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Training Log Archive: bradc

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Cycling5 5:21:51 84.94(15.8/h) 136.69(25.5/h) 1086
  Orienteering4 4:03:08 19.62(12:24) 31.57(7:42) 917
  Gym4 3:08:34 27.03 43.5
  Strength training2 2:10:57
  Running5 2:02:03 13.78(8:52) 22.17(5:30) 499
  E-cycling1 32:57 10.87(19.8/h) 17.5(31.9/h) 136
  Swimming1 30:00 0.78(38:37) 1.25(24:00)
  Total18 17:49:30 157.01 252.68 2637
  [1-5]18 17:34:01

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Saturday Nov 30, 2013 #

2 PM

Cycling (Road) 54:44 intensity: (1:30 @1) + (28:24 @2) + (22:08 @3) + (2:42 @4) 23.75 km (26.0 kph) +165m
ahr:138 max:158 (injured) shoes: Specialized Globe Vienna Disc

Gentle/steady cycle to Braco & back, to see how my chest pain (costochondritis) is affected by gentle exercise - and give me a steer on how hard I can run tomorrow. It was OK, a bit sore whilst cycling, but became really quite sore afterwards; brufen required. I'll have to take it easy tomorrow. Apparently this can last for 6-8 weeks :-(. TRIMP 92.6.

Friday Nov 29, 2013 #

Note
(rest day)

I have an 'itis! Costocondritis. Oh, and a head cold. And a plate-sized blister on my heel.

Thursday Nov 28, 2013 #

Note
(rest day)

Sore, chest pain

Wednesday Nov 27, 2013 #

6 PM

Orienteering race (Night-O) 1:03:33 intensity: (24 @1) + (3:10 @2) + (4:45 @3) + (23:55 @4) + (31:19 @5) **** 9.03 km (7:02 / km) +153m 6:29 / km
ahr:160 max:171 shoes: Inov8 O-Roc 350

FVO Night race 3 - Doune. Long (6.3km). Can't remember the last time I went night orienteering, but - once again - I had to re-learn the lesson that it is night ORIENTEERING and not just night running through a forest like a headless chicken. Ran right past #3 (1 min), then was poor, poor, poor in the forest to the north of the area, but in good company on that score. Then was steady enough, but blew it all at #15 where I was convinced that everyone had dived in too early - and lost ca 2m30. Couldn't find #17, couldn't find #18 - a bit dispirited after #17, TBH. Seven minutes lost in the last six controls...
Moving alright tonight but feeling very beaten up the next morning, although for once the LBP was playing second fiddle to the chest pains that woke me up at 6am. TRIMP 187.5.
C • Oh dear 2

Monday Nov 25, 2013 #

1 PM

Swimming 30:00 [2] 1.25 km (24:00 / km)

If swimming is like riding a bike - as in, you never forget - then I am obviously starting to suffer from Alzheimer's. Thrashed around like a drowning landlubber for 50x25m lengths - not pretty.

Sunday Nov 24, 2013 #

2 PM

Cycling (Road) 1:43:15 [2] 42.15 km (24.5 kph) +475m
ahr:130 max:151 shoes: Specialized Globe Vienna Disc

Road bike out to Torrie via Deanston road; icy, so then turned right to Callander and came back along the A84. Bit of a pootle. TRIMP 124.75.

Note: no GPS trace because the Garmin Communicator Plugin is not compatible with IE11, it seems - don't upgrade yet, folks.

Saturday Nov 23, 2013 #

11 AM

Gym (Cross-ramp) 40:00 intensity: (4:30 @0) + (4:07 @1) + (7:57 @2) + (17:19 @3) + (6:07 @4) 8.65 km (4:37 / km)
ahr:136 max:158

An even more glorious morning, fantastic opportunity to leap into the Walshes and head for the hills... except that my back said no. Depressing trudge to the gym, instead.
SU gym is now closed for refurbishment, it seems - with just a few bits of kit moved down to one of the squash courts. Just three rowing machines, four bikes, a stepper and a cross ramp; no cross trainers. My back normally doesn't like the cross ramp, due to the angles involved, but I had no choice today, so made for a very gentle intro, steady session and cool down. TRIMP 63.

Cycling (Exercise bike) 20:00 intensity: (4:31 @0) + (4:51 @1) + (5:01 @2) + (5:37 @3) 9.25 km (27.8 kph)
ahr:125 max:147

20 on the recumbent bike. Started easy again, gradual ramp up, short cool down. TRIMP 22.6.

Friday Nov 22, 2013 #

1 PM

Running (Trail) 41:30 intensity: (3 @2) + (5:52 @3) + (31:16 @4) + (4:19 @5) 8.57 km (4:51 / km) +136m 4:29 / km
ahr:158 max:171 shoes: Inov-8 RocLite 319

A gorgeously crisp, clear day that demanded a run to Livingston's best - OK, only - viewpoint: Dechmont Law. Had a very lovely run around parts of the old XC course, including a loop to the other side of the M8, and finishing over the Law. Had to stop to stretch out an ever-tightening lower back (trails pretty much rock-hard) but otherwise moving reasonably well. TRIMP 115.4.

