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Training Log Archive: bradc

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Strength training3 1:20:00
  Cycling1 1:05:07 10.72(9.9/h) 17.26(15.9/h) 429
  Walking1 52:18 3.48(15:01) 5.6(9:20) 131
  Running2 47:31 5.02(9:28) 8.08(5:53) 102
  Gym1 44:08
  Orienteering1 41:16 3.97(10:24) 6.39(6:27) 20
  Total9 5:30:20 23.2 37.33 682
  [1-5]9 5:01:05

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MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

Note

Duff knees. Today's exercise consisted of much scrubbing and cleaning up after E's birthday sleepover party.

Saturday Oct 5, 2019 #

11 AM

Running 11:19 intensity: (1 @0) + (9 @1) + (7 @2) + (3:33 @3) + (7:28 @4) + (1 @5) 1.68 km (6:45 / km) +30m 6:12 / km
ahr:144 max:161 shoes: Hoka Speedgoat 2

Warm up jog at Dechmont Law with Jamie, once around the U13 course before he raced it. Good memories of a racing around here a few times myself - no chance these days, knees too cr*p. Lad did fine, as did Hanna B!

Running 6:36 intensity: (11 @1) + (10 @2) + (1:33 @3) + (4:42 @4) 1.0 km (6:35 / km) +22m 5:56 / km
ahr:143 max:155 shoes: Hoka Speedgoat 2

And a warm down with J.
1 PM

Orienteering 41:16 intensity: (12 @1) + (8 @2) + (5:22 @3) + (28:37 @4) + (6:57 @5) ** 6.39 km (6:27 / km) +20m 6:22 / km
ahr:152 max:165 shoes: 2019 Salomon Speedtrak

On to the Kelpies for some O on a new map. Good effort for a first-time planner by Neil P; unfortunately a couple of controls (#10 and #12) in the wrong place and some legs could have been tweaked to avoid the grot, but, we've all got to start somewhere! It should be a fine wee area for sprint-O, too. Today I was a bit leery of the tarmac but, clearly, not enough so - Green would have been a better choice than Blue. My R knee packed up at about #15 and it was a slow and uncomfortable trundle back from there.

Friday Oct 4, 2019 #

1 PM

Gym (Vario) 30:03 intensity: (16 @0) + (17 @1) + (39 @2) + (14:48 @3) + (14:03 @4)
ahr:141 max:157

Too tired to get up for my half-baked plan to bag some Munros on the last non-rainy day for a bit. 5 hours driving and 6 hours on the hill... not happening today. Off to work instead, and off to the gym at lunchtime. The sole operational elliptical was busy, so I hit the Vario (treacle-running machine) instead for 30 mins X-T programme. Unspectacular.

Gym (Stair-stepper) 14:05 intensity: (6 @1) + (41 @2) + (1:08 @3) + (12:10 @4)
ahr:147 max:156

Haven't been on this machine in a while. Absolutely dripping afterwards. Shame I'd forgotten my towel (sigh).

Wednesday Oct 2, 2019 #

7 AM

Strength training 30:00 [1]

3C + core
1 PM

Cycling (MTB) 1:05:07 intensity: (17 @0) + (5:59 @1) + (21:14 @2) + (19:36 @3) + (18:01 @4) 17.26 km (15.9 kph) +429m
ahr:129 max:155 shoes: Boardman MTB Pro FS

0C at 7am turned into a cool but crystal clear day. Time to put on some long sleeves and drag the MTB up to the Jerah col. No real training goals just now so not motivated to push it; just out to enjoy the views. Lovely.

Tuesday Oct 1, 2019 #

4 PM

Walking 52:18 intensity: (28:24 @0) + (21:43 @1) + (1:51 @2) + (20 @3) 5.6 km (9:20 / km) +131m 8:21 / km
ahr:86 max:138

Monday Sep 30, 2019 #

12 PM

Running (Easy) 29:36 intensity: (17 @0) + (7 @1) + (41 @2) + (7:57 @3) + (20:34 @4) 5.4 km (5:29 / km) +50m 5:14 / km
ahr:143 max:154 shoes: Hoka Speedgoat 2

Lunchtime, easy from the office - back still twitchy. The legs weren't up to more than a plod, anyway. Since I was just going for a jog, I went off in search of a couple of old woody trails I haven't visited in an age. Found one of them. A bit too much tarmac on the rest of the route, though, so my R hamstring started to object and I stopped at the 5km mark to lie down on a burnt-out park bench (ah, the sights of Livingston) and then walk back.
6 PM

Strength training (Pilates) 30:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

30/5, then 20/5

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