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

Training Log Archive: bradc

In the 7 days ending May 14:

activity # timemileskm+m
  Running2 1:36:37 10.72(9:01) 17.26(5:36) 302
  Strength training3 1:15:00
  Orienteering1 57:10 4.69(12:12) 7.54(7:35) 253
  Elliptigo1 55:12 14.81(16.1/h) 23.84(25.9/h) 124
  Gym1 44:07 1.4(31:25) 2.26(19:31)
  Total7 5:28:06 31.63 50.9 679
  [1-5]7 5:24:37
averages - weight:64.6kg

«»
1:04
0:00
» now
MoTuWeThFrSaSu

Sunday May 14 #

12 PM

Orienteering race 57:10 intensity: (26 @0) + (11 @1) + (21 @2) + (3:59 @3) + (49:52 @4) + (2:21 @5) *** 7.54 km (7:35 / km) +253m 6:30 / km
ahr:156 max:164 shoes: VJ Integrator 2017 dobs

SOL4 Glen Nant: M45L (7km/405m). 3rd on the course, two minutes down on DaveR again, although this was a better result than my trudging deserved! TBH my back and hamstring were so bad on the drive across that I decided not to warm up on the grounds that it would probably be counterproductive - i.e. I'd most likely decide not to run. Hence it was that I was painfully slow for the first 20 minutes and barely got going even after the legs eventually became only semi-dead!

On the other hand, this meant that I had aeons to look at my map, and I therefore had a very clean run: no mistakes of note, beyond the odd hesitation. To be fair, it was a straightforward course. Lovely bit of hillside, though, with great views. Now, if I can only string together an equally clean run next weekend and combine it with some fresh legs... TRIMP 152.2.

Saturday May 13 #

11 AM

Running (Terrain) 1:04:48 intensity: (22 @0) + (2:15 @1) + (13:24 @2) + (33:26 @3) + (15:21 @4) 10.47 km (6:11 / km) +256m 5:31 / km
ahr:143 max:161 shoes: Salomon Fellraiser 2016

A strange dampness in the air - time for a run! Nice and easy, racing tomorrow. Headed out towards Dumyat but didn't want to go the whole way and risk being stranded with a bad ankle or gammy knee. So, crossed the Wharry Burn on a (new to me) bridge below the dam, hacked up through some planting and followed the new pylons north to Sherrifmuir Wood. Access track greening up nicely now. Worked my way along to the Gathering Stane then through the terrain back down to the steading and home. Lovely, easy, run. TRIMP 122.5.

Friday May 12 #

1 PM

Gym (Vario) 30:06 intensity: (45 @0) + (1:14 @1) + (9:44 @2) + (16:27 @3) + (1:56 @4) 2.22 km (13:34 / km)
ahr:138 max:152

Back a bit sore, so opted for the gym today. XT programme on the Vario (15). TRIMP 51.2.

Gym (Stair climber) 14:01 intensity: (22 @0) + (21 @1) + (35 @2) + (3:19 @3) + (9:24 @4) 0.04 km (5:50:25 / km)
ahr:149 max:157

Pushed hard on the stair climber (20 & 18) - good workout! TRIMP 31.4.

Strength training 15:00 [1]
weight:64.6kg

Stretching and core.

The gym has a funky fitness scale, which I tried out. Apparently I weigh 64.6kg, have 11% body fat (bloater!) and a BMI of 22.3. #Whateverallthatmeans

Thursday May 11 #

Note

Probably due a rest day. Spent my lunch break test riding motorbikes.

Wednesday May 10 #

Note

Sore back this morning & glutes full of knots - must have been running on hard surface yesterday, then
1 PM

Elliptigo 55:12 intensity: (1:15 @0) + (34 @1) + (58 @2) + (37:21 @3) + (15:04 @4) 23.84 km (25.9 kph) +124m
ahr:146 max:161 shoes: Elliptigo

Braco return. Replaced LHS toe cage, much better! Nice to have a tailwind on the way out, for once. TRIMP 114.4

Tuesday May 9 #

1 PM

Running (Trail) 27:30 intensity: (19 @0) + (5 @1) + (6 @2) + (19 @3) + (15:13 @4) + (11:28 @5) 6.03 km (4:34 / km) +35m 4:26 / km
ahr:160 max:168 shoes: Nike Air Icarus+

Lovely day, too nice to gym - I decided that if my knee really is on the mend, it should be able to cope with a path/trail run. Took it steady on the way out, felt great by the time I got to the end of the twisty & lumpy path by Sky (Sky battery hen houses segment on Strava), so upped the stakes to something more like 5km pace past the allotments. All good! TRIMP 78.8.

Running warm up/down 4:19 intensity: (15 @2) + (3:27 @3) + (37 @4) 0.76 km (5:41 / km) +11m 5:17 / km
ahr:147 max:151 shoes: Nike Air Icarus+

Very easy jog back to base for lots of hamstring & piriformis stretching before an afternoon at the desk. TRIMP 8.5.

Monday May 8 #

6 PM

Strength training (Pilates) 50:00 [1]

On the grass in Ochlochy Park, enjoying the sunshine and no doubt causing much amusement to folks in the surrounding houses.
7 PM

Strength training (Circuits) 10:00 [2]

Much hilarity!

« Earlier | Later »