Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  Cycling1 1:36:23 24.64(15.3/h) 39.65(24.7/h) 354
  Strength training3 1:18:23
  Gym2 1:06:00
  Orienteering1 41:31 3.55(11:41) 5.72(7:15) 20910 /14c71%
  Elliptigo1 20:00
  Total5 5:02:17 28.19 45.37 56310 /14c71%
  [1-5]5 4:58:12

«»
1:36
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

11 AM

Orienteering race 41:31 intensity: (26 @0) + (16 @1) + (42 @2) + (10:41 @3) + (26:46 @4) + (2:40 @5) *** 5.72 km (7:15 / km) +209m 6:08 / km
ahr:154 max:167 spiked:10/14c (injured) shoes: Salomon Fellraiser

Green at the ELO SOSOL at Lothian Edge. Lovely sunny day, knee was good after yesterday, and the area was open grassy moorland, so I decided to go out easy and see how far I got at 75% effort. Breezed along steady/easy, being careful not to stride out or extend the knee, but it still started to pop out and en route from #8 - #9 it started to become noticeably impeded. So I dialled things back further to 60% and ran very gingerly. No real mistakes, just a couple of vegetation-induced awkward control access time losses, ca. 2 mins. So that, coupled with the reduced effort, probably equated to 7 mins off the target pace. I was still 9m30s ahead of 1st place Terry when I finished (whoops!) but was spared his ire when it was determined that I'd mis-punched #9. I knew immediately what I'd done, distracted by the worsening knee I'd stopped reading the map, looked up and saw a control in roughly the right place, and was too worried about looking for an easy route out of the control to check the code. Silly stuff, but I should probably have been n/c anyway.
Note from later - knee painful and out of whack. Sigh. TRIMP 103.3.

Saturday Feb 27, 2016 #

11 AM

Cycling (Road) 1:36:23 intensity: (2:21 @0) + (6:33 @1) + (51:42 @2) + (30:01 @3) + (5:46 @4) 39.65 km (24.7 kph) +354m
ahr:137 max:158 (injured) shoes: Specialized Globe Vienna Disc

Torrie-Thornhill circuit, first time in a while. Knee felt OK and my newly-fitted suspensed seat post seemed to be helping my back, so I pushed on over the hill from Torrie to Thornhill rather than just turn back. The good omens stayed good to the end of the ride - only a little back stiffness and no knee issues to report at all. Result! Lovely clear views of the snowy hills, too. TRIMP 152.3

Friday Feb 26, 2016 #

12 PM

Gym (Elliptical) 24:00 intensity: (9:00 @3) + (10:00 @4) + (5:00 @5)
(injured)

Simple hill profile on the X-T. TRIMP 68.

Gym (Cross-over) 10:00 intensity: (4:00 @3) + (6:00 @4)
(injured)

Brief interval workout on the Cross-over. TRIMP 34

Strength training 30:00 [2]
(injured)

Wednesday Feb 24, 2016 #

5 PM

Elliptigo (Turbo Trainer) 20:00 intensity: (49 @0) + (2:24 @1) + (6:22 @2) + (7:38 @3) + (2:47 @4)
ahr:140 max:155 (injured) shoes: Elliptigo

Easy/steady - 3/5/7/2/1 hill. Knee might be finally improving, just a little? TRIMP 34.7.

Strength training 21:00 [1]
ahr:109 max:128 (injured)

'bells.

Tuesday Feb 23, 2016 #

2 PM

Gym (Elliptical) 20:00 intensity: (29 @0) + (21 @1) + (48 @2) + (2:13 @3) + (9:42 @4) + (6:27 @5)
ahr:157 max:172 (injured)

In Livi, on the cross-trainer. Standard hilly profile, not pushing the resistance level (15/25). TRIMP 54.

Gym (Cross-over) 12:00 intensity: (28 @1) + (18 @2) + (29 @3) + (8:33 @4) + (2:12 @5)
ahr:159 max:169 (injured)

Followed by a short interval session on the cross-over. R flank still weaker than left. Knee just starting to grumble towards the end. TRIMP 33.8.

Strength training 27:23 intensity: (25:05 @1) + (2:18 @2)
ahr:118 max:132 (injured)

Weights and core. TRIMP 25.

« Earlier | Later »