Training Log Archive: bradcIn the 7 days ending Mar 12, 2018:
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Monday Mar 12, 2018 #
Strength training 35:00 [1]
weight:64.4kg
Strength training (Pilates) 30:00 [1]
Strength training (Circuits) 20:00 [2]
Sunday Mar 11, 2018 #
Running warm up/down 6:57 0.51 km (13:38 / km) +18m 11:37 / km
ahr:114 max:126 shoes: VJ Integrator 2017 dobs
Orienteering race 1:03:13 *** 8.19 km (7:43 / km) +242m 6:44 / km
ahr:146 max:159 30c shoes: VJ Integrator 2017 dobs
Only a minute or two of mistakes/hesitations, partly because I couldn't get my legs to move fast enough for me to get anywhere near oxygen debt. Tired. Reasonable result, but 40s faster would have seen me at the top of a trio of FVO runners, rather than at the bottom.
Still. No injuries, all the broken bits held together, and FVO had a very successful day. Off to Cannock Chase for the final, another excuse to visit Mum! TRIMP 131.7.
Saturday Mar 10, 2018 #
Cycling (Turbo Trainer) 30:42 19.99 km (39.1 kph) +76m
ahr:145 max:155 shoes: Genesis Croix de Fer 30 2016
Sprint Orienteering later, but I have no particular aspirations for that! Decided that a wee spin would help loosen my legs and mobilise my back. It certainly seemed to. TRIMP 61.7, avg 235W.
Orienteering race 14:26 2.75 km (5:15 / km) +48m 4:50 / km
ahr:159 max:179 shoes: Salomon Speedtrak 2017
No great expectations for this as I have done zero speed work for months, and had little warm up, but I puntered along solidly enough until I saw the finish in my sights and promptly dropped 10s at one control and 20s at the next. D'oh! A bit cold and soggy but I didn't notice when running. TRIMP 40.7.
Shame that unexpected roadworks spoiled a decent route choice leg; I went the unhindered way around the building by chance (it was a 50/50) but others didn't, and the leg had to be voided.
Running (Trail run) 7:30 1.46 km (5:08 / km) +10m 4:58 / km
ahr:145 max:155 shoes: Salomon Speedtrak 2017
Orienteering race 15:47 3.05 km (5:10 / km) +87m 4:32 / km
ahr:165 max:177 shoes: Salomon Speedtrak 2017
Well, this was disappointing - mp on #3, #11 and #14. Why? Because I was first starter and the controls had gone to sleep. Yes, I know that it's the competitor's responsibility to check, but I was racing, I often can't hear the beep from the BS8 units as they are so variable, and they surely couldn't have been left to switch off at a Scottish Championships, and disadvantage an early starter? Really? Well, they were, and it did. Grace, who started a minute behind me, had a more visible/audible warning that the units were off because she had an SI Air card and it was silent, so she knew that she had to punch the ones I hadn't woken up. Bah.
As it was, I fluffed #2 as I was navigating to #3 and failed to see it in the middle of the straight line, so doubled back for it; fluffed #8 as I got stuck behind the building; and went around to #9, by which point Grace had caught me by a minute. She was right behind me to #10 and #11, I got away a bit over the bridge but fluffed #14 so she caught me back up, she got slightly ahead past the Lecture Theatre due to another Brad faff, but I pulled away again on the long run in and finished 6s clear (but 54s down). So, not a good run technically, but happier with my pace than I'd expected to be. Happy until I downloaded, that is. :-( TRIMP 49.3.
Friday Mar 9, 2018 #
Strength training 50:00 [1]
Thursday Mar 8, 2018 #
Note
(rest day)
Wednesday Mar 7, 2018 #
Strength training 30:00 [1]
Cycling (Turbo Trainer) 44:22 25.95 km (35.1 kph) +301m
ahr:142 max:155
Felt like a decent effort, and got a solid PB for the overall loop, but I was a bit lacking in power on the Leith Hill climb and was a chunk down on that segment (7:18, PB is 06:47). Fair enough - I haven't been doing many hills on the bike recently. TRIMP 83.1, avg 239W
Tuesday Mar 6, 2018 #
Gym (AMT) 39:57 9.06 km (4:25 / km)
ahr:129 max:138
Gym (Cardio) 10:04 2.25 km (4:28 / km)
ahr:127 max:144