Training Log Archive: bradcIn the 7 days ending Aug 7, 2017:
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Monday Aug 7, 2017 #
8 AM
Cycling (Road) 1:24:47 34.46 km (24.4 kph) +189m
ahr:124 max:162 weight:64.9kg shoes: Genesis Croix de Fer 30 2016
I had to drop the car off in Penicuk for 8am, so slung the bike in the back and cycled to work from the garage. OK to Edinburgh but a big of a slog west from the city, into the wind, to Livingston. Nice to visit some old haunts but cycling in a city isn't great fun - too many cars, buses and potholes! TRIMP 121.4.
5 PM
Cycling (Road) 41:49 16.39 km (23.5 kph) +237m
ahr:129 max:156 shoes: Genesis Croix de Fer 30 2016
Empty all day, not much energy for this cycle, but got up over the hill and to Linlithgow station in time for my train, which was duly cancelled. Forgot to stop my watch, until I'd racked up some minutes of swearing at Scotrail. I could have made that 45 minutes of swearing, because that's how long it took for the next train to turn up, plus 10 mins of cussing in Stirling where the train terminated early and kicked us off. Got home just in time for breakfast. TRIMP 62.9.
Saturday Aug 5, 2017 #
10 AM
Orienteering race 1:15:27 **** 8.13 km (9:17 / km) +371m 7:33 / km
ahr:140 max:154 shoes: VJ Integrator 2017 dobs
O: 6D6 Glen Fearder West. A race too far for tired legs and a knackered knee! M45L: 6.9km.
Legs very tired and the start through heavy heather killed them off - as much walking as jogging today. Began to get a bit scrappy and fluffed #13 and #15 (1.5 mins on the latter), but really blew the last technical control, #19, by 6 mins. Cross with myself, just got lazy. Looking at the GPS trace I was on line, just lost confidence and stopped too short/high! Numpty.
L knee was bad during the night but OK enough to run; I paid the price, though, when it rapidly became sore and swollen post-race. Time to get it sorted. TRIMP 132.
Note - after having forgotten my HR strap this week, I've been running with the wrist-based HR monitoring from my Garmin FR 235. And the verdict is? Pretty rubbish. For accurate readings when training, a strap is still massively superior.
Legs very tired and the start through heavy heather killed them off - as much walking as jogging today. Began to get a bit scrappy and fluffed #13 and #15 (1.5 mins on the latter), but really blew the last technical control, #19, by 6 mins. Cross with myself, just got lazy. Looking at the GPS trace I was on line, just lost confidence and stopped too short/high! Numpty.
L knee was bad during the night but OK enough to run; I paid the price, though, when it rapidly became sore and swollen post-race. Time to get it sorted. TRIMP 132.
Note - after having forgotten my HR strap this week, I've been running with the wrist-based HR monitoring from my Garmin FR 235. And the verdict is? Pretty rubbish. For accurate readings when training, a strap is still massively superior.
Friday Aug 4, 2017 #
12 PM
Orienteering race 1:04:21 *** 8.37 km (7:41 / km) +312m 6:29 / km
ahr:88 max:170 shoes: VJ Integrator 2017 dobs
O: 6D5 Glen Fearder East. M45L: 7.4km.
Decent run again after a wobbly start to #1. Bit slow on the hills, banana-ed the long leg and got caught in heather at the end, so I could easily have found the 12s I needed to rise from 9th to 7th, but I can't complain! Enjoyed the course and the area. Swollen knee and and early start tomorrow so I suspect that that'll be my final tally. TRIMP 160.
Decent run again after a wobbly start to #1. Bit slow on the hills, banana-ed the long leg and got caught in heather at the end, so I could easily have found the 12s I needed to rise from 9th to 7th, but I can't complain! Enjoyed the course and the area. Swollen knee and and early start tomorrow so I suspect that that'll be my final tally. TRIMP 160.
Thursday Aug 3, 2017 #
1 PM
Orienteering race 1:00:47 *** 6.45 km (9:25 / km) +336m 7:29 / km
ahr:155 max:190 shoes: VJ Integrator 2017 dobs
O: 6D4 Creagh Choinnich. M45L: 5.6km +290m. Better.
Pretty physical area, lots of climb, but some nice runnable bits towards the end. Was steady in pace and navigation, although I dropped ca. 3 minutes combined on a couple of controls. Respectable 10th place, 10 minutes down. TRIMP 155.5
Pretty physical area, lots of climb, but some nice runnable bits towards the end. Was steady in pace and navigation, although I dropped ca. 3 minutes combined on a couple of controls. Respectable 10th place, 10 minutes down. TRIMP 155.5
Tuesday Aug 1, 2017 #
10 AM
Orienteering race 1:36:48 **** 9.47 km (10:13 / km) +284m 8:53 / km
ahr:142 max:182 shoes: VJ Integrator 2017 dobs
O: 6D3 Birsemore. M45L: 7.4km. Discard day...
Awful effort today. It was always going to be a discard day for me, getting an early start on an area beyond my technical abilities, but I made sure of that by binning 13 minutes on two controls by number 5. I then switched off and was very slow and scrappy until I hit the rocky stuff, where I promptly twisted my ankle. Shook it out but twisted it again just as I arrived at #19. Shook it out again, but in the kerfuffle forgot to punch the control... Realised at #20 but couldn't be arsed going back. Wonder if I'll regret that as the week goes on.
Watch says that I was standing still for 11 minutes. Is that all? Ankle didn't particularly enjoy the 1.8km + 2.6km with Eilidh to and around the Yellow course after my run but my legs might have appreciated the "warm down".
TRIMP 178.5.
Awful effort today. It was always going to be a discard day for me, getting an early start on an area beyond my technical abilities, but I made sure of that by binning 13 minutes on two controls by number 5. I then switched off and was very slow and scrappy until I hit the rocky stuff, where I promptly twisted my ankle. Shook it out but twisted it again just as I arrived at #19. Shook it out again, but in the kerfuffle forgot to punch the control... Realised at #20 but couldn't be arsed going back. Wonder if I'll regret that as the week goes on.
Watch says that I was standing still for 11 minutes. Is that all? Ankle didn't particularly enjoy the 1.8km + 2.6km with Eilidh to and around the Yellow course after my run but my legs might have appreciated the "warm down".
TRIMP 178.5.