Training Log Archive: bradcIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
11 AM
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +80m 5:16 / km
shoes: VJ Irocs
Jog to the start.
Orienteering race 1:13:48 **** 9.59 km (7:42 / km) +392m 6:23 / km
ahr:146 max:162 shoes: VJ Irocs
EUOC Big Weekend SoSOL 1, Holyrood Park, Blue Course (7.3 km, 335 m). 67:26 moving time. Pretty lacklustre effort - legs quite tired after yesterday and back/hamstring protesting from the off, so all the downhills were taken very slowly. Still, I'd have posted a respectable time had I not had a complete brain fade en route to #11 and lost 5 mins (!!) on a 1:15 leg. My only other significant error, 90s+, was in going the wrong way (east) around the south side of Dunsapie Loch.
A grand course with 1:5000, 1:7500, Micro-O at 1:1000, and 1:7500 maps versions of the map, making the most of an otherwise well-kent area.
TRIMP 153.
A grand course with 1:5000, 1:7500, Micro-O at 1:1000, and 1:7500 maps versions of the map, making the most of an otherwise well-kent area.
TRIMP 153.
Saturday Jan 21, 2017 #
12 PM
Running race (Hill race) 1:05:59 10.26 km (6:26 / km) +440m 5:18 / km
ahr:156 max:167 shoes: VJ Irocs
Leg 3 of the DB's relay, 11km +410m. Strava says 1:01:29 moving time.
A late switch of partner from Jase to Ben P. 240m straight up the hill from the start was great as it took us up out of the cold mist into a spectacular cloud inversion. Awesome! I felt great on the climb, too, but poor Ben suffered and his legs were kaput for most of the rest of the run, which made for an easy outing for me, with some stops. Loved the cheeky 90m climb up onto the Lomonds and even the uphill finish, although my hamstring/back really didn't think much of the descent to Maspie Den, even in joggy/self-preservation mode. If only there were more uphill-only races. Sitting in the cold river for 10 minutes after finishing seemed to help.
Anyway. It was fabulous to be back on the hills. Hooray hooray hooray! TRIMP 172.5.
A late switch of partner from Jase to Ben P. 240m straight up the hill from the start was great as it took us up out of the cold mist into a spectacular cloud inversion. Awesome! I felt great on the climb, too, but poor Ben suffered and his legs were kaput for most of the rest of the run, which made for an easy outing for me, with some stops. Loved the cheeky 90m climb up onto the Lomonds and even the uphill finish, although my hamstring/back really didn't think much of the descent to Maspie Den, even in joggy/self-preservation mode. If only there were more uphill-only races. Sitting in the cold river for 10 minutes after finishing seemed to help.
Anyway. It was fabulous to be back on the hills. Hooray hooray hooray! TRIMP 172.5.
Friday Jan 20, 2017 #
Note
(rest day)
Hmm, bad back, knee sore. Going to be rattling with pills tomorrow, but smiling!
Thursday Jan 19, 2017 #
8 PM
Elliptigo (Turbo Trainer) 40:01 3.37 km (5.1 kph)
ahr:145 max:164 shoes: Elliptigo
"Resting my knee" but I can't race on Saturday after three days off, or I'll be as stale as a week-old bun. So, a short interval session on the Elliptigo (on the turbo) it was, then. Only it, um, turned into a slightly longer one (whoops). 5 mins WU then 4x 2/1; (2); 3x 2/1; (2); 2x 2/1; (1); then 2x 1/1. Was meant to be gradually ascending effort on the intervals, but I kept it flat until the last two, which were hard. Right. Should be fresh for Saturday, now! TRIMP 80.3.
Wednesday Jan 18, 2017 #
Note
(rest day)
Rest day for the knee, icing etc.
Tuesday Jan 17, 2017 #
2 PM
Gym (Vario) 20:01 0.9 km (22:14 / km)
ahr:139 max:155 weight:66.5kg
Easy enough on the Vario. Knee hasn't got any better since last Thursday, now - need to get the swelling down before the weekend. TRIMP 34.8.
Gym (Cross-over) 12:00 0.73 km (16:26 / km)
ahr:141 max:154
"Intervals" on the Cross-over. Not very intervally! TRIMP 21.7.
Strength training (Gym) 15:00 [1]
Stretching and some weights. Tried the Power Plate. No idea what to do with it.
Monday Jan 16, 2017 #
6 PM
Strength training (Pilates) 40:00 [1]
Knee problematic on some exercises...
7 PM
Strength training (Circuits) 20:00 [2]
30s pairs again. Killer pairing of crunches and alt. side situps - fail!