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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:37:36 40.4(3:54) 65.02(2:25) 2035
  Running2 55:54 6.7(8:20) 10.79(5:11) 131
  Strength training1 40:00
  Orienteering1 24:38 2.93(8:24) 4.72(5:13) 18
  Total5 4:38:08 50.04 80.53 2183
  [1-5]5 4:35:41
averages - weight:65.5kg
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Saturday Aug 18 #

9 AM

Cycling (Turbo Trainer) 1:32:25 intensity: (1:15 @0) + (1:41 @1) + (6:29 @2) + (59:17 @3) + (23:43 @4) 46.04 km (2:00 / km) +983m 1:49 / km
ahr:145 max:158 shoes: Genesis Croix de Fer 30 2016

Zwift - Innsbruck. Not confident enough with my current fitness to risk a long ride on the road, but after this session I'm much happier that I'm on the mend. Still took things very steadily on the two big climbs, but no screaming quads today. Having been to Innsbruck, I was impressed with how much effort the Zwift guys have put in to making it look like the real thing - I recognised several buildings, the ski jump and the elevated motorway heading towards the Brenner Pass. TRIMP 186.8.

Thursday Aug 16 #

5 PM

Strength training 40:00 [1]

2C3DB

Wednesday Aug 15 #

6 PM

Orienteering race 24:38 intensity: (19 @1) + (1:00 @2) + (3:28 @3) + (5:57 @4) + (13:54 @5) 4.72 km (5:13 / km) +18m 5:07 / km
ahr:158 max:170 shoes: Nike Air Pegasus 35

Nothing doing in the legs today, still on empty. Not helped by arriving late then faffing too much to allow time for a warm up, and also not helped by forgetting to start navigating and losing a minute by not reading the map leaving #2. TRIMP 67.9.

Running warm up/down 16:04 intensity: (11 @0) + (22 @1) + (48 @2) + (10:44 @3) + (3:59 @4) 3.17 km (5:04 / km) +47m 4:43 / km
ahr:145 max:156 shoes: Nike Air Pegasus 35

Once round King's Park. TRIMP 32.7.

Tuesday Aug 14 #

6 PM

Cycling (Turbo Trainer) 1:05:11 intensity: (41 @0) + (33 @1) + (2:18 @2) + (9:57 @3) + (40:45 @4) + (10:57 @5) 18.98 km (3:26 / km) +1052m 2:41 / km
ahr:156 max:164 shoes: Genesis Croix de Fer 30 2016

(Most of) Alpe du Zwift before I blew up.
I set a steady pace but started to toil from turn 10, and the wheels really started coming off at turn 4. By turn 2 I was barely moving, and then I had to stop before turn 1 to let Beccy get away, but I was spent anyway. Both medials were agony shortly after crawling off the bike. Last week's bug took a lot more out of me than I thought. TRIMP 172.7.

Monday Aug 13 #

7 AM

Running (Trail) 39:50 intensity: (20 @0) + (17 @1) + (2:05 @2) + (18:03 @3) + (18:47 @4) + (18 @5) 7.62 km (5:14 / km) +84m 4:57 / km
ahr:149 max:163 weight:65.5kg shoes: Hoka Speedgoat 2

I'm really not very good at running early, but it seemed to do my knee the world of good in NI and was, at worst, neutral for my back, so, whilst the bread was proving and the oven was heating I headed off into the mist for a wee plod to Ashfield and around the Laighills. Still not 100% and my legs felt like they were glued on backwards, but I earned my freshly baked sourdough crust. TRIMP 87.5.

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