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Training Log Archive: bradc

In the 7 days ending Mar 13, 2017:

	activity	#	time	miles		km		+m
	Orienteering	2	2:00:33	10.69	(11:16)	17.21	(7:00)	288
	Elliptigo	2	1:24:01
	Gym	2	1:10:04	1.74		2.8
	Strength training	2	45:00
	Running	2	35:43	3.85	(9:17)	6.19	(5:46)	241
	Total	8	5:55:21	16.28		26.2		529
	[1-5]	8	5:40:56
averages - rhr:49

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Monday Mar 13, 2017 #

1 PM

Gym (Vario) 30:00 [2] 2.8 km (10:43 / km)
shoes: Nike Air Icarus+

Can't make Pilates/Circuits tonight, so headed to the gym. Very easy session on the Vario, feeling pretty tired. Forgot HR strap. TRIMP 30

2 PM

Strength training 30:00 [1]

Stretch, core & weights machines.

Sunday Mar 12, 2017 #

Event: Compass Sport Cup Heat

12 PM

Running warm up/down 6:43 0.91 km (7:23 / km) +0m 7:23 / km
ahr:137 max:160 shoes: VJ Irocs

Jog to the start, with a stop to chat to hop-a-long Kirsten. TRIMP 9.9.

Orienteering race 1:13:18 *** 10.47 km (7:00 / km) +77m 6:45 / km
ahr:152 max:163 rhr:49 shoes: VJ Irocs

Fast and furious 8.9km Short Brown course at Tentsmuir. Well, it should have been, but I wasn't anywhere near fast enough (I simply couldn't get my legs moving, as shown by the low HR trace) and I'm not really furious about my seven minutes of mistakes, they were all entirely predictable Brad duff-ups. Fun, but once again I was a million miles away from counting for the club. TRIMP 175.8.
Lost 3.5 mins at #7 when I fell over en route and bashed my foot, picked up my map and started navigating to #8. Also lost 1.5 mins at #9 when I started trying to compensate and didn't aim off, then went the wrong way on the linear slope. A couple more gone on various small hesitations.
R big toe was sore after the bash. On examination later I have split the nail raggedly down to the cuticle. That's going to sting for a month, ouch.

http://www.kfo.routegadget.co.uk/rg2/#11&course=8&...

Saturday Mar 11, 2017 #

4 PM

Elliptigo (Turbo Trainer) 42:01
ahr:132 max:162 shoes: Elliptigo

Home-alone dad but B home just long enough to let me get a short workout in the garage. Another click up the resistence scale - only two left. Legs tired and stiff, R piriformis and hamstring sore. Same old, I'm old. TRIMP 61.1.

Friday Mar 10, 2017 #

2 PM

Running (Trail run) 29:00 5.28 km (5:30 / km) +241m 4:28 / km
ahr:145 max:159 shoes: Salomon Fellraiser 2016

Wee jaunt around the golf course, mostly to try out my replacement Garmin, which I am still coming to grips with. Apparently I am desperately unfit and slower than a very slow thing. All this I already know. So much for running stats... TRIMP 59.3.

Thursday Mar 9, 2017 #

2 PM

Elliptigo (Turbo Trainer) 42:00
ahr:137 max:161 shoes: Elliptigo

8 x 2(1) intervals, then ramp up to 5 steady at level 8. Legs unsurprisingly a little sluggish after last night's soft and craggy boglands ("and tall majestic hills..."). TRIMP 69.9

C • Saw Doctors 6

Wednesday Mar 8, 2017 #

Event: FVO Night series Dumyat

6 PM

Orienteering race 47:15 *** 6.74 km (7:01 / km) +211m 6:04 / km
ahr:158 max:166 shoes: VJ Irocs

FVO Night O, Dumyat. Long - 6km +210m. Fun race, thank you Sarah! Magic to be out on the hill in the dark. I was pretty solid bar a non-optimal route to #1 and a minute's faffing at #3. Ran nearly the entire race on my own, getting passed by Ross en route to #12 and slowly reeling in Grace. Caught her at the last control just as Ross and Jon also arrived; I lost the four-way slither to the finish control. New shoes needed! TRIMP 131.7.

Tuesday Mar 7, 2017 #

1 PM

Gym (Vario) 30:01
ahr:136 max:149

Another fight with the Vario. Not much of a fight, judging by the HR, though... TRIMP 47.8.

Gym (Cross-over) 10:03
ahr:147 max:158

TRIMP 21

Strength training 15:00 [1]

Stretching, core and lunges

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