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Training Log Archive: bradc

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Cycling11 10:38:31 208.95(19.6/h) 336.28(31.6/h) 3770
  Walking4 4:44:46 17.67(16:07) 28.44(10:01) 602
  Strength training8 4:35:00
  Orienteering5 3:19:25 11.56(17:15) 18.61(10:43) 471
  Elliptigo2 1:39:12 24.45(14.8/h) 39.34(23.8/h) 439
  Total30 24:56:54 262.64 422.67 5281
  [1-5]30 24:24:26

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Tuesday Sep 29, 2020 #

12 PM

Walking 1:05:00 [1] 6.65 km (9:46 / km) +150m 8:47 / km
(sick)

Had to go to the bank and post office, so made the most of the glorious lunchtime sun and took the long way home via the Darn Path, Kippenrait climb and Masonic Lodge. Beautiful out. Still bunged up but Beccy's magic decongestant spray is incredible stuff - makes my eyes water for 5 minutes after inhaling, but then I can actually breathe for 6-8 hours! Must be almost as bad for me as gargling battery acid but it doesn't half work.

Monday Sep 28, 2020 #

Note
(sick) (rest day)

Eilidh's birthday - too busy to get out

Sunday Sep 27, 2020 #

2 PM

Walking 1:11:04 intensity: (15 @0) + (1:03:20 @1) + (7:29 @2) 7.0 km (10:09 / km) +97m 9:29 / km
ahr:99 max:118 (sick) shoes: Hoka Stinson 4 ATR

Saturday Sep 26, 2020 #

3 PM

Walking 1:28:42 intensity: (21:34 @0) + (1:05:59 @1) + (1:02 @2) + (7 @3) 8.38 km (10:35 / km) +194m 9:29 / km
ahr:92 max:126 (sick) shoes: Hoka Stinson 4 ATR

Went back to bed for the morning, but got up for lunch and mainlined a couple of Lemsips to get me out for this walk. Wiped afterwards.

Friday Sep 25, 2020 #

12 PM

Walking 1:00:00 [1] 6.4 km (9:22 / km) +160m 8:20 / km
(injured) (sick) shoes: Hoka Stinson 4 ATR

Walking, full of the cold; nice to get some sunshine and fresh air, at least.

Thursday Sep 24, 2020 #

Note

Scratchy throat, bleurgh.
C • Oh dear 2

Wednesday Sep 23, 2020 #

5 PM

Cycling (Turbo) 33:14 intensity: (6:34 @2) + (24:10 @3) + (1:48 @4) + (42 @5) 20.06 km (36.2 kph) +59m
ahr:131 max:169 (injured) shoes: Genesis Croix de Fer 30 2016

Easy. Knee seems mobile enough, but the Baker's Cyst just isn't going away.

Tuesday Sep 22, 2020 #

6 PM

Cycling (Zwift) 35:04 intensity: (2:49 @2) + (15:59 @3) + (16:16 @4) 22.02 km (37.7 kph) +106m
ahr:140 max:160 (injured) shoes: Genesis Croix de Fer 30 2016

Back on the turbo. I risked a little more power today, but kept the ride short. The gammy knee is still swollen but is slowly getting better. Keep on plugging away.

Monday Sep 21, 2020 #

6 PM

Elliptigo 32:02 intensity: (26 @0) + (51 @1) + (2:30 @2) + (18:28 @3) + (9:47 @4) 12.82 km (24.0 kph) +146m
ahr:136 max:152 (injured) shoes: Elliptigo

Time-strapped; it was either this Pilates. I chose to get out in the sunshine whilst we still can. Just a short one, to keep the knee moving

Sunday Sep 20, 2020 #

12 PM

Orienteering 54:01 intensity: (1:22 @0) + (7:11 @1) + (30:34 @2) + (14:54 @3) 4.01 km (13:29 / km) +139m 11:30 / km
ahr:117 max:140 (injured) shoes: 2019 Icebug Zeal RB9X

Shadowing Jamie at South Achray. That's the last time I'm shadowing Mr Grumpy Wee Sh*te, he's on his own from now on. He got around the second half entirely on his own, anyway, so, I'll leave him to it and see if he's interested in post-race analysis rather than the mid-run shouting. On the positive side, I really enjoyed the course. Thanks to Heather, Vicky and Matt!

