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

Training Log Archive: bradc

In the 7 days ending Feb 25, 2018:

activity # timemileskm+m
  Orienteering3 3:03:40 16.16(11:22) 26.0(7:04) 30814 /20c70%
  Strength training3 1:50:00
  Cycling2 1:07:06 26.12(23.4/h) 42.04(37.6/h) 93
  Gym2 50:00
  Running3 26:36 2.42(10:59) 3.9(6:49) 37
  Total10 7:17:22 44.7 71.94 43814 /20c70%
  [1-5]10 7:12:07

«»
2:12
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 25, 2018 #

11 AM

Running warm up/down 6:38 intensity: (51 @0) + (3:33 @1) + (1:46 @2) + (28 @3) 1.09 km (6:07 / km) +11m 5:50 / km
ahr:123 max:145 shoes: VJ Integrator 2017 dobs

Jog to the start. Very creaky. And just a cold as last night!

Orienteering race 1:02:24 intensity: (20 @0) + (22 @1) + (10:04 @2) + (39:51 @3) + (11:47 @4) *** 10.05 km (6:13 / km) +54m 6:03 / km
ahr:146 max:156 shoes: VJ Integrator 2017 dobs

UKOL at Pembrey. Had neither the legs nor the inspiration today - even I thought that it was a pretty dull course, far too much path running to avoid the brambles. Most controls were TD3 or 4, no 5s. I'm sorry to have not orienteered on this area when it was nice. My biggest mistake, 3 minutes at #8, was triggered by a map error that also caught Jon, although I was too fatigued to work it out. I got a bit bored after that and switched off. My body was tired from last night, but not broken, which is a positive. Impressive course winning time of 45 minutes by MCD!

Saturday Feb 24, 2018 #

Event: British Night Championships (UKOL)
 
8 AM

Cycling (Turbo Trainer) 33:46 intensity: (1:30 @0) + (1:29 @1) + (3:42 @2) + (18:46 @3) + (8:19 @4) 20.82 km (37.0 kph) +54m
ahr:142 max:157

Easy breakfast spin. Wanted to mobilise creaky bits - and test the bad knee - before attempting to race tonight. Legs v sluggish and L knee pretty rubbish, alas. TRIMP 62.7, avg 201W.
C • See you got 3rd, well done! 2
7 PM

Running warm up/down 11:57 intensity: (35 @0) + (1:12 @1) + (7:04 @2) + (2:56 @3) + (10 @4) 1.73 km (6:55 / km) +24m 6:28 / km
ahr:134 max:152 shoes: VJ Integrator 2017 dobs

With Marcus. Cold!

Orienteering race 1:14:36 intensity: (14 @0) + (15 @1) + (9:42 @2) + (40:58 @3) + (23:07 @4) + (20 @5) ***** 10.09 km (7:23 / km) +89m 7:05 / km
ahr:148 max:168 shoes: VJ Integrator 2017 dobs

British Nights, Merthyr Mawr. Bronze medal :D
Somewhat intimidated by the area, I set off with the wrong mindset and promptly wobbled on #1. OK to #2, bit risky straight route to #3, then my biggest mistake, #4, when I went control hunting one ridge too early and binned a good 4 minutes. Settled down a bit after that but, when Jase caught me up en route to #10, I realised that I'd also been running very (very!) conservatively. This was a race, after all! Kicked myself up the a**e and took advantage of the opportunity to run with a proper orienteer on top of his game who was going for the win. Which he duly got, very well deserved indeed! Me? Well, a great learning experience, and confidence booster. I could find the controls; I was just being too hesitant, and I shouldn't have been afraid of sticking with the original game plan of taking every safe route possible and running hard.
C • British Champs Medallist !!!!! 4

Running warm up/down 5:03 intensity: (14 @0) + (2:41 @1) + (2:08 @2) 0.65 km (7:48 / km) +1m 7:44 / km
ahr:125 max:133 shoes: VJ Integrator 2017 dobs

With Jase

Friday Feb 23, 2018 #

7 AM

Strength training 30:00 [1]

3DB15 + core

Thursday Feb 22, 2018 #

Note
(rest day)

Left knee pretty screwed after last night's O. Swollen and sore. Sigh!

Wednesday Feb 21, 2018 #

6 AM

Strength training 50:00 [1]

3C3DB + physio. Added squat weights again, trying to build up that knee.
12 PM

Cycling (Turbo Trainer) 33:20 intensity: (57 @0) + (44 @1) + (3:19 @2) + (16:29 @3) + (11:51 @4) 21.22 km (38.2 kph) +39m
ahr:145 max:159 shoes: Genesis Croix de Fer 30 2016

Easy lunchtime spin - orienteering tonight. 2 x Flat Loop. TRIMP 67.7, avg 213W.
6 PM

Running warm up/down 2:58 intensity: (19 @0) + (1:30 @1) + (1:09 @2) 0.44 km (6:45 / km) +1m 6:40 / km
ahr:123 max:136 shoes: VJ Integrator 2017 dobs

Jog to start.

Orienteering race 46:40 intensity: (15 @0) + (7 @1) + (1:17 @2) + (6:32 @3) + (32:57 @4) + (5:32 @5) **** 5.86 km (7:58 / km) +166m 6:59 / km
ahr:155 max:166 spiked:14/20c shoes: VJ Integrator 2017 dobs

Night-O: Duncraggan, Long course (4.9km).Bog-snorkelling bonkers brilliance. This is what night orienteering is all about! Tough, technical racing, and with bonus slapstick marsh mayhem to boot. Great course by Trevor. Fantastic fun. Was doing OK until I ran past within 1m of #16 and went for a 3 minute wander. Oh well! 50s lost at #9 and 1min at #20, too - had switched off for the latter, d'oh, thinking of the Finish. Knees slathered in Voltarol gel, survived fine. Ready for a good pint and fish & chips in the Lade Inn! TRIMP 120.9.

Monday Feb 19, 2018 #

7 AM

Strength training 30:00 [1]

3C. Knees creaky after yesterday's unfamiliar running; R knee a little painful, actually.
6 PM

Gym (Pilates) 30:00 [1]

FVO session
7 PM

Gym (Circuits) 20:00 [2]

2 sets of 30/5 reps with Roger random timing :). Killer triple core reps in a row. Bruised pelvic bone only a handicap on the legs-up crunchies.

« Earlier | Later »