Training Log Archive: bradcIn the 7 days ending Oct 26, 2008:
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Sunday Oct 26, 2008 #
Event: SOL 7
Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Silva K80 dobs
A good uphill warm up and a jog back from the finish.
Orienteering race 1:41:44 **** 10.57 km (9:37 / km) +445m 7:57 / km
ahr:145 max:168 spiked:13/19c shoes: Silva K80 dobs
SOL 7 & SHI, Craig a Barns. M35L course, 8.4km + 335m. Non-comp as I was taking advantage of some expert coaching! The goal of today was to plan each leg, so at each control we stopped and I talked through my plan. As I often run off without a plan, this was A Good Thing (TM).
Things were going swimmingly until #5, the long leg, which I executed well but at the finish the control proved to be in the wrong place, and I lost a couple of minutes. Interestingly, I later looked at an old map of Drumbuie and the gap in the crags WAS marked on that map! On the next leg I took a risk and we ended up in a not-so-well mapped area... 7.5 minutes lost, a real howler. Argh. Another 30s on the next, then 2 mins on #8 (again, better on the old map); poor, poor. After that things picked up and, despite tiring a bit, I only really made 2.5 mins of significant errors in the last 45 minutes.
So, 16 mins of errors, but the object of the exercise was to learn, and I definitely did. Gracias, amigo! The course was excellent and the area top notch too. And Scotland won! Well done to the lads and lassies.
Things were going swimmingly until #5, the long leg, which I executed well but at the finish the control proved to be in the wrong place, and I lost a couple of minutes. Interestingly, I later looked at an old map of Drumbuie and the gap in the crags WAS marked on that map! On the next leg I took a risk and we ended up in a not-so-well mapped area... 7.5 minutes lost, a real howler. Argh. Another 30s on the next, then 2 mins on #8 (again, better on the old map); poor, poor. After that things picked up and, despite tiring a bit, I only really made 2.5 mins of significant errors in the last 45 minutes.
So, 16 mins of errors, but the object of the exercise was to learn, and I definitely did. Gracias, amigo! The course was excellent and the area top notch too. And Scotland won! Well done to the lads and lassies.
Saturday Oct 25, 2008 #
Gym (Cross-trainer) 45:00 [3] 9.64 km (4:40 / km)
ahr:149 max:164
Oh what a lovely day.
How glad I am not to be doing the OMM... or not doing it, as the case may be, as they've cancelled it for the first time ever. If the weather there is anything like it has been here all day, I'm amazed that they even started.
A perfect day to be a gym bunny. I hit the yooni Jim and did some hilly intervals on the X-trainer. Don't like the programmes on the new machines. Not all progress is good.
How glad I am not to be doing the OMM... or not doing it, as the case may be, as they've cancelled it for the first time ever. If the weather there is anything like it has been here all day, I'm amazed that they even started.
A perfect day to be a gym bunny. I hit the yooni Jim and did some hilly intervals on the X-trainer. Don't like the programmes on the new machines. Not all progress is good.
Gym (Strength training) 30:00 [3]
Stretched and then hit the machines after the X-trainer. Puffed and panted and just about managed to move the odd weight or two for some feeble reps. I am a weed! Weeeeeed (one for the oldies there, yes, I do remember it being on telly)
Thursday Oct 23, 2008 #
Running (Trail) 40:57 [3] 7.41 km (5:32 / km) +230m 4:47 / km
ahr:145 max:163 shoes: Asics Gel-Trail Attack WR
Such a wonderfully wild and woolly day that I simply had to stop off at the uni on the way home and go for a run. Despite the rain I set off into the gloaming without a coat, and I was glad I did; it was really warm. Stupid global warming!
For some reason I decided to set off up into Minewoods, up to Pendreich and see if I could beat my way through to Cocksburn reservoir, then along to Minewoods and down to Bridge of A, then back. Sadly the trail shoes were not up to the job. Much splattering and slipping. The run along the forest track from Pendreich deteriorated into a bog snorkling comedy event. I managed to stretch out a bit on the road to Minewoods, then teetered/slid down the Coppermine Path before finally getting the chance to actually run a bit on the roads back to the uni. Not the hardish workout I was looking for, but it was at least jolly to be out in such fine conditions.
For some reason I decided to set off up into Minewoods, up to Pendreich and see if I could beat my way through to Cocksburn reservoir, then along to Minewoods and down to Bridge of A, then back. Sadly the trail shoes were not up to the job. Much splattering and slipping. The run along the forest track from Pendreich deteriorated into a bog snorkling comedy event. I managed to stretch out a bit on the road to Minewoods, then teetered/slid down the Coppermine Path before finally getting the chance to actually run a bit on the roads back to the uni. Not the hardish workout I was looking for, but it was at least jolly to be out in such fine conditions.
Tuesday Oct 21, 2008 #
Intervals intervals 19:00 [5] 4.92 km (3:52 / km)
ahr:164 max:176 shoes: Asics Gel Landreth 3
FVO intervals, back at the track - yippee?! Jase had set us a gentle reintroduction to endurance training, in the form of 5 x 3 mins with 1 min between reps. The man himself wasn't there, off gallivanting around the Meadows instead, but his shoes were ably filled by Il Capitano. We were a depleted bunch of a mere 4 tonight - come on you lot, see you there next week!
It's hard to remember how to judge your pace for something like this after concentrating on speedier stuff, so I set off at a reasonable, steady, pace, which actually transpired to be only 3:27/km; hmm, slowish, but then, the recovery was much less than you get at the Meadows session, so perhaps it was right. I kept that pace for the next two reps, but Jon had loosened up a bit by then and pushed me a bit harder around the first lap or so of the final two reps. At the end I felt pretty good, and still felt like I could do another one...
Lap geekery (for anyone interested - as if!):
882m, 3:27/km, ahr 155 max 165.
866m, 3:29/km, ahr 163 max 171.
869m, 3:29/km, ahr 167 max 173.
901m, 3:21/km, ahr 169 max 175.
898m, 3:22/km, ahr 171 max 176.
It's hard to remember how to judge your pace for something like this after concentrating on speedier stuff, so I set off at a reasonable, steady, pace, which actually transpired to be only 3:27/km; hmm, slowish, but then, the recovery was much less than you get at the Meadows session, so perhaps it was right. I kept that pace for the next two reps, but Jon had loosened up a bit by then and pushed me a bit harder around the first lap or so of the final two reps. At the end I felt pretty good, and still felt like I could do another one...
Lap geekery (for anyone interested - as if!):
882m, 3:27/km, ahr 155 max 165.
866m, 3:29/km, ahr 163 max 171.
869m, 3:29/km, ahr 167 max 173.
901m, 3:21/km, ahr 169 max 175.
898m, 3:22/km, ahr 171 max 176.
C • wow! 4
Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
ahr:134 max:156 shoes: Asics Gel Landreth 3
Around the loch to warm up, then drills; then to warm down, 3 x 10s super sprints and 2km around the campus. Job done.
Monday Oct 20, 2008 #
Strength training (Pilates) 45:00 [1]
I noticed that I'd missed two weeks - definitely a bit wobblier on those side lifts! Reasonably flexible tonight tho.
Strength training (Circuits) 25:00 [4]
2 sets of the the FVO circuits, for the last time; a new routine for us next week. 40/10 but I mostly just started as soon as I'd got to the next station. Pushed it pretty hard tonight and got VERY sweaty so I must have been trying!