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Training Log Archive: bradc

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Cycling14 9:45:18 168.85(17.3/h) 271.73(27.9/h) 3393
  Running5 3:35:25 20.81(10:21) 33.49(6:26) 911
  Orienteering5 2:33:07 11.21(13:39) 18.04(8:29) 245
  Strength training4 2:25:00
  Gym2 1:19:12 0.68 1.1
  Elliptigo1 59:56 14.79(14.8/h) 23.81(23.8/h) 247
  Total30 20:37:58 216.34 348.17 4796
  [1-5]30 20:00:08

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Tuesday Dec 31, 2019 #

1 PM

Running 45:05 intensity: (14 @0) + (8 @1) + (1:29 @2) + (3:42 @3) + (39:32 @4) 8.69 km (5:11 / km) +112m 4:52 / km
ahr:148 max:159 shoes: Hoka Speedgoat 2

Dechmont Law loop from the office. I'd rather be up a hill, but some of us have to work this week. Still, even Livingsbum is pretty enough on a crisp and sunny winter's day. My office spare shoes (2018's Speedgoats) are almost like racing flats with no grip, not ideal! Knee (in support) was sore for the first 10 minutes, which is how it seems to work these days, then it settled into a not-quite-right-but-OK state and survived the 45 minutes without further ado or any post-effort inflammation.

Monday Dec 30, 2019 #

6 PM

Cycling (Turbo) 35:05 intensity: (5:12 @1) + (13:54 @2) + (10:46 @3) + (5:13 @4) 16.98 km (29.0 kph) +316m
ahr:124 max:161 shoes: Genesis Croix de Fer 30 2016

Build Me Up - Zone Benchmarking.
The prime takeaway from this was that I needed to drop my FTP by 5%. Given that I've been injured pretty much continuously since April, that's fair enough; I'll take it.

Sunday Dec 29, 2019 #

1 PM

Running (Trail run) 48:21 intensity: (13 @0) + (27 @1) + (4:32 @2) + (30:50 @3) + (12:19 @4) 7.0 km (6:54 / km) +174m 6:08 / km
ahr:136 max:151 shoes: 2019 Salomon Speedtrak

Easy trail run out the back with Jamie. Perhaps a little ambitious given that Jamie a) had raced yesterday, and b) has no working inhaler at the moment. The first climb took a lot out of him and he eventually needed to stop for a breather shortly before doubling back to the Stane. Steady back from there. Won't be long before he is giving me a hard time, I think.
My knee is still sore to start and unhappy with descents but the swelling has almost gone; perhaps that's about as good as I can hope for, and I can maybe start trying to build on that.
6 PM

Cycling (Zwift workout) 1:00:11 intensity: (1:43 @0) + (4:15 @1) + (6:22 @2) + (15:36 @3) + (26:49 @4) + (5:26 @5) 30.22 km (30.1 kph) +497m
ahr:139 max:166 shoes: Genesis Croix de Fer 30 2016

Build Me Up - Halvfems. Tough session. Hated the 60rpm seated reps and, bl**dy hell, that last set of 4* (2mins seated @100rpm / 1min standing @ 65rpm)... Knackered.

Saturday Dec 28, 2019 #

9 AM

Running (Easy jog) 35:00 [1] 5.0 km (7:00 / km) +25m 6:50 / km
shoes: 2019 Speedgoats

A lap and a bit of the Stirling Uni loch with Eilidh - very slowly - whilst B & J were running the Park Run, then another lap of the loch afterwards, with Jamie, for his cool-down. Probably sensible not to try to race, although my knee has been non-swollen for the best part of a week now. Hopeful signs.

Then a quick nip up to Gary's on my MTB to avail myself of his skills and his hanger adjustment tool, before gliding back on silky gearchanges. Cheers Gary!

