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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:39:40 8.9(11:12) 14.32(6:58) 324
  Running2 1:01:21 7.48(8:12) 12.04(5:06) 202
  Gym1 42:00 3.57(11:47) 5.74(7:19)
  Cycling1 35:00 13.96(2:30) 22.46(1:33) 127
  Strength training1 15:00
  Total6 4:13:01 33.9 54.56 653
  [1-5]6 4:08:42
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TuWeThFrSaSuMo

Sunday Dec 9 #

11 AM

Orienteering race 57:44 intensity: (1:06 @0) + (20 @1) + (1:07 @2) + (11:03 @3) + (37:33 @4) + (6:35 @5) *** 8.1 km (7:08 / km) +289m 6:03 / km
ahr:153 max:166 shoes: VJ Integrator 2017 dobs

TAY Xmas Score @ St. Magdalene Hill. Always a fun event. Struggled off the start and all the way round with the map; printing both control numbers and the points scored made it really hard to see the control circles! Just one big blunder where I got distracted by Neil running to the wrong gate and promptly misplaced myself, a good 2+ minutes chucked, although I still finished with 2m20s to spare. Missed one 20 pointer that I thought I'd tagged on the way out, and missed the Fairy, but otherwise got the lot. Was taking the same route as J9 for most of it; I was toiling a bit with tired legs but she was running well, good to see her on the way back after more than 2 years off. TRIMP 142.

Saturday Dec 8 #

12 PM

Orienteering race 41:56 intensity: (18 @0) + (9 @1) + (24 @2) + (3:21 @3) + (29:11 @4) + (8:33 @5) *** 6.22 km (6:45 / km) +36m 6:33 / km
ahr:157 max:166 shoes: VJ Integrator 2017 dobs

O: Gleneagles Estate. Blue: 5.7km.
First time running here. Nice mix of terrain but I had no strength in the soggy, heathery moorland, just couldn't get my knees up high enough; Fraser hoovered me up. Typically slow first few controls, but navigated steadily enough apart from a 20s stuff up leaving #20. TRIMP 111.9.

Friday Dec 7 #

12 PM

Gym (Elliptical) 30:00 intensity: (43 @0) + (45 @1) + (1:59 @2) + (8:47 @3) + (14:47 @4) + (2:59 @5) 4.24 km (7:05 / km)
ahr:150 max:166

Who am I kidding with this running stuff - two days' gentle outings were all it took to b*gger my back. Oh well. Cross train, cross train... never say di... *croak*. TRIMP 68.5.

Gym (Cross-over) 12:00 [2] 1.5 km (8:00 / km)
ahr:136 max:142

Easy on the Synchro, a wee bit of side-to-side action to mobile those hip adductors, abductors, deductors, destructors... TRIMP 15.

Strength training 15:00 [1]

vertical crunches, ropes, DBs (arms)

Thursday Dec 6 #

12 PM

Cycling (Turbo Trainer) 35:00 intensity: (25 @0) + (52 @1) + (5:38 @2) + (17:16 @3) + (10:49 @4) 22.46 km (1:33 / km) +127m 1:31 / km
ahr:145 max:160 shoes: Genesis Croix de Fer 30 2016

Lunchtime spin - Watopia flat route. Back too sore to run today, despite the sunshine outside :-(. Kept cadence high (ca. 90rpm), torque low. TRIMP 70.6, NP 225W.

Wednesday Dec 5 #

1 PM

Running (Trail run) 33:38 intensity: (21 @0) + (22 @1) + (1:24 @2) + (7:41 @3) + (23:38 @4) + (12 @5) 6.52 km (5:10 / km) +160m 4:36 / km
ahr:151 max:162 shoes: Hoka Speedgoat 2

Gathering Stane in the freezing rain
A day to test one's resolve. Murky, <1C, raining and icy, muddy & sloppy underfoot. Normally just my cup of tea, then, but my quads were cr*p today, and don't mention the calves. TRIMP 77.8.

Tuesday Dec 4 #

12 PM

Running (Trail) 27:43 intensity: (1:26 @0) + (20 @1) + (1:08 @2) + (4:50 @3) + (19:47 @4) + (12 @5) 5.52 km (5:01 / km) +42m 4:50 / km
ahr:149 max:163 shoes: Nike Air Pegasus 35

Failed on the Marcothon already, but I'll forget that and just keep trying to get out the door, coughing or no! Slow and a bit icy on the paths. My calves certainly hadn't forgotten the abuse they got on Sunday but I ignored them, too, knowing that I'd brought the foam roller to work with me, much to the amusement of my workmates.
My fabby Air Pegasus 35s already feel less springy, despite being only 160km old; shoes sure don't last long. TRIMP 61

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