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

Training Log Archive: bradc

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Strength training6 3:10:00
  Gym3 1:55:03 12.2(9:26) 19.63(5:52)
  Cycling3 1:40:17 36.27(21.7/h) 58.37(34.9/h) 322
  Orienteering2 1:33:55 5.95(15:48) 9.57(9:49) 262
  Running2 45:10 5.06(8:55) 8.15(5:33) 160
  Total14 9:04:25 59.48 95.72 745
  [1-5]14 8:53:49
averages - weight:62.8kg

«»
2:06
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

Event: FVO Barrwood Come and Train (with colour coded courses)
 
8 AM

Strength training 30:00 [1]

3DB15 + core.
10 AM

Orienteering 46:32 [2] 4.36 km (10:40 / km) +102m 9:33 / km
shoes: Hoka Mafate 4

Matthew's Orienteering Adventure!
Fun, occasionally slapstick - still icy - jog with Matthew and Jamie around the estate on a fun urban orienteering course expertly planned by young Master Inman.
Tweaked my lower back bending to tie M's shoelace near the end - rapidly tightened up and was in a fair bit of discomfort after finishing. It's the little things...! B*gger. TRIMP 50.
4 PM

Cycling (Turbo Trainer) 50:16 intensity: (44 @0) + (1:30 @1) + (18:08 @2) + (29:12 @3) + (42 @4) 30.37 km (36.3 kph) +174m
ahr:138 max:151 (injured) shoes: Genesis Croix de Fer 30 2016

Wee spin to try to loosen off my lower back. As if this would help. All that helps is a lot of pills and lying on my back with my feet in the air! Looks like a fun night on the lounge floor. TRIMP 84.6.

Saturday Dec 16, 2017 #

8 AM

Strength training 30:00 [1]

3C+physio
12 PM

Orienteering 47:23 intensity: (5:07 @0) + (7:53 @1) + (19:08 @2) + (15:09 @3) + (6 @4) 5.21 km (9:06 / km) +160m 7:53 / km
ahr:133 max:150 shoes: VJ Integrator 2017 dobs

Wee trot out at Barrwood, checking out conditions. The forest was lovely, even the marshes were frozen, but the frozen bracken was rock hard. And the paths were thick in glass ice. After Jase came out we decided that it was just too dangerous. Argh. What a shame!
Well. I got some time on my feet and in the forest. And we can run the event again! TRIMP 70.5.

Friday Dec 15, 2017 #

5 PM

Gym (Cross-trainer) 44:57 intensity: (1:08 @0) + (4:50 @1) + (15:47 @2) + (16:00 @3) + (6:12 @4) + (1:00 @5) 8.03 km (5:36 / km)
ahr:138 max:165

Uni gym on the way home from the office. Curry and cocktail compensation. TRIMP 75.9

Thursday Dec 14, 2017 #

7 AM

Strength training 50:00 [1]

Standard
12 PM

Running (Trail run) 35:12 intensity: (34 @0) + (52 @1) + (6:14 @2) + (13:32 @3) + (13:02 @4) + (58 @5) 6.17 km (5:42 / km) +160m 5:03 / km
ahr:150 max:167 shoes: Salomon Speedtrak 2017

OK, so that "10 minute run". I set out with the best of intentions, 8 mins down to the DEL office, but, it was snowing again when I finished, so... yeah, stupid. But the dodgy knee seems OK afterwards and it was SUCH fun...

I headed straight into the wood from the back of Duckburn, following Dixie prints all the way through Kippenross estate to Kippenrait glen. Had a bit of fight with the big new fence there, then trotted up the climb to find yet another big, new, multi-use track all the way to Pisgah. Tilhill really has it in for trail runners around Dunblane. Up the road and then a jog back down the woods. Lovely. TRIMP 108.2.

Wednesday Dec 13, 2017 #

1 PM

Cycling (Turbo Trainer) 35:00 intensity: (45 @0) + (1:10 @1) + (2:13 @2) + (4:25 @3) + (24:41 @4) + (1:46 @5) 21.5 km (36.9 kph) +148m
ahr:151 max:167 shoes: Genesis Croix de Fer 30 2016

Zwift - steady/hard. DOMsy legs.
Too icy for the roads. Knee - maybe a bit swollen after yesterday, certainly feels a little "full", but then it does most of the time. Will try another 10 min run tomorrow.
Reverse climb PB by 8s. TRIMP 83, a218W

Tuesday Dec 12, 2017 #

7 AM

Strength training 25:00 [1]
weight:62.8kg

3DB15+core
7 PM

Gym (Cross-trainer) 40:03 intensity: (1:03 @0) + (8:40 @1) + (17:48 @2) + (12:32 @3) 7.09 km (5:39 / km)
ahr:131 max:146

Uni gym. Easy/Steady. TRIMP 57.3.

Running (Treadmill) 9:58 intensity: (18 @0) + (9 @1) + (52 @2) + (6:45 @3) + (1:54 @4) 1.98 km (5:02 / km)
ahr:144 max:152 shoes: Mizuno Wave Rider 17

Have to start again somewhere - although I don't like treadmills because they're such a hard surface. No slipping on ice, though, and it's easy to stop the minute you feel pain. No pain tonight but let's see if there's any post-run swelling. Nice and easy (treadmill said 2km at 4:57/km) - chatting to Brian most of the time. TRIMP 20.0

Monday Dec 11, 2017 #

1 PM

Gym (Elliptical) 30:03 intensity: (35 @0) + (33 @1) + (2:11 @2) + (9:00 @3) + (13:13 @4) + (4:31 @5) 4.51 km (6:40 / km)
ahr:150 max:166

Standard cross-training profile. TRIMP 69.9

Cycling (Exercise bike) 15:01 intensity: (22 @0) + (28 @1) + (3:40 @2) + (10:03 @3) + (28 @4) 6.5 km (26.0 kph)
ahr:140 max:152

Easy intervals 1 min / 1 min off plus WU and WD. TRIMP 26.7.
6 PM

Strength training (Pilates) 35:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

30/5 doubles

« Earlier | Later »