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Training Log Archive: bradc

In the 7 days ending Sep 9, 2018:

activity	#	time	miles		km		+m
Running	3	1:52:12	12.53	(8:57)	20.16	(5:34)	535
Strength training	2	55:00
Elliptigo	1	50:53	13.15	(15.5/h)	21.17	(25.0/h)	151
Cycling	1	46:56	18.77	(24.0/h)	30.21	(38.6/h)	254
Orienteering	1	19:50	2.28	(8:42)	3.67	(5:24)	66	18 /	22c	81%
Total	8	4:44:51	46.73		75.21		1006	18 /	22c	81%
[1-5]	8	4:39:39

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Sunday Sep 9, 2018 #

9 AM

Running warm up/down 10:43 1.68 km (6:23 / km) +8m 6:14 / km
ahr:120 max:135 shoes: Hoka Speedgoat 2

One lap of the junior park run with Eilidh. Veeerrrryy slowly. Then some supporting. TRIMP 13.7.

Running (Trail) 16:37 2.93 km (5:40 / km) +52m 5:12 / km
ahr:134 max:142 shoes: Hoka Speedgoat 2

Easy lap of King's Park with Janine post park run. Neither of us felt like doing another lap. TRIMP 24.3.

Saturday Sep 8, 2018 #

8 AM

Strength training 25:00 [1]

3C + physio. Knee slightly swollen again... Elliptigo?

9 AM

Cycling (Turbo trainer) 46:56 30.21 km (38.6 kph) +254m
ahr:140 max:159 shoes: Genesis Croix de Fer 30 2016

Home alone dad, so I was restricted to house- (garage-) bound exercise and couldn't plan a 90 minute grindfest, either. Short and sharp it was, then, figure of 8 route. Pushed on the wee climbs and sprints.

Friday Sep 7, 2018 #

1 PM

Elliptigo 50:53 21.17 km (25.0 kph) +151m
ahr:142 max:159

I've hardly racked up any Elliptigo miles this year, as I'd suspected that it might have been exacerbating my knee issues. Result: ruddy hard work when I do get out on it! I certainly earned my out-of-date pork pie lunch. TRIMP 97.1.

Thursday Sep 6, 2018 #

Note
(rest day)

Rest day - working, then Newton Running Club after school. Some of the new P5 intake are FAST!

Wednesday Sep 5, 2018 #

6 PM

Orienteering race 19:50 **** 3.67 km (5:24 / km) +66m 4:58 / km
ahr:158 max:165 spiked:18/22c shoes: Nike Air Pegasus 35

Linlithgow is a grand wee area for Sprint-O, and Grace's courses made the most of it; nice and technical and fast. My legs, unfortunately, were absolutely rubbish after yesterday, and all I could manage was a plod. Was generally fine with route choice, poor in the circle, and had one brain fade when I saw Rupert (who had started a good two minutes ahead of me) standing as I approached my #13; dropped about 30s there. Struggled to get the dibber to punch at most controls, too - SI Air a definite advantage tonight. Well off the pace.

Tuesday Sep 4, 2018 #

6 PM

Running (Hills) 59:49 10.25 km (5:50 / km) +438m 4:49 / km
ahr:154 max:168 shoes: Hoka Speedgoat 2

Whilst the boys were running in circles at the track, I went for a proper run - up a hill! Haven't run along the Blairlogie track in ages so I headed out that way and came back over Dumyat. No heroics tonight, just nice and steady - I'd forgotten how tough a climb it is from that side! Nice and loose on the descent; had to stop a couple of times to let a group of bikers through, but I wasn't in any hurry. Cracking night to be out, although it was getting a bit dark through the woods at the end. Not long until it'll be time to dust off the head torch. TRIMP 152.6.

Monday Sep 3, 2018 #

7 AM

Strength training 30:00 [1]

3DB15 + core. Hard work - I've let this slide over summer, time to get back to it.

1 PM

Running (Trail) 25:03 5.3 km (4:44 / km) +38m 4:34 / km
ahr:151 max:156 shoes: Nike Air Pegasus 35

Lunchtime pootle, just escaping the desk today. Very light precipitation; cool to start but warmed up quickly, legs felt good, but not tempted to go further. TRIMP 58.8.

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