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Training Log Archive: bradc

In the 7 days ending Apr 23:

activity # timemileskm+m
  Elliptigo1 2:11:29 32.47(4:03) 52.25(2:31) 361
  Orienteering2 1:37:29 9.41(10:22) 15.14(6:26) 40915 /20c75%
  Gym1 30:06 1.44(20:53) 2.32(12:58)
  Strength training1 15:00
  Total4 4:34:04 43.32 69.71 77015 /20c75%
  [1-5]4 4:32:09

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Sunday Apr 23 #

12 PM

Orienteering race 1:06:10 intensity: (17 @0) + (5 @1) + (4:01 @2) + (17:07 @3) + (34:22 @4) + (10:18 @5) *** 9.81 km (6:45 / km) +271m 5:56 / km
ahr:153 max:170 spiked:15/20c shoes: VJ Irocs

SOL3 Drumlanrig. Short Brown: 8.3km, 280m climb. Usual slow start, dropped half a minute on each of the first three. Got into the swing of things then and was working pretty well until I tweaked my ankle on an uneven track shortly after leaving number 8. Lost a minute and a half hobbling and taking a round the houses route to 9, then was moving poorly for the next 20 minutes until I hit the open and finally managed to stretch out. Surprised to be 2nd, only 2m20 down on Dave; without my bad ankle I'd have been maybe 3 minutes faster.
Beccy twisted her ankle in exactly the same way, as did Caspian - must be a lesson in there somewhere. On the positive side, my back was great, L knee OK, it was a gorgeous day, and I scarfed half of Will's burger nom nom nom. TRIMP 163.3.

Saturday Apr 22 #

9 AM

Elliptigo 2:11:29 intensity: (38 @0) + (3:14 @1) + (24:13 @2) + (1:24:27 @3) + (18:31 @4) + (26 @5) 52.25 km (2:31 / km) +361m 2:26 / km
ahr:143 max:194 shoes: Elliptigo

Saturday morning LSD on the GO - 2hrs maybe equivalent to a 15 mile run. A bit cool to start. Felt fine until the 90 minute mark then got progressively more tired - legs gone before 2 hours. That's what you get when you do no stamina work over winter. TRIMP 250.9.

Friday Apr 21 #

2 PM

Gym (Vario) 30:06 intensity: (47 @0) + (1:33 @1) + (8:54 @2) + (16:26 @3) + (2:26 @4) 2.32 km (12:58 / km)
ahr:139 max:152

Time to get back to it. Vario (XC15). Relatively gentle - minor aching from the gum to start, soon gone, and no bleeding. Think I'm good to go. TRIMP 51.7.

Strength training 15:00 [2]

Core & 'bells.

Wednesday Apr 19 #

Note
(rest day)

Unexpected second rest day due to an unplanned emergency tooth extraction. No strenuous exercise (and some heavy duty painkillers) for the rest of the day. Boo.

Tuesday Apr 18 #

Note
(rest day)

Rest day required - back grumpy after yesterday's mammoth drive. L knee swollen again, too.

Monday Apr 17 #

11 AM

Orienteering race 31:19 intensity: (13 @0) + (18 @1) + (6 @2) + (27 @3) + (14:45 @4) + (15:30 @5) 5.33 km (5:53 / km) +138m 5:12 / km
ahr:161 max:173 shoes: VJ Irocs

JK Relay, Senior Men leg 2 - 5.1km. Quite chuffed with this effort. Had a very solid run by my modest standards: moving well (very surprised at how well the legs were working after yesterday) and with no notable errors to report. Third fastest on the leg, I managed to extend Roger's 8s lead to nearly 4 minutes, not that I knew at the time. Alas I also didn't know that Rog had mispunched on leg 1; but I'm not too disappointed, because I still had a good day to finish off the weekend. TRIMP 92.2.

Very happy with how the body held together this weekend. Just the swollen L knee after the long race, legs still in good shape for the relay, and no back issues at all until the predictable aches during the 9 hour drive home after racing.

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