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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Cycling2 1:19:52 18.85 30.34 620
  Gym2 1:19:04 9.48(8:20) 15.26(5:11)
  Strength training2 55:00
  Running1 26:33 3.45(7:42) 5.55(4:47) 98
  Total5 4:00:29 31.78 51.15 718
  [1-5]5 3:50:15
«
1:11
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WeThFrSaSuMoTu

Sunday Feb 18 #

7 AM

Strength training 45:00 [1]

3C3DB. Top of pelvic bone/sacrum still tender
9 AM

Running (Trail run) 22:45 intensity: (30 @0) + (31 @1) + (49 @2) + (10:36 @3) + (9:55 @4) + (24 @5) 4.84 km (4:42 / km) +94m 4:17 / km
ahr:147 max:163 shoes: Salomon Speedtrak 2017

Ran around Kings Park, out and back, whilst the kids were doing the Park Run. Knees were OK, even when I tried lifting them up a bit higher, and after a bit I actually felt that I was running, rather than shuffling, for the first time in ages. TRIMP 47.2.

Running warm up/down 3:48 intensity: (9 @0) + (22 @1) + (1:32 @2) + (1:45 @3) 0.71 km (5:21 / km) +4m 5:13 / km
ahr:134 max:141 shoes: Salomon Speedtrak 2017

I was sweaty enough to actually merit a cool down jog. Amazing! TRIMP 4.7.

Saturday Feb 17 #

7 AM

Cycling (Turbo Trainer) 57:45 intensity: (51 @0) + (2:57 @1) + (3:22 @2) + (14:56 @3) + (35:25 @4) + (14 @5) 30.34 km (1:54 / km) +620m 1:44 / km
ahr:149 max:164 shoes: Genesis Croix de Fer 30 2016

Zwift for breakfast. Mountain loop. A little way off my PBs; the legs were feeling quite sluggish this morning. I needed my porridge! No issues from Thursday's fall, hooray. TRIMP 128.4, avg 236W.

Friday Feb 16 #

4 PM

Gym (Vario) 39:58 intensity: (47 @0) + (2:08 @1) + (25:15 @2) + (11:48 @3) 8.55 km (4:40 / km)
ahr:135 max:142

Easy. Back still badly bruised but not affecting this exercise. TRIMP 62.3.

Cycling (Turbo Trainer) 22:07 intensity: (7:02 @0) + (7:32 @1) + (6:35 @2) + (58 @3)
ahr:119 max:140

Easy 3/4 intervals. Slight discomfort from the seated position.TRIMP 22.5.

Thursday Feb 15 #

Note

So, slipping on some greasy wooden steps whilst carrying a number of heavy bags and falling heavily on the edge of your pelvic bone turns out to be really rather sore. As in instant sciatic pain down the leg and too painful to touch the site of impact ten hours later -sore.

Wednesday Feb 14 #

3 PM

Gym (Cross-trainer) 30:00 intensity: (55 @0) + (4:23 @1) + (7:54 @2) + (14:05 @3) + (2:43 @4) 4.71 km (6:22 / km)
ahr:137 max:155

Pool avoidance again. Wild out, and knees wouldn't like two days' running in a row anyway, so, the hotel gym beckoned. Last-gen fixed height Technogym elliptical, perfect for my knee problems! Might see if Bob can track one of these machines down for me. TRIMP 49.8.

Gym (Cardio) 9:06 [1] 2.0 km (4:33 / km)
ahr:118 max:122

Easy row, being careful with the knees. TRIMP 10

Strength training 10:00 [1]

Core & 'bells. Followed by 25 minutes steam room, what a treat!

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