Friday Dec 27, 2019 #

11 AM

Cycling (Zwift workout) 1:01:06 intensity: (11:03 @0) + (2:01 @1) + (7:31 @2) + (27:13 @3) + (13:18 @4) 34.02 km (33.4 kph) +208m
ahr:122 max:149 shoes: Genesis Croix de Fer 30 2016

Build Me Up - Novanta. Sweet spot programming. Sit/stand and 100/70 cadence intervals bookended by SSP blocks. Knee not loving the 70rpm high torque intervals but OK with all the rest.

Thursday Dec 26, 2019 #

12 PM

Cycling (MTB) 1:00:53 intensity: (20:41 @0) + (20:28 @1) + (18:22 @2) + (1:22 @3) 12.52 km (12.3 kph) +220m
ahr:98 max:131 shoes: Boardman MTB Pro FS

Bimble with Jamie. Set off with fam but Eilidh couldn't even get up the rise in front of Rog's house, so J&I went on ahead. V easy pace because a) J was struggling, and b) my gears are fecked. When opening the garage door I forgot that my bike was resting on it, knocked it over and knocked the derailleur out of whack. I can never get my head around setting the gears up, so that's hours of swearing in the garage for me. Furious - idiot!!!
C • Derailleur 2
4 PM

Strength training 40:00 [3]

Wednesday Dec 25, 2019 #

10 AM

Running (Hill run) 56:44 intensity: (10 @0) + (1:43 @1) + (9:26 @2) + (29:20 @3) + (15:26 @4) + (39 @5) 7.52 km (7:33 / km) +441m 5:50 / km
ahr:134 max:162 shoes: 2019 Salomon Speedtrak

FVO Club run up Dumyat. Early there, so, went for an easy jog round the reservoir with Jamie before setting off. Easy pace all the way. Lovely cloud inversion and a great crowd at the top! Got to the bottom and Jamie wanted to run home with Jase, Rog, Jamie and Gary but I didn't want to push my knee - thankfully they were happy for him to tag along, so, he ran a long way today!

Tuesday Dec 24, 2019 #

11 AM

Cycling (MTB) 1:12:06 intensity: (1:24 @0) + (5:17 @1) + (23:40 @2) + (33:36 @3) + (8:09 @4) 23.06 km (19.2 kph) +340m
ahr:126 max:148 shoes: Boardman MTB Pro FS

Roger's run the other day reminded me that I've been meaning to take the MTB up the wester Cromlix road to see where it went. My allocated time slot was just enough to allow me to get to the edge of the moor, but I couldn't carry on to see if I could reach the Braes of Doune turbines. Next time.

Monday Dec 23, 2019 #

7 AM

Strength training 35:00 [1]

Trying to rediscover some long-lost muscles over Christmas. Ho ho ow
1 PM

Cycling (Road) 18:00 [1] 6.0 km (20.0 kph) +130m
shoes: Boardman MTB Pro FS

Transport to and from Casa Longhurst for 60th birthday celebratory soup - Happy Birthday young fella!

Sunday Dec 22, 2019 #

Note

Slow start in Edinburgh, after a relaxing morning eating up all of Pat & Su's bagels. Dragged the fam on a short walk up Arthur's Seat from Duddingston, via Crow/Nether hill to escape the throngs on the main path; knee grumbling all the way. Mobbed at the top. Still a cracking viewpoint, not many cities have anything like this!

Saturday Dec 21, 2019 #

12 PM

Elliptigo 59:56 intensity: (50 @0) + (48 @1) + (28 @2) + (29:51 @3) + (27:59 @4) 23.81 km (23.8 kph) +247m
ahr:142 max:157 shoes: Elliptigo

Braco return on the Go, after helping at the Cross Country on the Laighills this morning. Pretty lacklustre.

Friday Dec 20, 2019 #

6 PM

Cycling (Turbo) 32:03 intensity: (2:26 @2) + (19:14 @3) + (10:23 @4) 20.04 km (37.5 kph) +60m
ahr:138 max:148 shoes: Genesis Croix de Fer 30 2016

Tired and sore back after the best part of two days of sloth; all I wanted was 30 minutes of exercise, and that's all this was.

