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Training Log Archive: bradc

In the 7 days ending Oct 26, 2019:

activity # timemileskm+m
  Orienteering3 3:14:30 13.83(14:04) 22.26(8:44) 646
  Strength training2 45:00
  Cycling1 35:01 11.21(19.2/h) 18.03(30.9/h) 111
  Running2 29:59 3.53(8:29) 5.69(5:16) 33
  Total7 5:04:30 28.57 45.99 790
  [1-5]7 5:03:42
averages - weight:65.6kg

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Saturday Oct 26, 2019 #

1 PM

Orienteering 52:14 intensity: (20 @2) + (3:17 @3) + (47:15 @4) + (1:22 @5) *** 6.55 km (7:58 / km) +131m 7:15 / km
ahr:152 max:162 shoes: 2019 Salomon Speedtrak

Local event at Kippen - Blue course. Nice course by Jon on a new map - a grand wee area, would be great for a night-O. Legs utterly cr*p, still - sigh.
C • Night O 3

Thursday Oct 24, 2019 #

5 PM

Running 25:15 intensity: (11 @0) + (7 @1) + (39 @2) + (4:46 @3) + (19:32 @4) 5.01 km (5:03 / km) +10m 5:00 / km
ahr:149 max:160 shoes: 2019 Speedgoats

5km slow run out along the Rochdale canal, then a walk/jog back. Still nothing in the legs.

Wednesday Oct 23, 2019 #

1 PM

Cycling (Zwift workout) 35:01 intensity: (1:42 @1) + (4:39 @2) + (13:52 @3) + (11:24 @4) + (3:24 @5) 18.03 km (30.9 kph) +111m
ahr:139 max:170 shoes: Genesis Croix de Fer 30 2016

Zwift - Emily's Short Mix. Keeping it short, L knee still dodgy and still very lethargic overall. This is a great wee erg workout for 30 minutes; just about held it together for the final 3 mins effort. Extra 5 mins spin-down at the end. Sweaty.
6 PM

Orienteering 52:53 intensity: (37 @0) + (5:29 @1) + (14:13 @2) + (29:27 @3) + (3:07 @4) 4.86 km (10:52 / km) +135m 9:33 / km
ahr:126 max:151 shoes: 2019 Salomon Speedtrak

Fun series of practice sessions at the Laighills, shadowing James H & I've-forgotten-his-name. Good exercises, and I even managed to pass on some of my vast wealth of experience (cough) although, to be fair, the lads' (very few) errors were mostly caused by the map being wrong!
Still feeling sluggish but perhaps a tiny bit more sprightly than of late - maybe I'm finally getting over whatever it is that has been making me so lethargic.
C • Ben Polwart 3

Monday Oct 21, 2019 #

6 PM

Strength training (Pilates) 25:00 [1]
weight:65.6kg

Session started early and I was late, so, missed out on some key core exercises and the LHS torpedoes.
7 PM

Strength training (Circuits) 20:00 [2]

2 x 30/5. L knee swollen - substituted out any exercises that would aggravate it further.

Sunday Oct 20, 2019 #

12 PM

Running 4:44 intensity: (9 @1) + (38 @2) + (3:57 @3) 0.68 km (6:57 / km) +23m 5:56 / km
ahr:132 max:142 shoes: 2019 Salomon Speedtrak

Orienteering 1:29:23 intensity: (14 @1) + (4:41 @2) + (22:27 @3) + (57:15 @4) + (4:46 @5) 10.84 km (8:15 / km) +380m 7:01 / km
ahr:146 max:163 shoes: 2019 Salomon Speedtrak

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