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Training Log Archive: bradc

In the 7 days ending Mar 8, 2010:

activity # timemileskm+m
  Orienteering2 1:07:15 6.38(10:32) 10.27(6:33) 99
  Running3 55:37 6.15(9:03) 9.89(5:37) 137
  Gym1 49:15 6.53(7:32) 10.51(4:41)
  Total5 2:52:07 19.06(9:02) 30.67(5:37) 236
averages - sleep:6 weight:65.8kg

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Monday Mar 8, 2010 #

2 PM

Running (Trail) 37:42 intensity: (10 @1) + (1:10 @2) + (7:42 @3) + (28:36 @4) + (4 @5) 7.77 km (4:51 / km) +137m 4:28 / km
ahr:153 max:167 slept:7.0 (injured) shoes: Asics Gel Cumulus 11

Steady run around the uni and Abbey Craig. Tried to keep up a decent pace; but I'm back near the bottom of the get-fit hill again! Heel started to get progressively sorer from about 30 minutes, but my calf is now feeling much better.

Sunday Mar 7, 2010 #

Event: ELO SoSOL
 
12 PM

Orienteering race 44:28 intensity: (2:15 @1) + (6:41 @2) + (16:20 @3) + (19:12 @4) 6.04 km (7:22 / km) +66m 6:59 / km
ahr:147 max:166 (injured) shoes: Inov8 RocLite 305

Green at Gullane Dunes SOSOL. Heel/calf still sore but I set off at a good pace and generally ran well - happy with that, but annoyed that I threw away 4 minutes on an easy control (#4) by missing a path junction and taking ages to identify what I'd done, then being careless on the tricky control (#13) and throwing away another 3 minutes. A bit flakey on three others too, a minute on each, so I'd have been happy with about 38 minutes. Fun, as always, at Gullane.

Saturday Mar 6, 2010 #

Event: Scottish Sprint Championships
 
1 PM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
(injured) shoes: Asics Gel Cumulus 11

A wee warm up jog with Jase and a short warm down with Adam Ward.

Orienteering race 22:47 intensity: (25 @1) + (31 @2) + (4:23 @3) + (13:31 @4) + (3:57 @5) 4.23 km (5:23 / km) +33m 5:11 / km
ahr:156 max:169 (injured) shoes: Asics Gel Cumulus 11

Scottish Sprints at Kings Buildings. Set off very tentatively and jogged the first three; my heel didn't seem to get any worse, so I was able to up the pace slightly to a steady / easy run, and kept it there. No real major fluffs, although I can account for 2 minutes or so of errors in total; so given the relaxed running pace I can be pretty happy with this time. Lots of stretching / calf exercises afterwards.

Friday Mar 5, 2010 #

Event: The River Tay dash
 
5 PM

Running warm up/down 2:55 intensity: (53 @1) + (2:02 @2) 0.62 km (4:42 / km)
ahr:115 max:129 shoes: Nike Air Pegasus 25

Thought that I'd try a wee 20 minute jog to see where I'm at; managed 600m before I stopped and limped back to the house. Both calf and achilles very sore.

Thursday Mar 4, 2010 #

6 PM

Gym (Cross-trainer) 4:14 intensity: (53 @1) + (3:21 @2) 0.8 km (5:17 / km)
ahr:120 max:129 (injured)

Warm up on the stepper / cross machine, waiting for a cross-trainer to become available. Busy in the gym, lots of students trying to shift the holiday bloat? Calf really tight after yesterday's physio and the recommended exercises.

Gym (Cross-trainer) 35:00 intensity: (1:14 @1) + (2:48 @2) + (8:19 @3) + (21:33 @4) + (1:06 @5) 7.87 km (4:27 / km)
ahr:152 max:167 (injured)

Hard work this, I was jiggered, not feeling fit at all. Probably unsurprising after a couple of very easy weeks. Calf very tight and achilles twingey.

Gym (Cardio) 10:01 intensity: (3:02 @2) + (6:59 @3) 1.84 km (5:27 / km)
ahr:141 max:149 (injured)

Warm down on the funny running simulator cum Ministry of Silly Walks machine thingy. Found myself humming "Walking on the Moon" by The Police. Oops, showing my age again.

Wednesday Mar 3, 2010 #

Note
slept:5.0 weight:65.8kg (rest day)

So I've finally gone to PhysioFocus. Diagnosis: inflamed bursar and tendon sheath. Stretching, eccentric load bearing exercises, ice, etc etc. Let's see.

Tuesday Mar 2, 2010 #

Note
(rest day)

Travelling...

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