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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Walking13 15:14:17 58.81(15:33) 94.65(9:40) 1831
  Orienteering8 4:27:48 15.95 25.67 831
  Running6 3:42:12 19.12(11:37) 30.78(7:13) 693
  Strength training4 2:31:29
  Gym1 30:02
  Cycling1 20:00 7.34(22.0/h) 11.81(35.4/h) 18
  Total30 26:45:48 101.23 162.91 3372
  [1-5]25 9:27:49

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Friday May 31, 2019 #

1 PM

Gym (Cross-trainer) 30:02 intensity: (55 @0) + (17 @1) + (1:01 @2) + (2:52 @3) + (15:03 @4) + (9:54 @5)
ahr:157 max:170 (injured)

Time to awaken my CV system from its extended three-month slumber. Quite a rude awakening at that! Pitiful effort, and embarrassing amounts of perspiration generated, but you have to start somewhere.

Strength training 26:29 intensity: (3:00 @0) + (17:21 @1) + (5:34 @2) + (34 @3)
ahr:122 max:147 (injured)

In the gym. Ropes, core, planks, lunges and 'bells. No screaming from my back, but rather too much wibbly-wobbling from my waist.

Thursday May 30, 2019 #

3 PM

Running 35:00 [1] 3.5 km (10:00 / km) +80m 8:58 / km
(injured) shoes: Hoka Speedgoat 2

To & from the Laighills with the school running club, for some orienteering. First "run" without the back support on... survived!

Tuesday May 28, 2019 #

6 AM

Running 37:26 intensity: (22 @0) + (46 @1) + (2:24 @2) + (17:02 @3) + (16:52 @4) 6.76 km (5:32 / km) +153m 4:58 / km
ahr:149 max:157 (injured) shoes: Hoka Speedgoat 2

Morning Jog to the Gathering Stane.
Stretched to get rid of the worst of my back stiffness, then started off at a slow, stilted jog. This turned into a shuffle and eventually even turned into a "run". Very careful on the downhills. Followed up by some rollering and tennis ball action.

Monday May 27, 2019 #

6 AM

Walking 1:16:03 intensity: (1:13:32 @0) + (1:56 @1) + (35 @2) 7.9 km (9:37 / km) +140m 8:50 / km
ahr:101 max:135 (injured) shoes: Hoka Mafate 4

Morning Walk. Unsurprisingly I had a bad night's sleep with niggling LBP (top of left glute) after the weekend's exertions, so I was glad to get up and go for a walk. It didn't relieve the discomfort any but it did at least take my mind off it.

Sunday May 26, 2019 #

12 PM

Orienteering race 38:59 intensity: (18 @0) + (23 @1) + (2:09 @2) + (14:19 @3) + (21:31 @4) + (19 @5) *** 4.41 km (8:51 / km) +201m 7:12 / km
ahr:152 max:165 (injured) shoes: VJ Integrator 2017 dobs

Scottish Relays at Drumlanrig. Wasn't sure I was going to be able to get out today but I risked it, and am glad I did because I really enjoyed my course. Out on third leg, but still a few people about, which adds to the fun. Jogged along slowly, avoiding the tough terrain and my back didn't enjoy the downhills, but I think that I got away with it

Saturday May 25, 2019 #

Event: Scottish Champs
 
12 PM

Running 6:33 intensity: (17 @0) + (25 @1) + (19 @2) + (4:35 @3) + (57 @4) 0.94 km (7:00 / km) +31m 6:01 / km
ahr:145 max:153

Orienteering race 43:13 intensity: (18 @1) + (2:31 @2) + (10:45 @3) + (26:55 @4) + (2:44 @5) **** 4.5 km (9:36 / km) +53m 9:04 / km
ahr:154 max:166 (injured)

Scottish Champs at Dalbeattie, Light Green course. My head was full of WiFi shenanigans and I completely failed to begin orienteering until at least number 4. Visited 2 before 1! Was scrappy and making silly mistakes the whole way; I should have done this 10 minutes faster. My back was OK, although I found the rough open quite challenging. Tough area, altogether - definitely one of those areas where some loved it but many didn't, and there were lots of DNFs. Good effort from a small club like SOLWAY to put it all on! Chuffed that the WiFi kit also seemed to work well.

