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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Hill walking1 2:07:47 6.05(21:07) 9.74(13:07) 801
  Cycling4 2:00:04 43.12(2:47) 69.39(1:44) 506
  Strength training4 2:00:00
  Gym2 1:10:06 7.21(9:44) 11.6(6:03)
  Running1 9:58 1.23(8:06) 1.98(5:02)
  Total9 7:27:55 57.61 92.71 1308
  [1-5]9 6:37:21
averages - weight:62.8kg
«
2:47
0:00
FrSaSuMoTuWeTh

Wednesday Dec 13 #

1 PM

Cycling (Turbo Trainer) 35:00 intensity: (45 @0) + (1:10 @1) + (2:13 @2) + (4:25 @3) + (24:41 @4) + (1:46 @5) 21.5 km (1:38 / km) +148m 1:34 / km
ahr:151 max:167 shoes: Genesis Croix de Fer 30 2016

Zwift - steady/hard. DOMsy legs.
Too icy for the roads. Knee - maybe a bit swollen after yesterday, certainly feels a little "full", but then it does most of the time. Will try another 10 min run tomorrow.
Reverse climb PB by 8s. TRIMP 83, a218W

Tuesday Dec 12 #

7 AM

Strength training 25:00 [1]
weight:62.8kg

3DB15+core
7 PM

Gym (Cross-trainer) 40:03 intensity: (1:03 @0) + (8:40 @1) + (17:48 @2) + (12:32 @3) 7.09 km (5:39 / km)
ahr:131 max:146

Uni gym. Easy/Steady. TRIMP 57.3.

Running (Treadmill) 9:58 intensity: (18 @0) + (9 @1) + (52 @2) + (6:45 @3) + (1:54 @4) 1.98 km (5:02 / km)
ahr:144 max:152 shoes: Mizuno Wave Rider 17

Have to start again somewhere - although I don't like treadmills because they're such a hard surface. No slipping on ice, though, and it's easy to stop the minute you feel pain. No pain tonight but let's see if there's any post-run swelling. Nice and easy (treadmill said 2km at 4:57/km) - chatting to Brian most of the time. TRIMP 20.0

Monday Dec 11 #

1 PM

Gym (Elliptical) 30:03 intensity: (35 @0) + (33 @1) + (2:11 @2) + (9:00 @3) + (13:13 @4) + (4:31 @5) 4.51 km (6:40 / km)
ahr:150 max:166

Standard cross-training profile. TRIMP 69.9

Cycling (Exercise bike) 15:01 intensity: (22 @0) + (28 @1) + (3:40 @2) + (10:03 @3) + (28 @4) 6.5 km (2:19 / km)
ahr:140 max:152

Easy intervals 1 min / 1 min off plus WU and WD. TRIMP 26.7.
6 PM

Strength training (Pilates) 35:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

30/5 doubles

Sunday Dec 10 #

Note
(rest day)

Rest day probably required - thighs a bit sore. Family stuff (incl. frosty walk to Ashfield)

Saturday Dec 9 #

7 AM

Hill walking 2:07:47 intensity: (46:15 @0) + (28:21 @1) + (32:18 @2) + (20:53 @3) 9.74 km (13:07 / km) +801m 9:18 / km
ahr:122 max:148 shoes: VJ Integrator 2017 dobs

Sunrise on Ben Ledi, Wee adventure. Legs pretty hill unfit, but most of the gasps were because of the views. Awesome. Great excuse for eating cake before 9am. TRIMP 128.5.
12 PM

Cycling (Turbo Trainer) 40:01 intensity: (19 @0) + (29 @1) + (2:25 @2) + (25:29 @3) + (11:19 @4) 24.34 km (1:39 / km) +244m 1:34 / km
ahr:146 max:156 shoes: Genesis Croix de Fer 30 2016

Second lunch justification ride. The problem with starting the day early is that you've already eaten two breakfasts and your lunch before midday. More calorie burn required, and I still had my Saturday morning exercise slot, so... TRIMP 83.1 a214W.

Friday Dec 8 #

6 PM

Cycling (Turbo Trainer) 30:02 intensity: (57 @0) + (2:08 @1) + (21:23 @2) + (5:34 @3) 17.05 km (1:46 / km) +114m 1:42 / km
ahr:132 max:144 shoes: Genesis Croix de Fer 30 2016

Wee spin to loosen the back after a long day sitting down. Thighs almost a bit DOMS-y after yesterday's effort; this did the trick. TRIMP 43.6 a187W.

Strength training 40:00 [1]

3C2DB(15)

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