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Training Log Archive: bradc

In the 7 days ending May 20:

activity # timemileskm+m
  Orienteering3 3:53:25 16.91(13:48) 27.22(8:35) 76012 /14c85%
  Strength training2 1:05:00
  Running2 47:49 5.7(8:24) 9.17(5:13) 97
  Total6 5:46:14 22.61 36.39 85612 /14c85%
  [1-5]6 5:08:07

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Sunday May 20 #

12 PM

Orienteering race 38:23 intensity: (20 @0) + (4 @1) + (45 @2) + (2:16 @3) + (6:21 @4) + (28:37 @5) **** 5.81 km (6:36 / km) +85m 6:09 / km
ahr:164 max:178 spiked:12/14c shoes: VJ Integrator 2017 dobs

BOC Relays, Torphantrick; 3rd Leg on M40 team with Ross & Fraser. Bronze :-)
Relays save the weekend again. Apart from a sore R achilles and swollen L ankle, I wasn't suffering any ill effects from yesterday, so was quite up for the relays, and was even pretty relaxed, right up to the point when Andy M announced Fraser on the run-in as handing over to me in third place. Sh*te!
Off I shot, no idea how far behind 4th and 5th were, but thankfully kept the panic at bay and was pretty solid right up to #10, when I had the home straight in my sights, and promptly missed the rather vague control by two minutes. As I ran back into the control I was dreading seeing a couple of fast M40s steaming into the depression from the correct direction but all was quiet, so I bagged it and sped off, listening hard for feet behind me.
The legs were tiring in the last loop but when I crawled up the finish straight, I was mightily relieved to hear myself announced as bringing home the Bronze medal. Pheeewww! TRIMP 122.4.

Saturday May 19 #

1 PM

Running warm up/down 17:07 intensity: (4:23 @0) + (49 @1) + (4:10 @2) + (6:17 @3) + (1:16 @4) + (12 @5) 2.37 km (7:13 / km) +60m 6:25 / km
ahr:131 max:166 shoes: VJ Integrator 2017 dobs

Jog to the start, including an excruciating long 'walk past the horses' section. The horses were totally chill about the whole thing, far more so than those of us who were worrying about being late to their starts... TRIMP 24.2

NB I forgot to bring my chest HR strap along this weekend, so the HR readings are all from my wrist, and are laughably inaccurate.

Orienteering race 1:32:33 intensity: (35 @0) + (6:34 @1) + (8:51 @2) + (11:02 @3) + (41:02 @4) + (24:29 @5) **** 11.44 km (8:05 / km) +409m 6:52 / km
ahr:153 max:178 shoes: VJ Integrator 2017 dobs

O: BOC Balmoral. M45L. Great apart from never finding #4...
I was looking forward to this. Nice and steady start, nailing 1, 2 and 3. And then #4. Oh dear. After 20 minutes crawling up and down the boulder field, I decided that I really had rather better things to do, and had paid good money to go for a run, not a stand about. All hope of a decent result had already gone. After that, normal service resumed, I nailed #5, and was steady away until I missed the ruined wall I was looking for on the long leg to #11, and dumped another 4, maybe 5 minutes. But I'd have been OK with that if that was just my one big error. My legs got a bit sluggish towards the end - dehydration, mainly.

Afterwards, on reflection, I'd enjoyed my run, despite the disappointment of posting an mp. Turns out I was far from alone in struggling with that control, but at least everyone else did eventually find it. Ho hum. TRIMP 227.2.

Thursday May 17 #

7 AM

Strength training 35:00 [1]

3DBP15 + core. Pretty sore back this morning, and L knee cheesed off with me, too, so this was not fun.

Today's cardio exercise will be restricted to helping at Newton PS Athletics Club, I think!

Wednesday May 16 #

11 AM

Orienteering 1:42:29 intensity: (32:44 @0) + (19:32 @1) + (33:50 @2) + (15:53 @3) + (30 @4) 9.97 km (10:17 / km) +266m 9:04 / km
ahr:119 max:152 shoes: Inov-8 O-Roc 250 (2)

What a day to be running in Barrwood. If only I hadn't had to carry all those pesky controls and footer around with fankled flags. At least I didn't have to contend with any gripples. The wood is in pristine condition. Wish I was orienteering tonight! Oh, no, hang on, I've seen the course planning... TRIMP 122.8.

Tuesday May 15 #

12 PM

Running tempo 30:42 intensity: (5 @0) + (1 @1) + (3 @2) + (1:26 @3) + (13:29 @4) + (15:38 @5) 6.8 km (4:31 / km) +37m 4:24 / km
ahr:161 max:173 shoes: Nike Air Icarus+

Slap in the face from reality. Set out at about 7/10 with a couple of short 8/10 sections, to see where I am in advance of the two big races. And the answer is - a long way from where I should be, 22:25 for the 5km; maybe 21 in a race but a long way off 20, never mind sub-20. All to be expected, of course, given how little running I do, and my complete lack of speedwork. TRIMP 90.9.

Monday May 14 #

7 AM

Strength training 30:00 [1]

3C

Note: my knee survived 4h30 on the bike, but has swollen up after just over an hour of easy terrain running around Barrwood. I think that it's trying to tell me something. Sigh.

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