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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Cycling2 3:06:02 45.4(14.6/h) 73.07(23.6/h) 990
  Running4 1:20:32 8.15(9:53) 13.12(6:08) 256
  Strength training2 1:00:00
  Orienteering1 55:54 4.74(11:47) 7.63(7:20) 107
  Total7 6:22:28 58.3 93.82 1353
  [1-5]7 5:47:31

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

1 PM

Cycling (MTB) 1:40:36 intensity: (32:36 @0) + (24:48 @1) + (29:36 @2) + (13:36 @3) 23.05 km (13.7 kph) +593m
ahr:118 max:144 shoes: Boardman MTB Pro FS

Christening the new mountain bike. Bikes have got a lot better since I bought my last MTB, in 1997. Sadly, my legs have rather gone in the opposite direction. Toiled up the Jerah track but enjoyed the grassy track descent down to Lossburn reservoir. Had to hoik the bike over a couple of locked gates but it was worth the effort. Bumped into Jan and Gareth at Cocksburn reservoir and had a nice wee chat (aka rest!!!) TRIMP 112.6

Saturday Jan 19, 2019 #

11 AM

Orienteering 55:54 intensity: (20:00 @2) + (35:54 @3) *** 7.63 km (7:20 / km) +107m 6:51 / km
shoes: VJ Integrator 2017 dobs

A spot of O after helping at the Plean Park Run. Shockingly bad orienteering. Too concerned about my knee, I wasn't concentrating on navigation at all, and was all over the place. Must have dumped the best part of 10 minutes in two big misses and one vegetation blunder. That, coupled with a jogging pace - not my finest hour.
HR strap kaput again - in the bin. Unimpressed.

Running warm up/down 13:21 [2] 1.64 km (8:08 / km) +29m 7:29 / km
shoes: VJ Integrator 2017 dobs

Collecting in a few controls for Chris. Knee very stiff until I got going.

Thursday Jan 17, 2019 #

1 PM

Running (Trail run) 32:49 intensity: (1:38 @0) + (59 @1) + (4:30 @2) + (19:34 @3) + (6:08 @4) 6.22 km (5:17 / km) +135m 4:46 / km
ahr:140 max:154 shoes: Hoka Speedgoat 2

Had to pop down to the opticians to pick up some lenses and, since it was such a lovely day, I detoured home via the Darn Path. Just steady/easy - my lower right quad is still pretty sore after yesterday. TRIMP 61.2.
3 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +39m 7:25 / km
shoes: Nike Air Pegasus 35

School running club. R quad pretty fragged so I just jogged to the session, around the lap to drop cones and around again to collect. Still pretty sore even with that.

Wednesday Jan 16, 2019 #

12 PM

Cycling (Turbo Trainer) 1:25:26 intensity: (43 @0) + (3:34 @1) + (26:19 @2) + (51:18 @3) + (3:32 @4) 50.02 km (35.1 kph) +397m
ahr:139 max:159 shoes: Genesis Croix de Fer 30 2016

Tour de Zwift - Stage 5 (A). 3 laps of the Richmond UCI Worlds 2015 circuit.

3 stages down, 6 to go, although my lower R quad is screaming at me after this one (can't walk or properly bend the knee) so we'll just have to see about that! Hopefully not torn or anything. Owwwwww

Technical issues meant I was late to the game by about 2 minutes, then I had to stop to go rescue the bread from the oven, then start up my fan, so, ah, lots of excuses for being cr*p but, basically, I'm rubbish on the flats. Liked the short sharp hills, though. TRIMP 148.4, NP 218W.

Monday Jan 14, 2019 #

6 PM

Strength training (Pilates) 40:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

2 sets of 30/5, continuous - decent effort level.

Running (Road) 14:22 [3] 2.76 km (5:12 / km) +53m 4:45 / km
shoes: Nike Air Pegasus 35

Jog back from Pilates. L knee not great, so I cut the route short. TRIMP 28.

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