The knee seems to have survived the walking with occasional jogging... I hope.

Saturday Sep 19, 2020 #

12 PM

Elliptigo 1:07:10 intensity: (51 @0) + (50 @1) + (2:38 @2) + (29:35 @3) + (33:16 @4) 26.53 km (23.7 kph) +292m
ahr:140 max:158 (injured) shoes: Elliptigo

Steady Go, easy on the climbs. Knee swelling is slowly going down, trying not to make it worse again.
4 PM

Strength training 25:00 [1]

3DB15 + core

Friday Sep 18, 2020 #

Note
(injured) (rest day)

Had a lot of chaff to do today so it was a no-brainer to skip all training and give my knee one of the rest days it badly needs, and try to get the swelling down. A glorious autumnal day, the start of a few, it seems; the ideal time to get up high. Vastly jealous of other folks' hill photos. Love this time of year.

Wednesday Sep 16, 2020 #

8 AM

Strength training 25:00 [1]
(injured)

3DB15 + core
5 PM

Orienteering 45:00 [2] 4.6 km (9:47 / km) +75m 9:03 / km
ahr:125 max:140 (injured) shoes: 2019 Icebug Zeal RB9X

Shadowing Jamie at Beecraigs, on the Green Course. Nicely planned by Grace & Pete to avoid pretty much all of the grot, this was a very pleasant Beecraigs experience. Jamie was also on better form than he was on Sunday - still not going fast, but a bit more engaged with the whole process. My knee REALLY didn't enjoy it, though. Boo :-(.

Tuesday Sep 15, 2020 #

5 PM

Cycling (Turbo) 29:55 intensity: (1:03 @1) + (4:03 @2) + (24:49 @3) 18.06 km (36.2 kph)
ahr:129 max:139 (injured) shoes: Genesis Croix de Fer 30 2016

High cadence, low torque, knee preservation mode

Monday Sep 14, 2020 #

6 PM

Strength training (Pilates) 40:00 [1]
(injured)

One-legged Pilates.
I knew that it was all to good to be true. Knee puffy & swollen again, and the Baker's Cyst lump behind the knee is back. Joy.

Sunday Sep 13, 2020 #

12 PM

Orienteering 44:44 intensity: (50 @0) + (12:22 @1) + (21:20 @2) + (10:12 @3) *** 3.4 km (13:08 / km) +101m 11:27 / km
ahr:107 max:140 (injured) shoes: 2019 Icebug Zeal RB9X

Shadowing Jamie around the Green at Bantaskine. Very slow - jogging and walking, really, he wasn't much interested. Shame, because I enjoyed it. My knee was still a bit swollen from yesterday but it didn't impede my movement.
5 PM

Strength training 40:00 [1]
(injured)

3C

Saturday Sep 12, 2020 #

10 AM

Cycling 2:48:51 intensity: (6:52 @1) + (22:56 @2) + (1:58:06 @3) + (20:57 @4) 73.22 km (26.0 kph) +1362m
ahr:130 max:150 shoes: Genesis Croix de Fer 30 2016

LSD - The Pretzel, all at steady Z2 in erg mode, just being careful of the old knee. I ignored its increasing grumpiness over the last 75 minutes or so. Some swelling, but compression and Voltarol immediately deployed; hopefully I'll get away with it.

