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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Apr 25, 2021:

activity # timemileskm+m
  Walking4 5:43:23 19.46(17:38) 31.33(10:58) 606
  Cycling3 4:17:32 51.72(12.0/h) 83.23(19.4/h) 1000
  Orienteering2 1:38:29 6.79(14:31) 10.92(9:01) 168
  Strength training1 45:00
  Total10 12:24:24 77.97 125.48 1773
  [1-5]10 10:36:03

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MoTuWeThFrSaSu

Sunday Apr 25, 2021 #

8 AM

Walking (Turfing) 1:23:58 intensity: (21:47 @0) + (54:15 @1) + (7:56 @2) 7.38 km (11:23 / km) +164m 10:15 / km
ahr:95 max:121 shoes: Hoka Stinson 4 ATR

Morning wander up the hill.
11 AM

Orienteering 57:42 intensity: (22 @2) + (27:48 @3) + (29:32 @4) 6.28 km (9:11 / km) +154m 8:11 / km
ahr:142 max:158 shoes: 2019 Inov-8 O-Roc 340

Properly rough and tough orienteering at Pendreich. Haven't run in terrain like this in a while! Struggled to get moving, even on the paths; going straight through the green on 10-11, bent double with a stiff knee and a bad back, was not my finest hour. The drop down to the penultimate control and then the long contour on a slippery slope to the final control was hard work for this old bucket of bolts. There were some genuinely nice bits, though, and the step up in physicality made a nice change from the norm. Well done to Sam and Simon for not shying away from making us cross grotty areas and challenging us with some difficult legs!
Forgot to start my watch so am missing the first 10 minutes / 700m or so.

Saturday Apr 24, 2021 #

7 AM

Cycling 2:04:59 intensity: (15 @0) + (6:54 @1) + (9:29 @2) + (1:19:26 @3) + (28:55 @4) 51.41 km (24.7 kph) +502m
ahr:134 max:152 shoes: Genesis Croix de Fer 30 2016

Glen Knaick loop.
So it seems that 40nm of tightening force is quite a lot, as I clearly hadn't applied that much when fitting my rear brake rotor. By the time I eventually realised that that was what the rattling was, it had completely detached. Oops. After that everything was great and lovely and quiet but I decided not to test my hand tightening force with the sherrifmuir descent and just came straight back from Braco.
Bike flying along (well, as well as gravel tyres allow, but good enough for me!). Back was sore, but I could only be out for 2 hours anyway as I had another busy day on the cards, so blattered on through.

Friday Apr 23, 2021 #

7 AM

Walking (Turfing) 1:46:21 intensity: (35:01 @0) + (1:06:04 @1) + (4:45 @2) + (31 @3) 10.29 km (10:20 / km) +155m 9:37 / km
ahr:90 max:138 shoes: Hoka Stinson 4 ATR

Another glorious morning wander, finally repatriating the Ashfield turfs after 5 days in the hands of turf raiders from Edinburgh!
2 PM

Cycling (Gravel) 48:49 intensity: (27 @0) + (4:16 @1) + (13:30 @2) + (19:06 @3) + (11:30 @4) 12.84 km (15.8 kph) +227m
ahr:129 max:157 shoes: Genesis Croix de Fer 30 2016

Delayed lunchtime spin, up the hill via Lendrick and down through the zones. Lovely.

Thursday Apr 22, 2021 #

8 AM

Strength training 45:00 [1]

So much for making this a regular session...
2C2DB. Very creaky after yesterday, knee and back need a gentle day.

Wednesday Apr 21, 2021 #

7 AM

Cycling (Turfing) 1:23:44 intensity: (5:22 @0) + (25:34 @1) + (39:14 @2) + (13:21 @3) + (13 @4) 18.98 km (13.6 kph) +272m
ahr:111 max:143 shoes: Genesis Croix de Fer 30 2016

Morning spin out on the bike, for a change, so up and around the west side of town. Nice comfy new tubeless wheels and everything feeling great post service. Knee a bit sore, still. Dry as a bone along Baxter's Loan - lovely!
5 PM

Orienteering 40:47 intensity: (15 @0) + (1:23 @1) + (12:04 @2) + (24:53 @3) + (2:12 @4) 4.64 km (8:47 / km) +14m 8:39 / km
ahr:127 max:145 shoes: 2019 Icebug Zeal RB9X

At Abbotshaugh. Will was very kindly shadowing Jamie and Matthew tonight (Jase doing the same for Katie), so I ran around the training course in reverse order. I say "ran", but that'd be incorrect, as I was utterly lifeless and could barely move my legs. No idea why. Ravenous for the fish supper afterwards (I actually finished it, unheard of!).

Tuesday Apr 20, 2021 #

8 AM

Walking (Turfing) 1:10:04 intensity: (4:24 @0) + (37:43 @1) + (12:15 @2) + (9:58 @3) + (5:44 @4) 6.66 km (10:32 / km) +153m 9:26 / km
ahr:110 max:152 shoes: Hoka Stinson 4 ATR

Shortish loop up the hill. Missed that stoker was out when I checked before setting off; only realised when I got to a zone to find it (and several others) blocked. Cue a change of plans. Almost blocked again when I arrived back in town but managed to get to the hotel chicken run before she did!

Monday Apr 19, 2021 #

8 AM

Walking (Turfing) 1:23:00 intensity: (40:50 @0) + (41:01 @1) + (1:09 @2) 7.0 km (11:51 / km) +134m 10:49 / km
ahr:87 max:112

Late out this morning as it's B's birthday.

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