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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Feb 11:

activity # timemileskm+m
  Cycling3 3:05:24 55.83(3:19) 89.85(2:04) 752
  Strength training5 2:35:00
  Orienteering1 56:04 5.44(10:18) 8.76(6:24) 162
  Running1 28:16 3.36(8:25) 5.41(5:13) 41
  Total10 7:04:44 64.64 104.02 955
  [1-5]10 6:57:55

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

Orienteering race 56:04 intensity: (17 @0) + (1:22 @1) + (5:23 @2) + (29:49 @3) + (19:13 @4) 8.76 km (6:24 / km) +162m 5:52 / km
ahr:146 max:158 shoes: VJ Irocs

O: SOSOL at Pollok. Blue: 7.0km +135m. Orienteering like a total donkey. Cross with truculent kids before starting, didn't settle down and think about navigation, was very rusty, didn't give the area its due; add all of that up and I missed pretty much every tricky control. The 1:5k map scale didn't help but, basically, I wasn't navigating worth a toss. Punter! Better sharpen up before the British Nights next weekend... At least my knees and back felt OK and survived all the tarmac; was more worried about pulling my back on all the greasy, muddy slopes. TRIMP 116.6.

Saturday Feb 10 #

7 AM

Strength training 30:00 [1]

3C + physio
11 AM

Cycling (Road) 1:54:49 intensity: (4:07 @0) + (46:31 @1) + (54:38 @2) + (9:33 @3) 45.59 km (2:31 / km) +365m 2:25 / km
ahr:127 max:145 shoes: Specialized Globe Vienna Disc

Three seasons in one cycle ride
Mild out, so I dug old Bertha out from the back of the garage and went for some fresh air. Set off at an easy pace, as I'd intended to combine the Middleton loop with a return over the muir, but when I turned back into the increasingly strong wind at Gleneagles, a wet and wintry squall came through and I decided just to grind for home. Wisely, as though the sun came back out for me at Braco, the muir was mired in dark clouds all the way home. The cold and wet were quite sapping, and I was pretty done by the time I got back. TRIMP 145.7

Friday Feb 9 #

11 AM

Cycling (Turbo Trainer) 35:14 intensity: (45 @0) + (2:34 @1) + (4:17 @2) + (24:06 @3) + (3:32 @4) 22.22 km (1:35 / km) +183m 1:31 / km
ahr:141 max:160 shoes: Genesis Croix de Fer 30 2016

Quick blast before a three-course business lunch. TRIMP 64.7
4 PM

Strength training (Circuits) 20:00 [2]

2 sets of FVO circuits at home: 30/5. Burping after a slap-up meal!

Thursday Feb 8 #

1 PM

Strength training 50:00 [1]

3C3DB + physio. Another night's sleep interrupted by LBP. Might be trying the spare bed tonight.
3 PM

Note

Running Newton PS Athletics Club today. With Jase on hols I got to lead the circuits session (30/10) but managed to mostly do the timings for the pyramid XC running session in Newton Park!

Wednesday Feb 7 #

7 AM

Strength training 25:00 [1]

3C + physio. Woken up at 3am by LBP - took ages to loosen off the muscle spasm and get back to sleep. A reminder to not miss out on the regular strength routine!
1 PM

Cycling (Turbo Trainer) 35:21 intensity: (52 @0) + (57 @1) + (6:36 @2) + (17:45 @3) + (9:11 @4) 22.04 km (1:36 / km) +204m 1:32 / km
ahr:143 max:158 shoes: Genesis Croix de Fer 30 2016

Lunchtime spin in the garage. Would rather have been out playing in the snow, but my back's a bit too fragile. Replaced the tube - those turbo tyres are a tight fit - and had a good virtual blast instead.Tyre no longer flat, but the legs were! TRIMP 68, avg 239W

Tuesday Feb 6 #

12 PM

Running (Trail) 28:16 intensity: (48 @0) + (9 @1) + (3:21 @2) + (21:27 @3) + (2:31 @4) 5.41 km (5:13 / km) +41m 5:02 / km
ahr:142 max:160 (injured) shoes: Salomon Speedtrak 2017

Another duff knee dawdle. R knee sore to start as per usual, then OK so long as I didn't try to actually run beyond a jog. Back also sore today. Falling apart! Nice to have a some sections of snowy grass to "run" on. TRIMP 52.4.
8 PM

Strength training 30:00 [1]

3DB15 + core

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