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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Apr 3, 2018:

activity # timemileskm+m
  Orienteering4 3:21:52 17.03(11:51) 27.4(7:22) 569
  Cycling3 1:36:37 39.18(24.3/h) 63.06(39.2/h) 148
  Strength training2 1:30:00
  Running3 45:00 3.05(14:46) 4.9(9:11) 99
  Total10 7:13:29 59.25 95.36 816
  [1-5]10 7:03:54

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WeThFrSaSuMoTu

Tuesday Apr 3, 2018 #

7 AM

Strength training 50:00 [1]

3C3DB15 + knee physio. Back to it after a wee layoff, so, quite hard work with the weights this morning!

In other news, my L knee doesn't seem any more swollen that it was when I left for the JK, but that still means that it's got a lump and isn't tracking right.
5 PM

Cycling (Turbo trainer) 31:28 intensity: (37 @0) + (46 @1) + (10:41 @2) + (18:53 @3) + (31 @4) 20.03 km (38.2 kph) +83m
ahr:140 max:153 shoes: Genesis Croix de Fer 30 2016

Recovery spin. Aims : mobilise back to try to address the R h/s sciatica, do NOT aggravate L knee. I hope.

Monday Apr 2, 2018 #

11 AM

Orienteering race 45:52 intensity: (11 @0) + (9 @1) + (5:49 @2) + (30:45 @3) + (8:58 @4) **** 5.4 km (8:29 / km) +133m 7:33 / km
ahr:146 max:158 shoes: VJ Integrator 2017 dobs

JK Relays, Beaudesert. Third leg on Men Senior after Simon and Jon, 5.0km +175m. A couple of wee wobbles, but just dead slow; nothing in the legs. Slick mud everywhere, quite the muckiest orienteering I've done in a very long time.
http://www.jk.routegadget.co.uk/rg2/#76&route=5046...

Sunday Apr 1, 2018 #

12 PM

Orienteering race 1:28:57 intensity: (1:01 @0) + (1:50 @1) + (8:24 @2) + (55:44 @3) + (15:43 @4) + (6:15 @5) *** 12.14 km (7:19 / km) +231m 6:41 / km
ahr:147 max:187 shoes: VJ Integrator 2017 dobs

JK Long, Beaudesert. M45L: 103km + 245m. A rather dull course on a very muddy area. Jogged slowly around, with the main aim being not to aggravate my already swollen knee; this meant that most controls just popped up (well, apart from two or three minutes of mistakes). Not looking forward to coming back here tomorrow for the relays in the driving rain. Bonus, though, my knee survived without any further argument.
http://www.jk.routegadget.co.uk/rg2/#75&route=5024...

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 
12 PM

Running warm up/down 7:30 intensity: (3:54 @0) + (3:21 @1) + (15 @2) 0.79 km (9:32 / km) +30m 7:59 / km
ahr:110 max:129 shoes: VJ Integrator 2017 dobs

Jog to the start, trying to warm up

Orienteering race 50:41 intensity: (52 @0) + (37 @1) + (6:04 @2) + (22:41 @3) + (20:27 @4) **** 6.33 km (8:00 / km) +202m 6:54 / km
ahr:148 max:163 shoes: VJ Integrator 2017 dobs

JK Middle, Brereton Spurs. M45L: 5.2km +230m. Flustered at the start again, had a huge mistake on the way to number 1, 4mins+ lost; game over. Totally fed up with myself, took ages to settle down after that. Was scrappy, then steady, then blew a minute on the penultimate control. Rubbish. http://www.jk.routegadget.co.uk/rg2/#72&route=5050...

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint
 
3 PM

Orienteering (Sprint) 16:22 intensity: (12 @0) + (16 @1) + (32 @2) + (49 @3) + (11:38 @4) + (2:55 @5) ** 3.53 km (4:39 / km) +2m 4:38 / km
ahr:158 max:169 shoes: Hoka Mafate 4

O: JK Sprint, MOD Stafford. Very average. 3.2km. So if we'd turned up on time and I'd not been so flustered at the start and poorly warmed up - and if I'd had a SIAC - this would have been a half decent performance. But then, to be honest, it was trivial orienteering, so I'd still have been a minute down just on running speed. Oh well. I never expected to be competitive at this.

Running warm up/down 6:30 intensity: (40 @0) + (59 @1) + (4:06 @2) + (45 @3) 1.11 km (5:53 / km) +2m 5:50 / km
ahr:130 max:140 shoes: Hoka Mafate 4

Thursday Mar 29, 2018 #

12 PM

Cycling (Turbo Trainer) 30:04 intensity: (58 @0) + (41 @1) + (5:40 @2) + (19:33 @3) + (3:12 @4) 20.04 km (40.0 kph) +31m
ahr:140 max:152 shoes: Genesis Croix de Fer 30 2016

Volcano flat. Short and hard, but basically just keeping moving. Knee still not right. TRIMP 54.3, avg 244W.
3 PM

Running (Trail run) 31:00 [2] 3.01 km (10:18 / km) +67m 9:16 / km
shoes: Hoka Mafate 4

Newton PS Athletics club. Holme Hill loops, laps and hill reps. Fun!
9 PM

Strength training 40:00 [1]

Wednesday Mar 28, 2018 #

12 PM

Cycling (Turbo Trainer) 35:05 intensity: (1:10 @0) + (1:08 @1) + (11:10 @2) + (21:24 @3) + (13 @4) 22.99 km (39.3 kph) +35m
ahr:130 max:150 shoes: Genesis Croix de Fer 30 2016

Lunchtime spin. Left knee still swollen. Wee gap in the middle to rescue the bread. TRIMP 51, avg 233W.

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