridleways. Checking out the bright lights of the big city that that is(n't) Blackawton.

Wednesday Jul 3, 2019 #

8 AM

Walking 1:02:30 [0] 5.48 km (11:25 / km) +135m 10:10 / km
ahr:91 max:114 (injured) shoes: Hoka Mafate 4

Morning Walk. A stomp around the bridleways from G&G's in Darkest Devon. My back/glute was total toast after >10hrs in the car over the last two days, and I was really struggling to move for the first 2km; quite painful sciatica. Thankfully it did ease off a little and some judicious tennis-balling after returning back to the farm helped enormously. Then off to the coast for some sunny strolling

Tuesday Jul 2, 2019 #

7 AM

Walking 1:25:55 intensity: (1:25:52 @0) + (3 @1) 9.18 km (9:22 / km) +106m 8:51 / km
ahr:89 max:115 (injured) shoes: Hoka Mafate 4

Morning walk to Lilleshall Monument. Stop-over with my folks in Telford. Back / R glute pretty bad. Two more short walks later at family pace.

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