Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: brycec

In the 7 days ending Jul 26, 2015:

activity # timemileskm+m
  Gym2 1:46:02
  Mountain Biking 1 1:26:32 12.59(8.7/h) 20.26(14.0/h) 517
  Orienteering1 1:26:29 5.62(15:23) 9.05(9:33) 408
  Road Bike1 1:23:14 21.84(15.7/h) 35.15(25.3/h) 106
  Running2 1:04:28 6.88(9:22) 11.07(5:49) 95
  Swimming1 1:03:19 1.86(1.8/h) 3.0(2.8/h)
  Paddling1 1:00:45 3.75(16:11) 6.04(10:03) 56
  Total9 9:10:49 52.55 84.57 1182

» now

Sunday Jul 26, 2015 #

10 AM

Orienteering race (Marginata) 1:26:29 [4] 9.05 km (9:33 / km) +408m 7:48 / km
ahr:153 max:169 shoes: Salomon XA Pro 3d

Ok so I think I have found an area to add to my list of favourites.

Really enjoyed it out there today - sure there where a few dead leg runs in there but it was runnable and after last week at peterdine if made me very happy to have such a good run.

Also excluding whiteman park - this is the fastest I have gone in a foot-o and faster by 1min30+ per km. very happy.

A few niggles shins held up ok, as did ankles even though I tried my best to break both of them on a number of occasions. Staked it once and got cut up for my efforts.

1) Pulled up way early and found someone elses point - that threw me for a bit but wasnt too bad drifted around the controls a bit but sitll hit my mark.

2) went a bit to far east but wasnt exactly a hard control so picked it up with little fuss.

3) Bang on it

4) Drifted west and went through the green to the west of 4 - silly - got 4 fine once I had got through. Other people caused me to drift this leg too :(

5) semi contoured around even though trace looks pretty straight. lol. Over shot it slightly and came back.

6) Pretty much straight to where I expected it to be and it was there.

7) Planned to hit the road for about a km and then come in quite near 9 and follow the ridge along. About 500-600m along the bush looked way to inviting so went in - figured due north would do. Passed the eastern stoney ground on my left and hit the boulder cluster just east of 7 - a small scout and found 7.

8) Top of a SFG. excellent. I knew what I was looking for but dicked around a bit in here - got it in reasonable time though.

9) Flush onto it.

10) Flush again. A bit of confidence up.

11) Flush take 3 - woohoo

12) Poop - haha went west of it and a small search to find it but longer than required.

13) flush could see it from well away which was nice.

14) Almost came unstuck here - had drifted west towards the track and was well above the point - lucky it was easily visible and people where there and my trace shows my aggressive turn towards it. Distance was about right though so i knew it was close when I spotted it - technical ground might have been an issue though.

15) Long leg, went high and well pretty much straight, came around onto it nicely.

16) um there is some green stuff in between 15/16 and this is where I stacked it! I was too far north coming out of this but luckily another runner had exited it so I scooted around and got the point.

17) Flush

18) Flush

19) Flush

(yes it was a strong finish)

20) some hesitation but flush... also came across a wild photographer - so tried to look like I was moving fast ... then had to work out if I was running the right direction - only about 30 degree out haha.

Fin - couldn't get the legs going for a sprint so put in what I could.

All in all very happy! in the mix on times for a change!

Saturday Jul 25, 2015 #

12 PM

Mountain Biking (Camel Farm) 1:26:32 [3] 20.26 km (14.0 kph) +517m
ahr:144 max:166 shoes: Giro Privateer

Exactly the same course as last week - wanted a rematch!

I won this time - even though it almost got another win after ejecting me a few times on balboa.

That said 12 minutes faster and pretty much non stop. Had 1 guy try hold me on a climb he did pretty well had to work pretty hard to hold him off... He stopped before the main climb though.

Generally not many people out there and course was feeling really nice.

Didnt enjoy using the backpack again but so be it until I get off my ass and get a new saddle bag. Also even though I pumped to 34 the tyres felt very squishy today and got me unstuck a few times.

Anyway was a good session and I expect once I strava there will be PR's a plenty :)
3 PM

Swimming (Laps) 1:03:19 [3] 3.0 km (2.8 kph)

Ok bit the bullet and actually went to one of my planned swimming sessions...

Was a nice day for it. Shared a lane for over half my time out there.

First 20 laps cruised then had a girl in the lane next to me which was the perfect pace setter for me just a little bit faster than me. So I upped my effort.

Once she left was all by myself and dropped time fast sadly. But still managed 60 laps in 63 mins so happy enough given the lack of pool work.

Stupid garmin decided my last lap was 100m not 50 and went from 2950 to 3050... grrr!

Glad I went for the swim... Also noticed my calves on every push off - more stretching required.

Friday Jul 24, 2015 #



- arm/shoulder/collar bone from mtb crash - almost better but still some soreness, stiffness and some lack of mobility.

- shin splints - manageable at 2-3runs a week - requiring a whole heap of stretching and glute work to resolve. bridge/side raises/clams

- Left ankle - almost there but tweaks and gives some grief from time to time.

otherwise feeling reasonable.
7 AM

Running (7km - 3km loop + 4km loop) 42:22 [4] 7.03 km (6:02 / km) +61m 5:47 / km
ahr:160 max:168 shoes: Salomon XA Pro 3d

Had a shocker of a sleep so was exceptionally hard to peel myself out of bed this morning.

goal was to do 6 min km or under - gosh ti was cold and had double t-shirt arm warmers and cloves... don't know how craig motivates to run earlier int eh coldest place on earth (kings park) anyway first 3km was good - held back on the pace and just tried to warm into ti 5:45 on my watch as I crossed 3km. The next 2-2.5 kms though things went pari shape - shins started hurting and paced dropped to a shuffle and my pace average dropped to 6:04. this was also the point that I went past the JTC electronic board that said ti was 5C :( . I put in a bit of a surge to try fix in the last km and got it to 6:01 on my watch but in recording ti it dropped to 6:02.

