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Training Log Archive: bradc

In the 7 days ending Jun 2, 2019:

activity # timemileskm+m
  Walking2 2:37:53 10.08(15:40) 16.22(9:44) 261
  Running3 1:17:17 6.86(11:16) 11.05(7:00) 233
  Orienteering1 54:22 5.26(10:21) 8.46(6:26) 119
  Elliptigo1 51:44 12.34(14.3/h) 19.86(23.0/h) 161
  Gym1 30:02
  Strength training1 26:29
  Total7 6:37:47 34.54 55.59 774
  [1-5]7 3:56:18

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

11 AM

Running 4:51 intensity: (49 @0) + (2:49 @1) + (1:13 @2) 0.78 km (6:11 / km)
ahr:120 max:132

Orienteering 54:22 intensity: (43 @0) + (2:53 @1) + (10:40 @2) + (18:54 @3) + (21:12 @4) 8.46 km (6:26 / km) +119m 6:00 / km
ahr:145 max:160 (injured) shoes: Nike Air Pegasus 35

SOUL Urban at South Queensferry: Course 2, Vet Men. No aspirations for this other than to jog around and bag a few controls. Strapped on the back brace and knee brace and off I went. Quite surprised to make it all the way around the course without anything breaking! Very slow pace which meant that I navigated well, apart from one missed route choice where a North line crossing a gunnel looked like a wall that blocked it, so I took a long loop around and lost a minute or so.

Saturday Jun 1, 2019 #

8 AM

Walking 1:21:50 intensity: (1:20:23 @0) + (1:27 @1) 8.32 km (9:50 / km) +121m 9:10 / km
ahr:93 max:123 (injured) shoes: Hoka Mafate 4

No back support. Stiff and sore to start, as per, but all good after the first km.
1 PM

Elliptigo 51:44 intensity: (1:45 @0) + (31 @1) + (4:03 @2) + (35:57 @3) + (8:56 @4) + (32 @5) 19.86 km (23.0 kph) +161m
ahr:145 max:165 (injured) shoes: Elliptigo

Oof, unfit. Toiled into the wind on the way back. Not ready to lift the injured flag yet, but things are definitely improving at a decent lick now.

Friday May 31, 2019 #

1 PM

Gym (Cross-trainer) 30:02 intensity: (55 @0) + (17 @1) + (1:01 @2) + (2:52 @3) + (15:03 @4) + (9:54 @5)
ahr:157 max:170 (injured)

Time to awaken my CV system from its extended three-month slumber. Quite a rude awakening at that! Pitiful effort, and embarrassing amounts of perspiration generated, but you have to start somewhere.

Strength training 26:29 intensity: (3:00 @0) + (17:21 @1) + (5:34 @2) + (34 @3)
ahr:122 max:147 (injured)

In the gym. Ropes, core, planks, lunges and 'bells. No screaming from my back, but rather too much wibbly-wobbling from my waist.

Thursday May 30, 2019 #

3 PM

Running 35:00 [1] 3.5 km (10:00 / km) +80m 8:58 / km
(injured) shoes: Hoka Speedgoat 2

To & from the Laighills with the school running club, for some orienteering. First "run" without the back support on... survived!

Tuesday May 28, 2019 #

6 AM

Running 37:26 intensity: (22 @0) + (46 @1) + (2:24 @2) + (17:02 @3) + (16:52 @4) 6.76 km (5:32 / km) +153m 4:58 / km
ahr:149 max:157 (injured) shoes: Hoka Speedgoat 2

Morning Jog to the Gathering Stane.
Stretched to get rid of the worst of my back stiffness, then started off at a slow, stilted jog. This turned into a shuffle and eventually even turned into a "run". Very careful on the downhills. Followed up by some rollering and tennis ball action.

Monday May 27, 2019 #

6 AM

Walking 1:16:03 intensity: (1:13:32 @0) + (1:56 @1) + (35 @2) 7.9 km (9:37 / km) +140m 8:50 / km
ahr:101 max:135 (injured) shoes: Hoka Mafate 4

Morning Walk. Unsurprisingly I had a bad night's sleep with niggling LBP (top of left glute) after the weekend's exertions, so I was glad to get up and go for a walk. It didn't relieve the discomfort any but it did at least take my mind off it.

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