Friday May 24, 2019 #

1 PM

Walking 57:47 [0] 6.04 km (9:34 / km) +135m 8:37 / km
ahr:98 max:109 (injured) shoes: Hoka Mafate 4

My back has been murdering me since Tuesday, and I've not had the chance to get out for much, so, by lunchtime today after another morning hunched over the PC I had to get out for at least a stroll. Such a lovely day, buoyed by that all-too-rare (in Scotland) smell of hot pine trees, that really is the smell of summer.

Tuesday May 21, 2019 #

Note
(injured)

Started the day with a good 6km walk in Ireland, then off to the airport, flew back to Scotland, and straight on-site to spend a couple of hours standing still in a fab. On the whole, my back doesn't like me very much this evening.

Monday May 20, 2019 #

Note
(injured)

Away to the west coast of Ireland, and my back was too unhappy with me after the flight to venture anything more than some walking, but I managed to clock up 25000+ steps, a good chunk of those along the tops of the Cliffs of Moher, so I earned my business dinner!

Sunday May 19, 2019 #

11 AM

Orienteering 58:31 intensity: (1:51 @0) + (11:10 @1) + (28:36 @2) + (14:39 @3) + (2:15 @4) 6.01 km (9:44 / km) +217m 8:15 / km
ahr:134 max:154 (injured) shoes: Salomon Speedtrak 2017

Couldn't tempt Eilidh to go to South Achray, so Beccy took her away and sent me to Polmaise to check more control sites and route choices for the Polmaise WEE. So. Many. Unmapped. Paths!
Back was cr*p this morning, was OK during this jog (wore a brace) but was cr*p again afterwards. Really looking forward to being crammed into a plane tomorrow. Not.

Saturday May 18, 2019 #

7 AM

Strength training 50:00 [0]
(injured)

Had intended a wee session on the turbo too, but my back was niggling all day after this, enough to tire me out and send me to my bed at 5, so - pretty rubbish.

Friday May 17, 2019 #

6 AM

Walking 1:14:04 intensity: (1:11:23 @0) + (2:41 @1) 7.65 km (9:41 / km) +167m 8:44 / km
ahr:94 max:121 (injured) shoes: Hoka Mafate 4

The morning walk is back! A bit overcast this morning but it was still nice to be out. Back still a bit tweaky after Wednesdays' uptick.

Thursday May 16, 2019 #

Note

Feeling yesterday's exertions, so, restricted today's animation to merely helping out at the Running Club.
C • I saw you sprinting 2

Wednesday May 15, 2019 #

12 PM

Running 17:14 intensity: (24 @0) + (27 @1) + (43 @2) + (3:16 @3) + (10:09 @4) + (2:15 @5) 3.17 km (5:26 / km) +89m 4:46 / km
ahr:153 max:168 (injured) shoes: Nike Air Pegasus 35

I really need to start moving this back injury along, and the only way is to start short and build up, so: once around the block, steady. No issues - other than being desperately slow and unfit - although I was wearing my back brace. At some point I am going to have to ditch that, but, let's get some leg fitness back, first.
6 PM

Orienteering 20:04 intensity: (4:38 @0) + (10:24 @1) + (5:02 @2) 2.15 km (9:19 / km) +13m 9:03 / km
ahr:120 max:134 (injured) shoes: Salomon Speedtrak 2017

Shadowing Eilidh around the Yellow course at Dunblane West. Back very fragile :-(

Tuesday May 14, 2019 #

7 AM

Strength training 50:00 [0]
(injured)

Home alone, no early walks for the next three days. I need to start ramping up the core muscle exercises anyway.
1 PM

Orienteering 39:29 intensity: (1:57 @0) + (11:36 @1) + (11:37 @2) + (11:35 @3) + (2:44 @4) 3.52 km (11:12 / km) +179m 8:56 / km
ahr:133 max:162 (injured) shoes: Salomon Speedtrak 2017

Trialling the second attempt at an Orange course for next week's WEE at Polmaise. Way too difficult, again. Such a hard area to plan easier courses on! Back to the drawing board...

