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Training Log Archive: bradc

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Gym5 3:34:30 29.27(7:20) 47.11(4:33)
  Running2 1:42:49 9.82(10:28) 15.81(6:30) 568
  Cycling1 1:39:45 26.15(15.7/h) 42.08(25.3/h) 292
  Strength training4 1:20:03
  Swimming1 1
  Total9 8:17:08 65.24 105.0 860
  [1-5]8 8:17:07
averages - sleep:7.6

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Saturday Dec 22, 2012 #

2 PM

Gym (Cross-trainer) 35:01 intensity: (1:40 @1) + (3:40 @2) + (11:47 @3) + (15:28 @4) + (2:26 @5) 7.91 km (4:26 / km)
ahr:149 max:171 slept:6.0

X-T. Felt a bit lacklustre. TRIMP 97.1.

Gym (Cardio) 8:22 intensity: (22 @1) + (1:05 @2) + (1:43 @3) + (5:12 @4) 2.0 km (4:11 / km)
ahr:147 max:164

Rowing - tried pretty hard with 3x30s reps to finish, for fun. TRIMP 23.6.

Strength training (Gym) 21:37 intensity: (16:09 @1) + (5:28 @2)
ahr:111 max:128

Machines & core. TRIMP 23.2.

Thursday Dec 20, 2012 #

Swimming 1 [0]
(rest day)

In our internal pool. With wellies on.

Sunday Dec 16, 2012 #

2 PM

Cycling (Road) 1:39:45 intensity: (4:05 @1) + (1:11:48 @2) + (23:52 @3) 42.08 km (25.3 kph) +292m
ahr:133 max:149 shoes: Specialized Globe Vienna Disc

Back from an excellent do at the Wilson's new mansion in Bearsden, yet more blubber to shift, but worth the penance. Crawled out for a ride on Bertha but had absolutely no oomph in the legs. TRIMP 132.6

Saturday Dec 15, 2012 #

1 PM

Gym (Cross-trainer) 40:01 intensity: (1:34 @1) + (4:33 @2) + (16:39 @3) + (16:49 @4) + (26 @5) 8.87 km (4:31 / km)
ahr:147 max:168 slept:6.0

After social events of the week numbers 3 and 4 - works Xmas lunch and mulled wine & mince pies at Ross & Fi's (where I really should have abstained, but, come on, Fi's cooking?!) - the calorie surplus for the week needed some addressing. Unfortunately my back was still suffering, so it was off to the gym for me.
Deliberately steady session on the X-T.
TRIMP 98.7.

Gym (Cardio) 10:00 intensity: (1 @1) + (5:41 @2) + (4:04 @3) + (14 @4) 1.78 km (5:37 / km)
ahr:136 max:158

10 mins on the cross-ramp on "high"
TRIMP 15.9

Strength training (Gym) 28:26 intensity: (24:06 @1) + (4:20 @2)
ahr:110 max:132

Weights & core exercises.
TRIMP 30.7

Thursday Dec 13, 2012 #

Note

Very sore back today :-(

Wednesday Dec 12, 2012 #

5 PM

Gym (Cross-trainer) 35:02 intensity: (1:21 @1) + (3:09 @2) + (12:03 @3) + (17:33 @4) + (56 @5) 7.9 km (4:26 / km)
ahr:149 max:169 slept:4.5

Rushed for time again today but my back was too sore to contemplate any impact exercise, so I squeezed in a short session on the X-T. Still fighting off the dregs of the cold but HR and performance levels where they should be, so it must be nearly gone. TRIMP 95.7.

Tuesday Dec 11, 2012 #

5 PM

Running (Trail) 38:01 intensity: (39 @1) + (6:48 @2) + (12:41 @3) + (17:53 @4) 6.26 km (6:04 / km) +161m 5:23 / km
ahr:147 max:164 slept:5.0 shoes: Inov8 O-Roc 350

I'll probably regret this... but it was late, I'd spent all day at the computer and I needed to get out or go mad. So I found myself strapping on the headtorch and O dobs and heading off for a slow trundle to the Gathering Stane. Ground frozen solid - it peaked at -3C here today, briefly, woohoo - and badly rutted, so progress was never going to be fast. The odd tell-tale twinge towards the end. No more running until the weekend. TRIMP 80.

Sunday Dec 9, 2012 #

12 PM

Running hills 1:04:48 intensity: (38 @1) + (7:24 @2) + (22:28 @3) + (30:27 @4) + (3:51 @5) 9.55 km (6:47 / km) +407m 5:36 / km
ahr:151 max:169 slept:6.0 shoes: Inov8 O-Roc 350

Nice day, kids with grandparents, but Beccy too ill to go out, so I took the opportunity to squeeze in a "run of the week" up Dumyat, from the uni. Long way round the campus, then up the standard route (over Witches' Crag). Quite happy that I "ran" - OK, jogged - all the way. Came back down along the ridge then cut into Hermitage Woods and ran along the top there. Back started to seize up a bit at this point, so I stopped and walked the last bit through the campus.
TRIMP 177.1.

Saturday Dec 8, 2012 #

3 PM

Gym (Cross-trainer) 35:01 intensity: (24 @1) + (1:39 @2) + (6:38 @3) + (20:39 @4) + (5:41 @5) 7.75 km (4:31 / km)
ahr:155 max:172 slept:6.0

Decent workout on the X-T. HR even higher than on Weds - still struggling to get rid of this grotty headcold. TRIMP 112.3.

Gym (Cardio) 10:56 intensity: (42 @2) + (58 @3) + (9:16 @4) 2.0 km (5:28 / km)
ahr:155 max:163 slept:6.0

10 mins on the "running through treacle" machine. Well, it's supposed to simulate running, but I've never seen anyone run like that. A struggle. TRIMP 41.5.

Strength training (Gym) 10:00 [2]
slept:6.0

Some stretching and core exercises to finish off.

Wednesday Dec 5, 2012 #

12 PM

Gym (Cross-trainer) 35:02 intensity: (1:35 @1) + (1:10 @2) + (8:18 @3) + (17:58 @4) + (6:01 @5) 7.75 km (4:31 / km)
ahr:153 max:171

At last, some exercise on the scoreboard after over a week of too much work followed by grotty cold. The latter is still hanging around, so my HR was probably a bit higher than it should be for this level of (steady/hard) workout - but I didn't keel over so it must have been OK. Nice to work up a bit of a sweat again. TRIMP 106.8

Gym (Cardio) 5:05 intensity: (17 @1) + (1:08 @2) + (1:32 @3) + (2:08 @4) 1.15 km (4:25 / km)
ahr:143 max:158

Loosen off on the Concept 2 - actually rowed pretty hard, but kept it short. TRIMP 12.1

Strength training 20:00 [2]

A few machines and some core exercises.

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