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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Jan 24, 2011:

activity # timemileskm+mload
  Orienteering2 1:58:21 11.99(9:52) 19.29(6:08) 67918 /29c62%68.8
  Running3 1:15:16 9.46(7:58) 15.22(4:57) 10230.1
  Stretching1 35:007.0
  Strength training1 25:007.5
  Total6 4:13:37 21.44 34.51 78118 /29c62%113.4
averages - sleep:8.3 weight:66.2kg

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Monday Jan 24, 2011 #

Running (Barefoot) 22:28 intensity: (32 @1) + (1:00 @2) + (18:27 @3) + (2:29 @4) 4.63 km (4:51 / km) +27m 4:43 / km
ahr:144 max:163 slept:6.0 weight:66.2kg shoes: Vibram 5-Finger KSO Treks

Very sore calves today, so a recovery run was in order. After chatting with Graeme over the weekend about his barefoot intervals, I decided that this could be an ideal opportunity to finally put those 5-Fingers shoes through their paces on a short loop around some paths near the Alba Centre.

First impressions: my running style isn't affected much by running barefoot, because I already run on my forefeet anyway! The harder impact is a little difficult to cope with at the outset; I tried to stay on grass where possible. Towards the end I was taking more care with my gait and did notice that I was landing a bit more gently.

I'll continue with the experiment and aim to fit in at least one run with these shoes per week over the course of the next couple of months.
6 PM

Stretching (Pilates) 35:00 [2]

FVO Pilates - under my command this evening, but I just about remembered everything...
7 PM

Strength training (Circuits) 25:00 [3]
shoes: Vibram 5-Finger KSO Treks

Two full sets tonight - 40/10 and 23/10. Yes, 23. There was resistance against going 25/10 so I pretended that we were doing 20/10 :-). You'll thank me for it next week, when Jase ups it to 25/5!

Sunday Jan 23, 2011 #

Orienteering race 1:11:40 intensity: (37 @1) + (3:26 @2) + (18:32 @3) + (49:00 @4) + (5 @5) *** 10.23 km (7:00 / km) +501m 5:38 / km
ahr:151 max:166 spiked:18/29c slept:7.0 shoes: Adidas Swoop 2

SOSOL, Arthur's Seat; Brown, 7.9km +450m. Slightly better than yesterday but significantly further down the field: 34th/69. Feeling sore and tired from yesterday; brufen helped the former, at least.

Started very badly and dumped 90s at #1; took a ridiculous route choice on the long leg to #3; then was generally OK through the butterflies on Whinny Hill. Struggled on the climb back over the Seat, but was navigating OK, just with my usual poor control flow (reckon on 3 minutes lost over the 29 controls by that alone). Got caught behind a stuck, petrified girl on my way down the Gutted Haddie, thankfully rescued by her boyfriend after about 45s. The urban section to finish was a novel touch; interestingly I navigated far better through that than yesterday, probably because my legs were knackered and I couldn't run too fast!

Man, I am unfit. And I am going to hurt tomorrow.

Saturday Jan 22, 2011 #

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
slept:7.0 shoes: Inov-8 F-Lite 230

A wee warm up before the race.

Orienteering race 46:41 intensity: (8 @1) + (13 @2) + (2:22 @3) + (27:09 @4) + (16:49 @5) **** 9.06 km (5:09 / km) +178m 4:42 / km
ahr:163 max:174 slept:7.0 shoes: Inov-8 F-Lite 230

City of Edinburgh race: medium (old man's course), 4.4km (optimum route reckoned to be 8km). 11th/100.
Quite disappointed with this. I was running well and felt good, but was terribly scrappy, getting caught by every single one of the (many) deliberately devious controls, all of which could have been predicted had I actually bothered to read the control descriptions. I also made two poor route choice decisions that cost me a couple of minutes, ran past obvious turn-offs (and past my control three times!) - VERY scrappy. I can easily count up 4-5 minutes thrown carelessly away. On the positive side, I did feel strong and reasonably swift. If only I could navigate.

Thursday Jan 20, 2011 #

Running (Trail) 42:48 intensity: (23 @1) + (1:05 @2) + (14:04 @3) + (27:16 @4) 9.39 km (4:33 / km) +75m 4:23 / km
ahr:151 max:162 slept:6.0 shoes: Asics Gel Cumulus 11

Steady run from the Alba Centre around the Livi South loop. Top of left hamstring tight again - some stretching required; back has finally eased off a bit! Didn't feel fast, happy enough to just get away from the desk today.

Tuesday Jan 18, 2011 #

Note
(rest day)

6am start to travel to Stockport; with customer all day after that.

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