Orienteering 14:32 intensity: (11 @0) + (2:53 @1) + (1:40 @2) + (5:58 @3) + (3:50 @4) 1.84 km (7:55 / km) +72m 6:37 / km
ahr:141 max:158 (injured) shoes: Salomon Speedtrak 2017

Trialling the Yellow course for next week's WEE at Polmaise. Tricky start, but otherwise OK.

Monday May 13, 2019 #

7 AM

Walking 55:30 [0] 5.73 km (9:41 / km) +147m 8:35 / km
ahr:83 max:100 (injured) shoes: Hoka Mafate 4

Short one, as a) Beccy was leaving early, and b) I had to wait until 7 to ask Eilidh if she really did want to join me. Of course, she didn't.
So stiff and sore to start that I had to modify my route, as I didn't think that I could make it down the road to get to the Darn Path. Up the hill it was. Muscles had relaxed by the time I did have to work my walk downwards. Another glorious morning.

Saturday May 11, 2019 #

7 AM

Walking 1:46:28 intensity: (1:43:03 @0) + (3:24 @1) + (1 @2) 10.6 km (10:03 / km) +232m 9:03 / km
ahr:95 max:127 (injured) shoes: Hoka Mafate 4

A glorious morning to be alive. One positive of moving at a walking pace is that you get to spend more time soaking in the splendour of the woods!

Friday May 10, 2019 #

6 AM

Walking 1:12:40 intensity: (1:11:33 @0) + (1:07 @1) 7.3 km (9:57 / km) +168m 8:55 / km
ahr:93 max:122 (injured) shoes: Hoka Mafate 4

Yep, definitely overdid it yesterday, LB very stiff and sore this morning; back on the pills.

Thursday May 9, 2019 #

7 AM

Walking 20:00 [1] 2.0 km (10:00 / km) +25m 9:25 / km
(injured) shoes: Hoka Mafate 4

Wee loop around the block to loosen off the back before jumping on the turbo

Cycling (Turbo Trainer) 20:00 intensity: (2:07 @0) + (1:47 @1) + (6:55 @2) + (6:15 @3) + (2:56 @4) 11.81 km (35.4 kph) +18m
ahr:135 max:156 (injured) shoes: Genesis Croix de Fer 30 2016

Maybe just a eensy-weensy bit bored with walking in the morning, but I did have to go out for a short 20 mins / 2km to de-stiffen the old back before jumping on the turbo for 20 minutes. Just a little twingey. And a lot unfit, crikey! Followed by 10 mins lower back mobilisations. Getting there. Veeeeeeery slooooowly.
12 PM

Strength training 25:00 [0]
(injured)

3 PM

Orienteering 15:00 [1]
(injured) shoes: Nike Air Pegasus 35

Jogging with the school running club. Back pretty sore - have done too much today.

Wednesday May 8, 2019 #

7 AM

Walking 54:44 intensity: (54:29 @0) + (15 @1) 5.59 km (9:48 / km) +107m 8:57 / km
ahr:95 max:116 (injured) shoes: Hoka Mafate 4

Short one today - had to get back in time for the boiler repair guy. Not quite so creaky this morning but didn't feel up to jogging
C • Creaky 2
6 PM

Orienteering 14:06 intensity: (3:08 @0) + (6:04 @1) + (2:47 @2) + (1:57 @3) + (10 @4) 1.59 km (8:53 / km) +14m 8:30 / km
ahr:122 max:154 (injured) shoes: Salomon Speedtrak 2017

Shadowing Eilidh around the Yellow at the Fallin WEE . O: Jogged it all today - at Eilidh pace, with frequent stops. She did very well, only one incident of running off down the wrong path without checking.