Wednesday Nov 20, 2013 #

2 PM

Gym (Cross trainer) 20:00 intensity: (28 @0) + (21 @1) + (1:16 @2) + (1:59 @3) + (8:59 @4) + (6:57 @5) 4.5 km (4:27 / km)
ahr:154 max:168

+25. XT (Livi) XC programme. Very sweaty, Betty. TRIMP 51.1.

Gym (Cross trainer) 12:00 intensity: (4:00 @3) + (8:00 @4) 2.67 km (4:30 / km)

Vario, hill programme; didn't feel up to the interval session! TRIMP 25ish.

Strength training 10:57 intensity: (6:00 @0) + (4:29 @1) + (27 @2) + (1 @4)
ahr:113 max:161

Monday Nov 18, 2013 #

2 PM

Running (Easy run) 23:37 intensity: (5 @1) + (1:04 @2) + (20:24 @3) + (2:04 @4) 4.68 km (5:03 / km) +33m 4:53 / km
ahr:144 max:159 shoes: Nike Air Icarus+

Gentle jog from the office. Back giving me gip today, has been since Saturday - and the office chair seems to exacerbate things. Hopefully this will have been just enough to loosen things off rather than just enough to trigger an LBP-enforced lay-off... TRIMP 45.2

Sunday Nov 17, 2013 #

12 PM

Cycling (Road) 53:15 intensity: (15:22 @1) + (32:24 @2) + (4:51 @3) + (38 @4) 23.74 km (26.7 kph) +160m
ahr:129 max:156 shoes: Specialized Globe Vienna Disc

Braco return. This was meant to be a gentle "recovery" spin but even at a slow pace, my legs were cack. Methinks slightly tired from yesterday, but mostly just very dehydrated after last night... Still, better than some, eh, Lard?!
TBH I think I burned more calories later, when I spent half an hour "dancing" with the kids! TRIMP 72.3.

Saturday Nov 16, 2013 #

11 AM

Orienteering race 1:07:31 intensity: (16 @1) + (6:38 @2) + (10:48 @3) + (33:48 @4) + (16:01 @5) *** 8.16 km (8:16 / km) +180m 7:27 / km
ahr:157 max:172 shoes: Inov8 O-Roc 350

Club Champs at Barr Wood - Blue (5.7km). D'oh. Went out pretty hard, but completely failed to leave #1 on the correct bearing, and Mark J had caught me up by #2. Then it was pretty head-to-head hard running for a bit; although we both lost 5-6 mins at #6, looking for a boulder which turned out to be a hut - whoops, control list malfunction. Blew #7 a little too, still distracted. Then OK, tiring a bit, but taking better lines than MJ. Then leaving #16 I saw that there was a great route choice leg to the next control, so I decided on a master non-obvious route that I knew I could run hard. Except that when I got to #18, I noticed that #17 was mid-way along the other route choice... ah. Bums. Bashed back through the green and half-heartedly tried to find #17, but lost heart and jogged back. D'oh, again! TRIMP 180.0.

Friday Nov 15, 2013 #

1 PM

Gym (Cross trainer) 19:33 intensity: (15 @1) + (1:02 @2) + (2:00 @3) + (12:15 @4) + (4:01 @5) 4.5 km (4:21 / km)
ahr:156 max:166

+25. Got a wobbly cross-trainer today; unfortunately hit resonant frequency and almost toppled the b!**dy thing over! TRIMP 53.8.

Gym (Cross trainer) 11:54 intensity: (27 @1) + (27 @2) + (1:29 @3) + (7:52 @4) + (1:39 @5) 2.67 km (4:27 / km)
ahr:155 max:169

Short interval session on the vario - pushed hard. TRIMP 30.9.

Gym (Strength training) 15:00 [1]

Core and 'bells, stretching.

Wednesday Nov 13, 2013 #

4 PM

E-cycling (Road) 32:57 intensity: (7:16 @1) + (14:23 @2) + (10:28 @3) + (50 @4) 17.5 km (31.9 kph) +136m
ahr:134 max:153 shoes: Kalkhoff Pro Connect S10

Errand running. It was a nice enough day earlier on but, of course, by the time I got out it was dark - and very quickly the rain arrived. Within 5 minutes it started to absolutely hammer down, so my errand was aborted. Drowned rat (again) by the time I got home. At least the bike didn't fuse... German made, not Italian!! TRIMP 49.9.

