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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Apr 9, 2018:

activity # timemileskm+m
  Cycling5 4:12:09 73.64(17.5/h) 118.51(28.2/h) 2227
  Strength training5 2:50:00
  Orienteering1 1:03:45 4.42(14:25) 7.12(8:57) 41717 /21c80%
  Total11 8:05:54 78.06 125.63 264417 /21c80%
  [1-5]11 8:03:02
averages - weight:64.3kg

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Monday Apr 9, 2018 #

7 AM

Strength training 35:00 [1]

DBP+core
7 PM

Strength training (Circuits) 25:00 [2]

A screw through your tyre can put a big dampener on your day :-(.
I arrived back in Dunblane too late for all bar the last 5 minutes of Pilates, and the session was running late so we only managed 1 set of 45/5 circuits.

Sunday Apr 8, 2018 #

Event: CompassPoint Scottish Orienteering League 2
 
11 AM

Orienteering race 1:03:45 intensity: (19 @0) + (2:35 @1) + (9:05 @2) + (38:11 @3) + (13:35 @4) *** 7.12 km (8:57 / km) +417m 6:56 / km
ahr:143 max:157 spiked:17/21c shoes: VJ Integrator 2017 dobs

SOL2 Linn of Tummel. M45 5.9km +420m.
Legs and head very tired, so this was just a steady plod around a steep but lovely hillside. Caught out by the two tricky controls on vague slopes - as usual - and was too high for #7 in the ravine, ca. 4 mins lost in total; so, I was surprised to be only 4 minutes down, given how slowly I was going. TRIMP 122.5.

Saturday Apr 7, 2018 #

9 AM

Cycling (Turbo Trainer) 1:38:22 intensity: (20 @0) + (4:07 @1) + (50:24 @2) + (42:23 @3) + (1:08 @4) 50.01 km (30.5 kph) +898m
ahr:136 max:155 shoes: Genesis Croix de Fer 30 2016

Surrey Hills plus. I'd have loved to get out on the roads this morning but had too many chores to run. I was also a bit unsure whether my knees would be up to a long ride - didn't fancy being stranded! Back on the turbo, then, for a decent middle distance session before heading out on my errands. TRIMP 157, 215W.
12 PM

Cycling (Road) 28:57 intensity: (14 @0) + (3:17 @1) + (12:41 @2) + (12:45 @3) 11.86 km (24.6 kph) +81m
ahr:135 max:145 shoes: Specialized Globe Vienna Disc

Errands by bike. To Central Garage to pick up the car, which has a shiny, new, very expensive, clutch. At least the cycle there was nice. TRIMP 44.2.

Friday Apr 6, 2018 #

7 AM

Strength training 30:00 [1]

3C. Slightly creaky knees

Thursday Apr 5, 2018 #

1 PM

Cycling (Turbo Trainer) 1:08:22 intensity: (36 @0) + (1:02 @1) + (6:48 @2) + (20:40 @3) + (39:16 @4) 21.08 km (18.5 kph) +1132m
ahr:148 max:160 shoes: Genesis Croix de Fer 30 2016

Lunchtime hill session on the Road to Sky. Steady, cautious first attempt at the Alpe du Zwift (basically a virtual Alpe d'Huez). Decent grind, and happy with the time (53:27) despite keeping the afterburners off. Might need a recovery spin later... TRIMP 148.
9 PM

Cycling (Turbo Trainer) 25:00 intensity: (46 @0) + (1:38 @1) + (18:30 @2) + (3:20 @3) + (46 @4) 15.53 km (37.3 kph) +33m
ahr:134 max:158 shoes: Genesis Croix de Fer 30 2016

Recovery spin. Oooh, lactic. TRIMP 38.1, avg 206W.

Wednesday Apr 4, 2018 #

7 AM

Strength training 30:00 [1]
weight:64.3kg

DBP + core

Tuesday Apr 3, 2018 #

7 AM

Strength training 50:00 [1]

3C3DB15 + knee physio. Back to it after a wee layoff, so, quite hard work with the weights this morning!

In other news, my L knee doesn't seem any more swollen that it was when I left for the JK, but that still means that it's got a lump and isn't tracking right.
5 PM

Cycling (Turbo trainer) 31:28 intensity: (37 @0) + (46 @1) + (10:41 @2) + (18:53 @3) + (31 @4) 20.03 km (38.2 kph) +83m
ahr:140 max:153 shoes: Genesis Croix de Fer 30 2016

Recovery spin. Aims : mobilise back to try to address the R h/s sciatica, do NOT aggravate L knee. I hope.

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