Not too bad I suppose but want it to be faster. cardio wasnt the issue - wasnt feeling taxed at all - legs had nothing though, just no strength - probably because its a day after legs session in gym and a heavy training week.

Sadly no time for icing today rushed to get ready and made my way down to train station - saw someone in a oawa car with there road bike on their roof as I was walking down there. hehe.

Thursday Jul 23, 2015 #

7 AM

Gym (Legs and Core) 52:55 [3]
ahr:99 max:124 shoes: Salomon XA Pro 3d

Felt like a pretty good session - just took it slow and easy - will need to amp up the gym sessions in future weeks.

Going to try do more for flexibility/stretching and also get the glutes firing to help out these shin splints.
12 PM

Paddling (Claremont Jetty) 1:00:45 [3] 6.04 km (10:03 / km) +56m 9:37 / km
ahr:118 max:132

Working from home today and decided rather than do the scheduled run I would do the more time consuming paddle at lunch giving me more time tomorrow morning and extra shin recovery time before my run.

I was hoping it would be warmer which ti was - however it was rougher... roughest ive been in. I almost went in the drink a few times in the first few minutes and quickly learnt a few truths. This boat is not going to roll over - I will be ejected from the seat well before that happens. so if I just wedge myself in and paddle hard I should stay put.

I had adjusted the foot pedals back - so wedging in wasnt too hard to do - side on to the chop and waves of FWB was a tough ask and I noticed the boat has a natural tendency to turn its nose into them - so worked hard at keeping my line.

Followed the bay around dalkeith around the point and along a bit - had a short break for my left leg which was numb then turned back. I found turning difficult in the open choppiness but got around ok. - wow with wind/wave behind you its easy mode - but again a bit technical because kept being pushed off line.

back down along the shore lien and back along with chop perpendicular. Speed was good for that segment - finished with a 1km out and back tried to keep the pace up and did well.

Noted that left leg didn't go fully numb again and in fact started to recover - I think all the constant adjusting and balancing helped keep my legs good. Right leg never seemed to be an issue. Can tell it worked my glutes/abductors/lower back because I can feel them now haha.

Once comfortable with the craft I am sure I am going to be able to get some pace up - Max speed according to garmin was 10.8km/hr which I was quite happy with.

Splits where as follows:
1) 10:54 - into and side on to chop/wind
2) 11:36 - into wind/chop
3) 11:26 - into wind - stop for leg - turn around - short bit of return with wind
4) 08:51 - with wind/waves
5) 08:32 - with wind/waves for half then perpendicular to it.
6) 08:58 - Directly out into it turn around and back with it.

edit: oh yes garmin registered 56 climb on a paddle muhahha also had some fogging in my screen but it disappeared - do I need to be worried about this?

Wednesday Jul 22, 2015 #

6 AM

Road Bike (Mt Henry Return) 1:23:14 [3] 35.15 km (25.3 kph) +106m
ahr:146 max:167 shoes: Giro Privateer

A decent sleep last night - last hour was broken but otherwise solid.

Shoulder feeling loads better today - surprising I was expecting after it was sore from running (clearly carrying some tension whilst I run) and giving ti a smash fest in the morning that it would be sore today.

Slow onto the bike as per norm - but once on ti felt pretty good - cadence was higher the whole way and as was the speed - I pushed it a bit but generally was in my comfort zone - had a short period along the freeway when I got some draft in but most of the time the guy was drafting me. Figured it was fair as the wind had swung around on me rudely.

Anyway average cadence 81

Also one of my best average speeds I have done since I have had my Garmin and the two that beat it - only beat it by a small amount 0.2 and 0.5 and the 0.5 had drafting galore... that said I used to beat 30km/hr on my bike clock and I am yet to break 27 so a lot of work to do still.

Tuesday Jul 21, 2015 #

7 AM

Gym (Upper Body) 53:07 [3]
ahr:102 max:131 shoes: Salomon XA Pro 3d

Another bad nights sleep - but shoulders improving. Eventually pulled myself out to bed and had a bit of a late start. decided not to go onto a program yet and just bounced around and did the main exercises.

Shoulder held generally pretty well - we will see how it goes over night!

Fell like I spanked myself a bit harder than I wanted to meh so be it!

Didnt do any core and really need need to get onto that/glutes/stretching as it seems that is the root cause of a lot of my ailments currently.
8 PM

Running (4km Loop - Tempo) 22:06 [4] 4.04 km (5:28 / km) +34m 5:15 / km
ahr:158 max:168 shoes: Salomon XA Pro 3d

So convincing myself to start was watch heart rate sit at 52... thats the lowest I have seen it resting. possibly ever. yay.

Went outside and promptly came straight back in put on a second tshirt, arm warmers and gloves - contemplated the leg warmers.

Felt good on the run - felt I had more to push just need to leg strength but fitness was good. composure was pretty decent but still clipping my feet on legs still so a bit of sloppiness going on.

Was damn cold out there - still wish had pushed a bit harder not really getting to tempo apparently.

Still fastest run on this training program so far and also shins where good for whole run (still iced them though).

Oh and recovery heart rate of 58 bpm WINNING :P now just need to convert fitness into pace and weight loss and I am set.

Monday Jul 20, 2015 #


Ditched ride this morning as another poor nights sleep with my shoulder - see if I feel up for it tonight might just listen to body and have a day off.

Seems I have to do some glute work to sort out my calves and some stretching on my quads to sort out my knees.

« Earlier | Later »