Thursday Sep 10, 2020 #

8 AM

Strength training 30:00 [1]

Weights, core & knees
12 PM

Orienteering 26:33 intensity: (7 @2) + (58 @3) + (14:20 @4) + (11:08 @5) 4.66 km (5:42 / km) +93m 5:11 / km
ahr:158 max:183 shoes: 2019 Speedgoats

My knee was feeling good today so I thought, heck with it, I'd convert Sunday's Blue course at the Laighills into a MapRun event, and run it using MapRunG on my watch. It went really well - barring three slightly misplaced control sites (my fault), it was faultless. And my knee? It survived! Well, it has so far, let's see what the after effects are.

Wednesday Sep 9, 2020 #

5 PM

Cycling (Zwift workout) 51:10 intensity: (1:56 @1) + (2:47 @2) + (15:14 @3) + (31:13 @4) 28.02 km (32.9 kph) +465m
ahr:142 max:159 shoes: Genesis Croix de Fer 30 2016

SST (Short). Comfortable with this workout - maybe time to do an FTP test again.

Tuesday Sep 8, 2020 #

9 PM

Cycling (Zwift) 40:29 intensity: (54 @1) + (35:07 @2) + (4:28 @3) 23.03 km (34.1 kph) +116m
ahr:119 max:135 shoes: Genesis Croix de Fer 30 2016

Late evening easy spin. Just moving the legs.

Monday Sep 7, 2020 #

1 PM

Cycling (Zwift) 1:10:25 intensity: (48 @0) + (1:56 @1) + (12:22 @2) + (22:36 @3) + (28:44 @4) + (3:59 @5) 31.05 km (26.5 kph) +830m
ahr:138 max:170 shoes: Genesis Croix de Fer 30 2016

Innsbruck - Lutscher. Another day, another route badge. This one's a git because you have to cycle 10.9km and 420m of climb just to get to the start! Worth it though, as I have finally caught Steve back up - at least, until he gets back from holiday and blasts off into the sunset again :-).
6 PM

Strength training (Pilates) 50:00 [1]

Actually made it to the FVO session for once!

Sunday Sep 6, 2020 #

8 AM

Strength training 25:00 [1]

3DB15 +core
11 AM

Orienteering 29:07 intensity: (6:22 @0) + (12:15 @1) + (9:34 @2) + (56 @3) 1.95 km (14:58 / km) +63m 12:52 / km
ahr:101 max:129 shoes: 2019 Speedgoats

Shadowing Eilidh at the Laighills. Walking / jogging - enough to make my knee grumble.

Saturday Sep 5, 2020 #

11 AM

Cycling (Zwift) 1:25:02 intensity: (3:40 @2) + (1:13:27 @3) + (7:55 @4) 50.03 km (35.3 kph) +244m
ahr:137 max:148 shoes: Genesis Croix de Fer 30 2016

11x Volcano loop. Had intended to go for the big 25x badge, but I was knackered and lay in bed too long. With Beccy on a course today I needed to start at 8am, not 11am!

Friday Sep 4, 2020 #

8 AM

Strength training 40:00 [1]

I should be doing this every morning to get my old bones moving!
5 PM

Cycling 35:42 intensity: (48 @1) + (10:35 @2) + (15:30 @3) + (6:41 @4) + (2:08 @5) 20.03 km (33.7 kph) +198m
ahr:134 max:169 shoes: Genesis Croix de Fer 30 2016

Zwift - Whole Lotta Lava. Recovery with a steady effort to the volcano.

Thursday Sep 3, 2020 #

5 PM

Cycling (Zwift workout) 30:09 intensity: (2:53 @2) + (6:48 @3) + (13:49 @4) + (6:39 @5) 17.71 km (35.2 kph) +236m
ahr:148 max:175 shoes: Genesis Croix de Fer 30 2016

Emily's Short Mix. Even if you've only got half an hour, this workout is still guaranteed to give you jelly legs. Phew.

Wednesday Sep 2, 2020 #

6 PM

Cycling (Zwift workout) 58:30 intensity: (1:50 @1) + (18:00 @2) + (28:42 @3) + (9:58 @4) 33.04 km (33.9 kph) +154m
ahr:130 max:156 shoes: Genesis Croix de Fer 30 2016

HIIT workout.

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