Monday Nov 11, 2013 #

4 PM

Running (Trail) 38:58 intensity: (21 @1) + (4:06 @2) + (14:18 @3) + (20:13 @4) 6.64 km (5:52 / km) +166m 5:13 / km
ahr:149 max:161 shoes: Inov-8 RocLite 319

Easy loop around the Gathering Stane, a snatched opportunity to get out before dark after finishing early. Feeling heavy - and a bit sick, TBH - after the large business lunch and, of course, dehydrated, from not drinking enough - all in all, a bit of a struggle. Back not happy at running two days in a row, either - silly.
Hard work to find my way in the "trail" through Big Wood in the encroaching dusk! Very boggy underfoot, too. Winter is most definitely here. TRIMP 83.4.

Sunday Nov 10, 2013 #

10 AM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km) +100m 6:40 / km
shoes: Inov8 O-Roc 350

A fairly energetic warm up, having to run all the way uphill to the start to make my start time!

Orienteering race 50:44 intensity: (9 @1) + (30 @2) + (2:29 @3) + (34:24 @4) + (13:12 @5) *** 7.14 km (7:06 / km) +316m 5:49 / km
ahr:161 max:170 shoes: Inov8 O-Roc 350

SOSOL 1, N Pentland Hills. Blue: 5.9km +200m. Er, what?

A glorious day to be on the hills. One of those days when you just want to run and run - and when your brain, sadly, remembers your legs as being very much faster than the leaden lumps that they have become!

A reasonable effort, if desperately unfit; all very straightforward, so this is what would traditionally have been "my kind of area". I still managed to take a ridiculous route to #2. Legs useless on the climbs. So, I was happy enough to end up 4th. I could easily find the minute I would have needed to nab second place (#2 alone would account for that) but Daniel was 20% faster, at 42 minutes. TRIMP 153.0
C • Good run 2

Friday Nov 8, 2013 #

5 PM

Gym (Cross-trainer) 45:01 intensity: (1:35 @1) + (1:32 @2) + (9:55 @3) + (20:39 @4) + (11:20 @5) 10.06 km (4:28 / km)
ahr:155 max:174

+38. Probably a PB for 45 mins on the XT cross-country programme; but then, I was well rested, and was also full of seething indignation after being ripped off by the garage, and furiously set about working that off. TRIMP 118 (got your number)

Gym (Cardio) 5:05 intensity: (1 @1) + (24 @2) + (26 @3) + (3:07 @4) + (1:07 @5) 1.26 km (4:02 / km)
ahr:156 max:169

Rowing. Blasted it for 2 mins, 1 min easy, blast for another 2. TRIMP 13.2.

Gym (Cardio) 20:01 intensity: (43 @1) + (8:34 @2) + (8:45 @3) + (1:59 @4) 9.19 km (2:11 / km)
ahr:136 max:154

Ease down on the exercise bike. Well, pretty steady 17+mph average pace, in the end! TRIMP 31.

Monday Nov 4, 2013 #

8 PM

Strength training (Pilates) 40:00 [1]

At home. With lots of abs pummelling.

Strength training 1:20:00 [1]

Fitba'! No, the big round blow-up ball stuff, not that nancy team game on 'telly.

Sunday Nov 3, 2013 #

10 AM

Running 7:58 intensity: (2:28 @3) + (4:39 @4) + (51 @5) 1.28 km (6:13 / km) +64m 4:59 / km
ahr:160 max:168 shoes: Inov8 O-Roc 350

Fast jog to the start (late, of course). TRIMP 14.6.

Orienteering race 1:01:20 intensity: (44 @1) + (6:39 @2) + (29:36 @3) + (24:21 @4) 7.24 km (8:28 / km) +268m 7:09 / km
ahr:148 max:165 shoes: Inov8 O-Roc 350

Scot Score Champs, old man course (60 min). Late, so well warmed up by the time I got there; good job, as it was chilly and blowy! Took a conservative route, not expecting to be able to do all of the controls on the hill, and paid for that mistake, I think; I'd have been better to grab all the hill ones and just leg it for home, rather than faff into and out of the SW area to grab two controls, then miss in the last area and get fuddled with the many paths/rides, thus coming home late. Also missed #197 on the hill (20pts) - just couldn't see it and couldn't waste the time.
So, pretty poor, though I ran OK; with a clean execution of my route I'd have bagged 385pts, so, well down on Jase. Looking afterwards, had I stuck up on the slope, 430pts might - just - have been achievable.
Fun, anyway. Although I don't like Scores :-). TRIMP 130.7.

Saturday Nov 2, 2013 #

10 AM

Cycling (Road) 1:30:37 intensity: (2:10 @1) + (5:39 @2) + (48:10 @3) + (34:38 @4) 37.8 km (25.0 kph) +287m
ahr:147 max:163 shoes: Specialized Globe Vienna Disc

So the downpour started an hour and half earlier than predicted, just as I was halfway along the Deanston road to Torrie. Soaked by the time I got to Torrie, feet already going numb, so I turned tail; utterly drowned by the time I got home. Ow ow ow painful recirculation in the tootsies! Ah, Scottish weather. TRIMP 190.7.

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