Training Log Archive: bradcIn the 7 days ending Dec 9, 2007:
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Sunday Dec 9, 2007 #
Orienteering race (Score) 1:24:00 [2] *** 8.0 km (10:30 / km) +400m 8:24 / km
ahr:141 spiked:16/18c shoes: Silva K80 dobs
INT Club Champs at North Pentland Hills. I just couldn't get my legs to work - heel too sore to run up hill, hamstrings to stiff to stretch out; sigh. Depressing to realise just how little running fitness I have left, and how far I have to go to get back to any level of performance. Oh well. It's a big hill to climb, but I'm not giving up and getting old and fat yet!
Saturday Dec 8, 2007 #
Running (Terrain) 1:03:00 [2] 7.0 mi (9:00 / mi) +130m 8:31 / mi
ahr:141 shoes: Inov8 RocLite
Easy cruise with Dixie, Ross and Steve Barrett on muddy trails around Comrie on a cold and very miserable day. Best thing we could do on a day like this!
Friday Dec 7, 2007 #
Running 47:30 [3] 10.0 km (4:45 / km) +80m 4:34 / km
shoes: Asics GT-2120 road
Turgid trundle from the Alba Centre, route-finding some trails up to Bellsquarry Wood, along the Muireston Water to Livi S station, then back through playing fields and the woods again. Just felt useless, no go at all. Depressing.
Wednesday Dec 5, 2007 #
Strength training (Fitball - core stability) 45:00 [1]
Fitball workout before going and sitting on a train for two days. Left calf very tight after last night at the track.
Tuesday Dec 4, 2007 #
Intervals intervals 11:05 [5] 3.0 km (3:42 / km)
shoes: Asics GT-2120 road
Lead the FVO 3km time-trial in Jase's absence. Only three of us there, and I timed the other two - but thankfully the Ochils turned up, joined in the drills and then decided to run our session too. They even did a second, steady 3km with me, so at least there were others on the track whilst I was plodding around. Reasonably happy given that I have done absolutely no hard running for ages but, man, do I still have a lot of work to do to get back to the 10 minute mark (don't think I'll be sub-10 again for a long time!). Achilles and back OK.
Running (Warm down) 30:00 [3] 3.0 km (10:00 / km)
Usual strides, bum kicks, knees, sprints, and easy jogging around the track.
Monday Dec 3, 2007 #
Strength training (Fitball - core stability) 50:00 [1]
shoes: Nike Air Zoom
More core work on the ball. Back a bit tight after yesterday - more stretching required.
Gym (Cross-trainer) 45:00 [4] 10.0 km (4:30 / km)
ahr:156 shoes: Nike Air Zoom
Strong cross-country workout on the X-trainer. Achilles was stiff but it stretched out OK.
Gym (Stretching) 15:00 [1]
Managed to get some mobility back in the lower back and turn those hamstrings into rubber.