Tuesday May 7, 2019 #

6 AM

Walking 1:05:20 intensity: (37:12 @0) + (15:05 @1) + (12:18 @2) + (45 @3) 7.81 km (8:22 / km) +137m 7:41 / km
ahr:113 max:141 (injured) shoes: Hoka Mafate 4

The pendulum swang back towards walking this morning - LBP was not having any of that jogging malarky for at least the first half an hour. I did eventually manage to attempt a few short sections of animated movement. Slow progress

Monday May 6, 2019 #

7 AM

Running (Jog/Walk) 56:41 intensity: (20:26 @0) + (9:07 @1) + (14:30 @2) + (12:38 @3) 7.45 km (7:36 / km) +144m 6:56 / km
ahr:122 max:150 (injured) shoes: Hoka Speedgoat 2

Tired this morning, and stiff, but was moving OK after 1km so I forced myself to jog some sections. I was stopped twice - once for a quick chat with fellow early walker Nick, and once to chat to the farmer who politely asked me to keep to the north side of the road, as they're rearing pheasant for stalking (and, indeed, there was a party of Belgians out stalking that morning - oops!). So, no more visits to Waltersmuir for a bit.

Sunday May 5, 2019 #

6 AM

Walking 1:57:08 intensity: (1:56:29 @0) + (39 @1) 12.43 km (9:25 / km) +156m 8:52 / km
ahr:97 max:116 (injured) shoes: Hoka Mafate 4

Up early with a bad back - from standing 3hrs+ at last night's cool 70's party at Amy's - so I chewed on a co-codamol and headed out for a longish wander. Very stiff and sore to start. First time along the river path from Ashfield to Kinbuck, believe it or not!

Saturday May 4, 2019 #

12 PM

Running (Jog/Walk) 1:09:18 intensity: (12:55 @0) + (2:47 @1) + (8:36 @2) + (29:57 @3) + (15:03 @4) 8.96 km (7:44 / km) +196m 6:58 / km
ahr:138 max:161 (injured) shoes: Hoka Speedgoat 2

Jog / walk. To call this a run would be to demean that noble pursuit, but I was shuffling the ups and flats at a faster - than - walking pace, which AP doesn't have a category for, so, "Running" it is.

Friday May 3, 2019 #

6 AM

Walking 1:12:55 intensity: (1:09:27 @0) + (1:12 @1) + (1:07 @2) + (1:07 @3) + (2 @4) 7.6 km (9:35 / km) +144m 8:46 / km
ahr:97 max:153 (injured) shoes: Hoka Mafate 4

Thursday May 2, 2019 #

6 AM

Walking 1:03:24 intensity: (1:00:56 @0) + (2:28 @1) 6.23 km (10:10 / km) +118m 9:18 / km
ahr:103 max:120 (injured) shoes: Hoka Mafate 4

Shorter trundle this morning as Beccy had to leave early.

Wednesday May 1, 2019 #

6 AM

Walking 1:18:14 intensity: (1:18:03 @0) + (11 @1) 7.76 km (10:05 / km) +156m 9:09 / km
ahr:95 max:117 (injured) shoes: Hoka Mafate 4

Walking! Again! This is habit-forming. Had hoped to jog a few sections but LBP wasn't up for such early morning frivolity.
6 PM

Orienteering 23:54 intensity: (11:06 @0) + (5:07 @1) + (4:21 @2) + (3:20 @3) 1.65 km (14:30 / km) +84m 11:33 / km
ahr:119 max:150 (injured) shoes: Hoka Speedgoat 2

Shadowed E around the Yellow course at Abbey Craig. In an effort not to slow her down I jogged the flats and uphills, which she largely walked, only for her to dash away as I crawled slowly down the hills. Not the best match!

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