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Training Log: bradc

In the last 7 days:

activity # timemileskm+mload
  Cycling3 2:51:30 59.58(2:53) 95.88(1:47) 84889.3
  Strength training3 1:55:0011.5
  Walking1 1:14:52 4.97(15:03) 8.01(9:21) 1837.5
  Orienteering1 40:31 2.36(17:10) 3.8(10:40) 9812.9
  Gym1 37:3312.4
  Total9 7:19:26 66.91 107.69 1129133.6
  [1-5]9 7:18:55
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Friday Oct 30 #

5 PM

Gym 37:33 intensity: (5:09 @2) + (26:45 @3) + (5:39 @4)
ahr:132 max:153

Thursday Oct 29 #

8 AM

Strength training 30:00 [1]

1 PM

Cycling (Zwift) 32:14 intensity: (2:01 @2) + (11:25 @3) + (18:48 @4) 20.03 km (1:37 / km) +82m 1:35 / km
ahr:142 max:158 shoes: Genesis Croix de Fer 30 2016

Steady 20km, knee preservation mode. For interest, I collected data through both Zwift (connected to the turbo power meter) and Garmin (connected to my power pedals). Surprised to find something like a 10W difference (4-5%) between the two, despite both the pedals (Favero Assioma) and turbo (Kickr) supposedly having accuracy of 1-2%. Hoping that the pedals are correct! Ran a spindown calibration on the Kickr after the workout and will try again tomorrow. Now, back the compression and ice on the knee.

Cycling 32:15 intensity: (2:03 @2) + (11:19 @3) + (18:53 @4) 20.04 km (1:37 / km) +22m 1:36 / km
ahr:142 max:158

Wednesday Oct 28 #

6 PM

Orienteering (Night) 40:31 intensity: (31 @0) + (2:08 @1) + (9:54 @2) + (20:36 @3) + (7:10 @4) + (12 @5) 3.8 km (10:40 / km) +98m 9:27 / km
ahr:130 max:162 shoes: 2019 Speedgoats

Shadowing Jamie at the Laighills. Running & walking, fair bit of stopping. Legs fine but knee is total cr*p, sore most of the time and particularly useless on any descent. Not helped by poor shoe choice for the slippery conditions. Nice course, though - thanks GG

Tuesday Oct 27 #

12 PM

Walking 1:14:52 [1] 8.01 km (9:21 / km) +183m 8:24 / km
ahr:90 max:103 shoes: Hoka Tor Speed 2 WP boots

Alternating walking days with cycling days, knee OK with it so far.

Monday Oct 26 #

12 PM

Cycling (Zwift workout) 40:00 intensity: (43 @1) + (6:40 @2) + (10:29 @3) + (19:13 @4) + (2:55 @5) 24.17 km (1:39 / km) +109m 1:37 / km
ahr:141 max:171 shoes: Genesis Croix de Fer 30 2016

Zwift - Lavender Unicorn. Lunchtime spin. Nice wee 30 minute workout plus 10 mins extra cooldown.
6 PM

Strength training (Pilates) 55:00 [1]

New set of core exercises just before the circuits session = ow. Medic.

Sunday Oct 25 #

8 AM

Strength training 30:00 [1]

Saturday Oct 24 #

11 AM

Cycling (Zwift workout) 1:07:01 intensity: (7:30 @2) + (5:55 @3) + (40:05 @4) + (13:31 @5) 31.65 km (2:07 / km) +635m 1:55 / km
ahr:149 max:166 shoes: Genesis Croix de Fer 30 2016

BMU Mishmash (most of). Gradually ramping up effort and time, knee OK so far, being careful to ice afterwards.

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