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Training Log Archive: bradc

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Strength training3 1:20:00
  Orienteering1 54:14 4.08(13:17) 6.57(8:15) 56
  Gym1 44:40
  Elliptigo1 40:00 1.54(2.3/h) 2.48(3.7/h)
  Intervals1 38:33 3.91(9:51) 6.3(6:07) 199
  Cycling1 19:01
  Total7 4:36:28 9.54 15.35 254
  [1-5]7 4:27:35
averages - weight:65.8kg

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

10 AM

Orienteering 54:14 intensity: (2:35 @0) + (15:07 @1) + (28:15 @2) + (8:17 @3) 6.57 km (8:15 / km) +56m 7:55 / km
ahr:129 max:145 shoes: VJ Irocs

"Interval" training on the Guardamar map. I think that that's supposed to mean jogging between the reps and working hard on the intervals, but for me today it was jogging between the controls and stopping when I duffed up. Which was, um, a lot. Back/hamstring sore after all the travelling anyway. TRIMP 71.8.

Strength training 20:00 [1]

12 PM

Cycling (Turbo Trainer) 19:01 intensity: (4:01 @0) + (7:58 @1) + (2:25 @2) + (4:37 @3)
ahr:122 max:148

Short, mostly easy spin, before the gym closed for the day. It's a Sunday! Nothing to do for the rest of the day but go to the beach and rehydrate on beer. TRIMP 20.6.

Saturday Feb 11, 2017 #

Note

Traveling to Alicante. Huge bag of training maps awaiting us on our arrival at the O-travel camp in Guardamar. Looks like it'll be a fun week!

Friday Feb 10, 2017 #

1 PM

Intervals (Hills) 38:33 intensity: (29 @0) + (13 @1) + (4:25 @2) + (12:28 @3) + (12:10 @4) + (8:48 @5) 6.3 km (6:07 / km) +199m 5:17 / km
ahr:151 max:169 shoes: Nike Air Icarus+

5 reps up Dechmont Law (rep: ca. 360m +43m). 2:20, 2:25, 2:25, 2:28, 2:24. Pretty poor effort. Excuses are that it was muddy and I had rubbish grip in my office roadies, and the last two reps were done in steady snow, but the truth is that it just wasn't happening today; my legs felt as if they were on backwards. Ho hum. Things can only get better. Reasonable warm up but the warm down was to head straight back to the car; weather was pretty grim. TRIMP 89.6.

Thursday Feb 9, 2017 #

2 PM

Elliptigo (Turbo Trainer) 40:00 intensity: (35 @0) + (4:35 @1) + (2:33 @2) + (8:56 @3) + (14:56 @4) + (8:25 @5) 2.48 km (3.7 kph)
ahr:149 max:166 shoes: Elliptigo

Didn't have time for hill reps, so jumped on the GO for a hard pyramid session. 4WU then 123454321, all off 1 min recovery. 3WD. Good session - hard work all the way from the 5 min rep. TRIMP 89.7.

Wednesday Feb 8, 2017 #

Event: FVO Night series Polmaise
 

Note
(rest day)

Alas no night O, as I had to go on a cubs trip to see the telescope and observatory at the old Stirling High School (now Stirling Highland Hotel). Which was awesome. Sounds like I missed out some grand courses by Will, though.

Tuesday Feb 7, 2017 #

1 PM

Gym (Vario) 30:01 intensity: (48 @0) + (59 @1) + (4:44 @2) + (23:30 @3)
ahr:140 max:150

Another fight with the Vario. Damn silly machine! TRIMP 53.3.

Gym (Stair climber) 14:39 intensity: (25 @0) + (32 @1) + (1:24 @2) + (9:53 @3) + (2:25 @4)
ahr:142 max:151

I like the stair climber. Much drippiness. TRIMP 26.2

Monday Feb 6, 2017 #

6 PM

Strength training (Pilates) 40:00 [1]
weight:65.8kg

FVO Pilates - very busy tonight!
7 PM

Strength training (Circuits) 20:00 [2]

Usual doubles, felt able to work a bit harder tonight. All tickety boo.

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