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Training Log Archive: bradc

In the 7 days ending Dec 3:

activity # timemileskm+m
  Strength training5 2:30:00
  Cycling3 1:43:49 32.03(3:14) 51.55(2:01) 723
  Elliptigo1 1:35:14 23.78(4:00) 38.27(2:29) 312
  Orienteering3 1:29:40 6.98(12:50) 11.24(7:59) 224
  Gym2 1:00:07 5.16(11:39) 8.3(7:15)
  Running2 4:57 0.52(9:36) 0.83(5:58)
  Total11 8:23:47 68.47 110.19 1260
  [1-5]11 7:55:58
averages - weight:64kg

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Sunday Dec 3 #

10 AM

Orienteering 12:39 intensity: (5:45 @0) + (6:54 @1) 1.22 km (10:22 / km) +20m 9:34 / km
ahr:114 max:125 shoes: VJ Integrator 2017 dobs

Jog around GPC#1 Social course at Cathkin Braes with Eilidh, before my run. Not much map-reading going on from little Miss Grumbly

Orienteering race 18:46 intensity: (6 @0) + (17 @1) + (1:46 @2) + (7:55 @3) + (8:42 @4) 2.65 km (7:05 / km) +73m 6:13 / km
ahr:148 max:161 shoes: VJ Integrator 2017 dobs

GPC#1 Cathkin Braes Vet Mens. Flustered
Strapped both knees, popped some pills, set off steadily but still fluffed the long leg to #1 because I was all in a tizz with child hand-over etc. Steady enough round the course after that, but felt v unfit. Fluffed #6, lost maybe 1 minute between that and #1. TRIMP 39.1.

Running warm up/down 3:06 intensity: (3 @0) + (2:55 @2) + (8 @3) 0.53 km (5:51 / km)
ahr:132 max:143 shoes: VJ Integrator 2017 dobs

Warm down back to the car, trying to float above the hard-standing track...
12 PM

Orienteering race 17:51 intensity: (18 @0) + (8 @1) + (18 @2) + (2:58 @3) + (12:18 @4) + (1:51 @5) 2.93 km (6:06 / km) +71m 5:26 / km
ahr:153 max:171 shoes: VJ Integrator 2017 dobs

GPC#2, Linn Park, Vet Mens - fluffed it. Last race of the day for me (was never going to risk the knees by trying all 3 races), but I was too worried about getting back in time to go around with Eildh to concentrate on my O. Fluffed #1 (ran past the junction! Idiot) and was generally faffy. Well down. Oh well - no damage, time to stop the racing and get jogging. TRIMP 42.7.

Running warm up/down 1:51 intensity: (1 @0) + (4 @2) + (1:44 @3) + (2 @4) 0.3 km (6:10 / km)
ahr:145 max:150 shoes: VJ Integrator 2017 dobs

Back to pick up Eilidh in time to do it all again...

Orienteering 13:42 intensity: (6:30 @0) + (6:53 @1) + (19 @2) 1.37 km (10:00 / km) +31m 8:59 / km
ahr:115 max:126

Jog around GPC#2 Social course at Linn Park with Eilidh. Still not much map reading from Little Miss "I Can't Do It!"
2 PM

Orienteering 26:42 intensity: (7:39 @0) + (13:06 @1) + (5:57 @2) 3.07 km (8:42 / km) +29m 8:19 / km
ahr:119 max:137 shoes: VJ Integrator 2017 dobs

GPC#3 Shadowed Jamie around the Junior course at Drumpellier CP. He's pretty good with the map, now, is Jamie - he just needs to look at it more often and thumb it properly, so that he can glance at it whilst running. And, oh, yes, he could do with doing a bit more running, not ambling/jogging!

Knees both fine afterwards, hooray! TRIMP 26.3.

Saturday Dec 2 #

8 AM

Strength training 35:00 [1]

3C + physio. R knee still not liking extra weight on the lunges.
11 AM

Elliptigo 1:35:14 intensity: (1:23 @0) + (1:46 @1) + (4:43 @2) + (1:08:46 @3) + (18:36 @4) 38.27 km (2:29 / km) +312m 2:23 / km
ahr:144 max:158 shoes: Elliptigo

5C and clear, time to risk the roads! Pretty unfit for this, and opted out of the full Thornhill circuit, turning back at Torrie, but both knees (in braces) were AOK in the end; it was just my legs that were toiling on the way back from Doune. Slightly icy in places on the Deanston road, but not bad. TRIMP 192.4.
Got razzed by some neds on the way back into Dunblane, some people...

Thursday Nov 30 #

2 PM

Strength training 35:00 [1]
(sick)

2C2DB+. Tired.
7 PM

Gym (Cross-trainer) 30:03 intensity: (1:01 @0) + (4:33 @1) + (13:47 @2) + (7:07 @3) + (3:35 @4) 5.75 km (5:14 / km)
ahr:135 max:162 (sick)

At the uni gym whilst Jamie was at Central Athletics. TRIMP 47.7.

Cycling (Exercise bike) 20:01 intensity: (1:02 @0) + (1:47 @1) + (13:11 @2) + (4:01 @3) 10.3 km (1:57 / km)
ahr:131 max:147 (sick)

RPM 90-100. TRIMP 28.4.

Wednesday Nov 29 #

11 AM

Cycling (Turbo Trainer) 31:21 intensity: (2:02 @0) + (4:07 @1) + (5:20 @2) + (11:39 @3) + (6:01 @4) + (2:12 @5) 19.0 km (1:39 / km) +91m 1:37 / km
ahr:141 max:168 weight:64kg (sick) shoes: Genesis Croix de Fer 30 2016

Volcano laps.
Warm up then hard / steady / hard, PB 6:15 on the last; thought I'd overcooked it early on but recovered to finish strongly. Good wee medium distance interval, decent workout. Then off to the physio. TRIMP 56.5

Strength training 30:00 [1]
(sick)

Tuesday Nov 28 #

4 PM

Cycling (Turbo Trainer) 52:27 intensity: (1:38 @0) + (1:11 @1) + (8:19 @2) + (32:32 @3) + (8:47 @4) 22.25 km (2:21 / km) +633m 2:04 / km
ahr:141 max:156 (sick) shoes: Genesis Croix de Fer 30 2016

Steady hills, still sick bleurgh
I really need to get out more. Missing my fresh air mojo. TRIMP 96.8.

Monday Nov 27 #

1 PM

Gym (Vario) 30:04 intensity: (21 @0) + (32 @1) + (6:51 @2) + (19:18 @3) + (3:02 @4) 2.55 km (11:47 / km)
ahr:141 max:156 (sick)

Now positively identified as knee-aggravating. Stop. TRIMP 55.2

Strength training 20:00 [1]
(sick)

Core and DBs.
6 PM

Strength training (Pilates) 30:00 [1]
(sick)

Still full of the cold. No time for circuits tonight, alas.

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