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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Mar 31, 2018:

activity # timemileskm+m
  Orienteering3 2:22:48 11.66(12:15) 18.76(7:37) 547
  Cycling3 2:05:11 49.18(23.6/h) 79.15(37.9/h) 387
  Strength training3 1:35:00
  Running4 48:52 3.45(14:10) 5.55(8:48) 113
  Total10 6:51:51 64.29 103.47 1047
  [1-5]10 6:41:13

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SuMoTuWeThFrSa

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.

Tuesday Mar 27, 2018 #

7 PM

Cycling (Turbo Trainer) 1:00:02 intensity: (11 @0) + (42 @1) + (15:49 @2) + (36:08 @3) + (7:12 @4) 36.12 km (36.1 kph) +322m
ahr:141 max:159 shoes: Genesis Croix de Fer 30 2016

Long day. I spent a good chunk of it standing but still felt the need to get some movement into the back (still popping pills). Levered myself onto the turbo after dinner and set off for some fast flats and steady hills on the Greatest London Loop. I felt livelier than I'd expected, and matched my Leith Hill PB (6:47) and set a new PB by 30s on the loop, but I could feel the left knee swelling up before I finished. FGS. Just once, just once it would be nice for nothing to hurt or go wrong. TRIMP 111.3, avg 235W

Monday Mar 26, 2018 #

6 PM

Strength training (Pilates) 35:00 [1]

Struggling tonight with LBP and sciatica. The recent uptick in running has tipped my back over into injury mode. TBH I've been pushing it a bit too close to that threshold for a while, in an attempt to get vaguely fit for the JK; so for now I'm back on the heavy-duty painkillers. It's only for a few days. Post JK I'll dial things right back.
7 PM

Strength training (Circuits) 20:00 [2]

No fireworks for me, tonight - easy.

Sunday Mar 25, 2018 #

12 PM

Running 3:52 intensity: (1:35 @0) + (1:19 @1) + (58 @2) 0.65 km (5:57 / km) +14m 5:23 / km
ahr:117 max:132 shoes: VJ Integrator 2017 dobs

Jog to the start of the O.

Orienteering race 1:15:45 intensity: (1:06 @0) + (5:15 @1) + (15:28 @2) + (35:33 @3) + (18:23 @4) **** 8.91 km (8:30 / km) +342m 7:08 / km
ahr:142 max:159

SOL1, Auchingarrich: Short Brown (6.9km). Steady plod spoiled by one 3 minute mistake (#7) and one 7 minute howler (#12). I'm particularly cross about the last one, I just completely ignored all of the warning signs until it was far too late. In post-race examination I was actually pretty scrappy elsewhere, too. 62-65 minutes would have been respectable; 75 is total rubbish. Unimpressed with myself. TRIMP 141.9.

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