Wednesday Dec 18, 2019 #

2 PM

Running (Easy) 30:15 intensity: (19 @0) + (5 @1) + (44 @2) + (10:06 @3) + (19:01 @4) 5.27 km (5:44 / km) +158m 4:59 / km
ahr:144 max:156 shoes: 2019 Speedgoats

Knee tester. Easy on gravel trails and some nice wee tracks cutting through the woods. None of the sharp pains starting off, but they appeared on the first slight descent, and then again more consistently after 20 mins. I'd planned 30 minutes and ran it, but TBH should probably have kept at 20. I'll see how much it swells up later.

Tuesday Dec 17, 2019 #

2 PM

Cycling (MTB) 43:54 intensity: (11 @0) + (3:52 @1) + (8:16 @2) + (13:18 @3) + (18:17 @4) 12.21 km (16.7 kph) +265m
ahr:134 max:156 shoes: Boardman MTB Pro FS

Too nice out to spend lunchtime in the garage, so I went for a wee spin on the gravel trails out back. Got mud on the MTB. Shocking.

Monday Dec 16, 2019 #

1 PM

Gym (Cross trainer) 30:03 intensity: (18 @0) + (12 @1) + (1:00 @2) + (7:18 @3) + (20:00 @4) + (1:15 @5)
ahr:146 max:165

Knee seems OK after yesterday - progress? No impact work today anyway, to be careful. XT lv 14.

Gym (Vario) 14:04 intensity: (11:53 @1) + (2:11 @2)
ahr:103 max:112

Easy lv 12 on the Vario.
8 PM

Note

So, now I have a small, hard, movable, pea-sized lump behind my knee. I can squidge it about with any pain but it doesn't appear to be connected to anything. Weird.

Sunday Dec 15, 2019 #

11 AM

Orienteering 40:44 intensity: (19 @0) + (6 @1) + (39 @2) + (12:26 @3) + (27:14 @4) *** 5.39 km (7:34 / km) +20m 7:25 / km
ahr:143 max:154 shoes: 2019 Salomon Speedtrak

Local event at Abbotshaugh - last one as an M45! Plodded one-legged around the Green. No mistakes but very slow. Very, very wet underfoot - added to the fun! Great use made of a nice wee area - thanks James and Paul.

Saturday Dec 14, 2019 #

6 PM

Cycling (Turbo) 33:31 intensity: (20 @1) + (2:18 @2) + (16:48 @3) + (14:05 @4) 21.03 km (37.6 kph) +275m
ahr:137 max:157 shoes: Genesis Croix de Fer 30 2016

Took until dinner time before I felt up to some exercise, after a bad night post-steak dinner yesterday evening. Can't eat the stuff any more - about time I gave it up to save the planet, anyway!

Friday Dec 13, 2019 #

1 PM

Gym (Vario) 30:00 intensity: (3:52 @1) + (6:08 @2) + (20:00 @3)
ahr:144 max:158

AMT/Vario. All OK.

Gym (Rowing) 5:05 intensity: (15 @1) + (1:04 @2) + (3:46 @3) 1.1 km (4:37 / km)
ahr:127 max:135

Knee not too happy, so I stopped after 5 mins.

Strength training 10:00 [1]

Thursday Dec 12, 2019 #

2 PM

Cycling (Turbo) 37:16 intensity: (8 @2) + (9:42 @3) + (27:26 @4) 21.51 km (34.6 kph) +224m
ahr:145 max:157 shoes: Genesis Croix de Fer 30 2016

Another day, another short (non knee-busting) turbo session. Greater London Loop today, span gently up Box Hill.

