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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Elliptigo1 1:36:08 22.98(4:11) 36.98(2:36) 331
  Cycling1 55:18 14.79(3:44) 23.8(2:19) 141
  Orienteering3 53:47 5.98(8:59) 9.63(5:35) 12827 /35c77%
  Swimming1 30:00 0.78(38:37) 1.25(24:00)
  Running1 15:54 0.97(16:24) 1.56(10:12) 6
  Total6 4:11:07 45.5(5:31) 73.22(3:26) 60627 /35c77%
  [1-5]6 3:56:57

Thursday Dec 8 #

3 PM

Cycling (Road) 55:18 23.8 km (2:19 / km) +141m 2:15 / km
ahr:137 max:153 shoes: Specialized Globe Vienna Disc

Old bike scoot out to Braco and back, easy. R knee still not happy. TRIMP 88.6.

Wednesday Dec 7 #

(rest day)

Alas no night-O for me - it wasn't going to work out with Jamie's cubs trip, and I am probably too crocked anyway. But, that Mine Woods map, and Fraser's no-holds-barred planning... it would have been great :-)

Tuesday Dec 6 #

1 PM

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

It has come to this - you know things are bad when *I* end up in the pool. 50 x 25m lengths of front crawling, both in terms of style and pace, but at least I did it non-stop.

Monday Dec 5 #

(rest day)

Yup. Walking with a limp - hamstring/back affecting stride.

Sunday Dec 4 #

10 AM

Orienteering race 12:35 *** 1.92 km (6:33 / km) +5m 6:28 / km
ahr:152 max:169 spiked:5/8c shoes: VJ Irocs

A welcome return visit to the most social event on the orienteering calendar - the Glasgow Parks Challenge.
Vet Men - 1.6km +5m. Drumpellier CP. A very short course to start off, which was welcome as my legs felt dead and oddly sore after yesterday. Of course short = sprint, but that was never going to happen. A respectable time was the target, but I blew 1 minute at the very first control by failing to find the start kite (I was not alone in this!) and getting flustered. I was a bit hesitant to #2, too, and #3, but picked up after that. I still ended up 3 minutes down, but a fair chunk of that was down to (lack of) running speed, so, no surprise. 7th/17 - OK. TRIMP 28.7
12 PM

Orienteering race 13:20 ** 2.68 km (4:59 / km) +20m 4:48 / km
ahr:162 max:172 spiked:10/11c shoes: VJ Irocs

2.3km +80m. Race 2 is often a burn-up on an easy area, and so it proved to be again, at Tollcross Park. Set off at what I thought was a decent pace, my legs now feeling slightly more lively after their sluggish start on race 1, but was put in my place when I saw that Martin Ward had caught up nearly a minute on me after 6 mins of running! He started two minutes after me, so at that pace he would be with me at the finish - and so it proved, as I tweaked my left ankle shortly thereafter and failed to increase the pace. I - just - held him off, to finish cumulatively 4:55 down after the two races. 6th. TRIMP 39.7

Running warm up/down 15:54 1.56 km (10:12 / km) +6m 10:00 / km
ahr:110 max:132 shoes: VJ Irocs

Warmed down by taking E around the Social course. Harder than you might think, because my left ankle had seized up badly and progress was decidedly painful. E put in a decent effort. TRIMP 11
2 PM

Orienteering race 27:52 *** 5.03 km (5:32 / km) +103m 5:01 / km
ahr:164 max:174 spiked:12/16c shoes: VJ Irocs

And so to the fun chasing sprint third race at Pollok Park. 4.3km + 65m. I'd worked on the ankle and decided to go out, as the pressure was off with Roger, Patrick and Martin way out of sight in the top 3 places. Still, I had Steve W 50s ahead, then John McKendrick, then me, with Pat 15s behind me and Al a further minute back, so there was entertainment to be had!
Thought I'd had a decent start but Pat belted it and beat me to #2 with a better route choice. I got ahead at #3 then mislead him at #4, losing 30-40s; unbeknownst to me, Al then almost caught us at this point, as he'd really hammered off the start. I got a slight gap by #7 as I saw John ahead, and then we both caught and passed Steve just after #10. Pat took a bad route choice out of #8 and Al's madcap start caught up on him, and they dropped off the back. Then it was John and I nip and tuck, with a couple of decent route choices here and there, although Steve was only 10s down. My R hamstring started to tighten at this point - the inevitable referred LBP after the hard surfaces and hard pace, so I was hanging on. John and I fluffed the RC to #15, and Steve pretty much caught us up again. But it was hard all the way home, and although I couldn't stretch out to match John when he dug in on the long run to the finish, I was able to do enough to hold off Steve, and finished 5th overall.
Ace fun, as always, although I'll regret it tomorrow! TRIMP 86.4.

Saturday Dec 3 #

11 AM

Elliptigo 1:36:08 36.98 km (2:36 / km) +331m 2:29 / km
ahr:145 max:161 shoes: Elliptigo

Morning jaunt, pretty chilly in shorts. Being careful with my knee, so this was a steady effort. TRIMP 189.4.

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