Training Log Archive: bradcIn the 7 days ending Oct 25, 2009:
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Sunday Oct 25, 2009 #
Orienteering race 46:05 [3] *** 6.68 km (6:54 / km) +205m 5:59 / km
ahr:152 max:163 spiked:17/18c shoes: Walsh PB Extremes
ESOA Champs, West Lomond. I opted for a Blue course (5.9km +255m) because I was still feeling sore after the chiro and (ahem) duff after last night's Alloa Beer Festival! I was a bit unsteady on my feet to start - getting used to my realigned skeleton? or just with a beer head?! - but picked up eventually, and by the end felt good. I kept it easy/steady though, no point pushing it when I'm only firing on one cylinder. Nav was very simple and I really made only one 45s mistake (not counting the 10s lost on the misplaced control). 6 mins down on Roger, which is about right.
Saturday Oct 24, 2009 #
Note
(rest day)
Sore neck, shoulders, back and hips... the Sasha effect!
'Went swimming' with Jamie at Forthbank. He didn't like it at all today.
'Went swimming' with Jamie at Forthbank. He didn't like it at all today.
Swimming 10:00 [2] 0.5 km (20:00 / km)
I managed to squeeze in 20 lengths whilst Beccy was with Jamie, then took over to let her get a few in.
Friday Oct 23, 2009 #
Running (Road and trail) 56:00 [3] 10.71 km (5:14 / km) +300m 4:35 / km
ahr:149 max:164 shoes: Asics Gel Cumulus 11
In Edinburgh at 0830 to get my bike 'fixed' (another factory recall), I stopped myself from drooling over new bikes, with the inevitable risk of accidentally buying one, by going out for a run. I headed out from Two Wheels (at Cameron Toll) towards Craigmillar, then along to the Innocent Railway, along that to Holyrood Park, up the back of Arthur's Seat and thence to the summit. I was very slow uphill.... and didn't have the right shoes on to go downhill! Grand run, though, on my old stomping grounds.
Note
Sorted out by Sasha the super chiropractor today. The neck has gone wonky again and my right hip is higher than the left and the left foot slap / numbness / hot foot is all related... what a bucket of bolts. Apparently I'm very easy to 'reset', though; shame I seem to throw a BSOD so frequently!
Thursday Oct 22, 2009 #
Note
(rest day)
This wasn't MEANT to be a rest day, but the plan to get home and have a nice game of badders or squish with my good lady got scuppered when my motorbike alarm decided to blow a fuse outside the office in Livingston, and refused to allow the bike to start. Ho hum. 37 miles to get home... better start walking now...
Wednesday Oct 21, 2009 #
Running (Easy run) 56:52 [3] 10.38 km (5:29 / km) +235m 4:55 / km
ahr:141 max:156 shoes: Inov8 RocLite 305
Recovery run - golf course, monument, steading. Felt very slow with sore knees and tired legs.
Tuesday Oct 20, 2009 #
Intervals intervals 24:00 [4] 5.4 km (4:27 / km)
ahr:163 max:177
First FVO intervals session for ages! A select group of Ross, Tom, Rog, me, Jon, Jase and David in order of running pace. 6 x 3 mins, with 60s between reps. Not an eyeballs-out session, more about threshhold running, so I kept it steady and was pretty consistent. Held a bit in the bag and managed to keep good form; much faster and I'd probably have got a bit ragged. Some very smooth running by Ross tonight, methinks the lad is peaking nicely for his marathon!
Geek data for the reps:
1. 840m @ 3:37 (actually 3:02 for the rep) avg 155hbpm
2. 812m @ 3:43 (hmm, not so good) avg 163hbpm
3. 832m @ 3:36 avg 166
4. 817m @ 3:41 avg 167
5. 830m @ 3:38 avg 168
6. 847m @ 3:33 avg 170
Geek data for the reps:
1. 840m @ 3:37 (actually 3:02 for the rep) avg 155hbpm
2. 812m @ 3:43 (hmm, not so good) avg 163hbpm
3. 832m @ 3:36 avg 166
4. 817m @ 3:41 avg 167
5. 830m @ 3:38 avg 168
6. 847m @ 3:33 avg 170
Running warm up/down 36:00 [2] 5.0 km (7:12 / km)
ahr:125 max:138 shoes: Asics Gel Cumulus 11
About 3km to warm up, plus one set of new comedy drills; 4 laps of the track afterwards to warm back down. Calves tight but no hot foot. :-)
Monday Oct 19, 2009 #
Gym (Cross-trainer) 50:00 [3] 6.47 mi (7:44 / mi)
ahr:147 max:164
Still no running, so a gym sesh it was. Set the machine at a higher resistance than usual, and threw in some sneaky high-resistance back-pedalling in the middle that did for my legs. It pays to keep the body guessing, even one as slow-witted as mine...
Gym (Rowing) 10:00 [3] 2.35 km (4:15 / km)
ahr:134 max:148
Splish splash