Wednesday Dec 11, 2019 #

2 PM

Cycling (Turbo trainer) 31:08 intensity: (2:07 @2) + (9:50 @3) + (10:21 @4) + (8:50 @5) 20.04 km (38.6 kph) +143m
ahr:147 max:174

Conundrum. Have to do something or my back seizes up; do too much and I aggravate my knee. Can't win. Do half an hour on the flattest Watopia route possible - Tempus Fugit. Sore knee. Sigh.

Sunday Dec 8, 2019 #

11 AM

Orienteering 42:14 intensity: (9 @0) + (2:09 @1) + (6:12 @2) + (23:30 @3) + (10:14 @4) 3.71 km (11:22 / km) +122m 9:46 / km
ahr:133 max:158 shoes: 2019 Salomon Speedtrak

TAY Xmas Score, Drummond Castle, shadowing Eilidh around the short course. Although a more accurate description might be: "TAY Xmas slow trudge, trying to get Eilidh to run". Not that *I* could run for the first 10 mins or so, until I could actually bend my knee.
Very wet and muddy. Managed to avoid the heavy rain before and after, though
5 PM

Cycling 35:03 intensity: (4 @0) + (28 @1) + (1:52 @2) + (7:44 @3) + (20:15 @4) + (4:40 @5) 17.07 km (29.2 kph) +483m
ahr:148 max:167 shoes: Genesis Croix de Fer 30 2016

Needed some actual exercise, and this didn't annoy my knee, unlike earlier. Reasonable effort level.

Saturday Dec 7, 2019 #

8 AM

Cycling 30:01 intensity: (1:44 @1) + (4:51 @2) + (10:13 @3) + (13:13 @4) 16.42 km (32.8 kph) +91m
ahr:136 max:155 shoes: Genesis Croix de Fer 30 2016

Earlyish before a day of Dad-taxiing and chores. Knee not happy, even with just 30 minutes. Also, time to change the chain - joy

Wednesday Dec 4, 2019 #

Note
(rest day)

Nothing doing today. Even walking to catch the train for the first of my Xmas meals out - in Edinburgh - was a painful experience.

Tuesday Dec 3, 2019 #

Note

So my knee was OK most of Monday but started to get unhappy during circuits last night, and today doesn't even like walking much. Or at all. I think that it's trying to tell me something...
7 PM

Cycling (Turbo trainer) 35:01 intensity: (1:12 @1) + (3:11 @2) + (25:01 @3) + (5:37 @4) 20.61 km (35.3 kph) +142m
ahr:134 max:152 shoes: Genesis Croix de Fer 30 2016

Took this as easily as I could, but my knee hated it nonetheless. Probably a mistake.

Monday Dec 2, 2019 #

6 PM

Strength training (Pilates) 40:00 [1]

Strength training (Circuits) 20:00 [1]

Sunday Dec 1, 2019 #

10 AM

Orienteering 19:44 [1] ** 2.32 km (8:31 / km) +3m 8:27 / km
ahr:148 max:171 shoes: 2019 Salomon Speedtrak

Glasgow Parks 1, Glasgow Green.
Shadowing Eilidh. Baltic. Going so slowly I could barely keep warm
12 PM

Orienteering 16:41 [1] ** 1.66 km (10:02 / km) +38m 9:00 / km
ahr:156 max:171 shoes: 2019 Salomon Speedtrak

Glasgow Parks 2, Queen's Park.
Shadowing Eilidh again. Slooooow; not quite as cold, thankfully.
2 PM

Orienteering 33:44 intensity: (12 @0) + (6 @1) + (11:01 @2) + (9:14 @3) + (10:16 @4) + (2:55 @5) ** 4.97 km (6:48 / km) +61m 6:24 / km
ahr:135 max:166 shoes: 2019 Salomon Speedtrak

Glasgow Parks 3, Pollok CP.
Once around the Juniors course masquerading (non-competitively) as Jamie, then a second time, shadowing Eilidh. Tried pretty hard on the first loop but still didn't get the fastest time! A 40s error (sloppy compass) to #2 left me 30s down... those kids are fast. And I'm not!

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