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Training Log Archive: bradc

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Cycling19 23:34:06 376.91(16.0/h) 606.57(25.7/h) 8835
  Strength training8 4:35:43
  Hill walking1 2:20:01 5.9(23:43) 9.5(14:44) 727
  Orienteering2 1:58:54 10.2(11:39) 16.42(7:15) 314
  Running3 1:35:18 8.5(11:13) 13.67(6:58) 208
  Walking1 49:11 3.27(15:02) 5.27(9:20) 149
  Gym1 30:02
  Total34 35:23:15 404.78 651.43 10233
  [1-5]34 34:08:47

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Friday Jan 31, 2020 #

Note
(injured)

Back pretty bad this morning and totally fecked by the afternoon. By dinner time I could hardly sit down at the table, even with help from Co-Codamol. Think it was probably from trying to run one-legged yesterday - idiot. I feel totally lopsided as well. Minimal movement for a bit.

Thursday Jan 30, 2020 #

3 PM

Running (Jog) 33:01 intensity: (15 @0) + (1:30 @1) + (14:40 @2) + (16:36 @3) 3.45 km (9:34 / km) +88m 8:29 / km
ahr:140 max:164 (injured) shoes: 2019 Speedgoats

One-legged jog, sweeping for the school running club. Wrist-based HR i.e. too high.

Wednesday Jan 29, 2020 #

5 PM

Cycling (Zwift workout) 1:00:53 intensity: (4:57 @1) + (26:23 @2) + (29:33 @3) 26.21 km (25.8 kph) +467m
ahr:123 max:142 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Tine.
Easy one tonight. Sawtooth reps, decreasing cadence. Less 50s to go rescue my bread from the oven.

Tuesday Jan 28, 2020 #

7 PM

Cycling (Zwift workout) 1:00:16 intensity: (3:36 @1) + (23:05 @2) + (21:55 @3) + (11:40 @4) 31.32 km (31.2 kph) +173m
ahr:128 max:158 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - #8. VO2 reps tonight. Legs still a bit tired from the weekend.

Monday Jan 27, 2020 #

9 PM

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

FVO Pilates and Circuits. Feeling pretty strong and controlled during Pilates, but the warm up jog before Circuits was all it took to trigger my knee to start swelling (sigh!). Carried on but it got a little worse as the sets progressed. Ice later.

Sunday Jan 26, 2020 #

9 AM

Hill walking 2:20:01 intensity: (1:04:38 @0) + (54:56 @1) + (19:24 @2) + (1:03 @3) 9.5 km (14:44 / km) +727m 10:39 / km
ahr:88 max:140 (injured) shoes: 2019 Speedgoats

Headed up towards Fairfield with the ladies on a minging day - good company took my mind off the worst of the weather! Turned around early to come back down with Cath as she was cold, and I'd been planning on heading back early anyway, as I knew I'd be slow going down the hill and didn't want to hold anyone up. Did enough to make my knee swell a little but definitely no damage done, my quads were strong enough to take the strain off the knee.

Saturday Jan 25, 2020 #

9 AM

Cycling (MTB) 2:13:35 intensity: (3:00 @0) + (23:07 @1) + (44:44 @2) + (46:49 @3) + (15:55 @4) 24.26 km (10.9 kph) +649m
ahr:122 max:158 (injured) shoes: Boardman MTB Pro FS

MTB to the pub, the long way round. With Janine, Will, Ross and Kev. Some road, some trail, some crazy stuff. Gears not right. Legs not right by the end either.

Cycling (MTB) 5:30 intensity: (50 @1) + (2:09 @2) + (2:31 @3) 1.41 km (15.4 kph) +7m
ahr:120 max:134 (injured) shoes: Boardman MTB Pro FS

And then a bit further on, to the correct pub. D'oh. Found birthday boy Jase and his doughty bunch of runners already eating the place out of grub and draining the beer barrels. Cheers!
1 PM

Cycling (MTB) 1:11:32 intensity: (47 @0) + (14:36 @1) + (29:02 @2) + (18:38 @3) + (8:29 @4) 12.28 km (10.3 kph) +250m
ahr:120 max:160 (injured) shoes: Boardman MTB Pro FS

MTB back from the pub. Some talk of going further but Janine, Kev and I were happy to go the direct route. Plenty for my knee. Plenty for my bike, too - further gear problems diagnosed by Doctor Kev as a fractured hanger. Which would explain why they haven't been quite right since I bent it. Hello, Wiggle. But first, hello, several mugs of tea.

Friday Jan 24, 2020 #

12 PM

Strength training 40:00 [1]
(injured)

3C3DB15

Thursday Jan 23, 2020 #

7 PM

Cycling (Turbo) 1:45:11 intensity: (6:28 @1) + (23:41 @2) + (55:15 @3) + (19:47 @4) 50.33 km (28.7 kph) +698m
ahr:131 max:151 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Purple Unicorn. Hm, probably the hardest workout of the programme so far, and with my knee still unhappy after Tuesday's session. Sensible? No. Did it hurt? Yes, towards the end. But now the week is ticked off, I can rest up, and the knee can recover over the course of a nice sociable weekend in the Lakes. A heady mix of anti-inflammatories and beer will do the trick.

Wednesday Jan 22, 2020 #

6 PM

Cycling (Turbo) 30:08 intensity: (10:22 @1) + (15:45 @2) + (3:48 @3) + (13 @4) 13.47 km (26.8 kph) +133m
ahr:113 max:144 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Pedalling drills. Easy night; glad of that, because knee has been duff after yesterday's low cadence efforts. L leg much worse at one-legged pedalling drills than the R.
C • Any X-Ray news? 3

Tuesday Jan 21, 2020 #

Note

Good chat with the doc today; off for an X-ray tomorrow and hopefully will get an MRI soon, too. Then we'll see what's afoot. Or a-knee.
7 PM

Cycling (Turbo) 1:00:19 intensity: (5:11 @1) + (42:33 @2) + (12:35 @3) 33.49 km (33.3 kph) +246m
ahr:118 max:132 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Sneaky. Pretty easy, but the 60rpm reps started to hit my knee, which was unhappy and had swollen a bit by the end. Ice required. I'll keep cadence above 70rpm in future.
9 PM

Strength training 15:00 [1]

3DB15

Monday Jan 20, 2020 #

1 PM

Running (Easy jog) 27:43 intensity: (23 @0) + (3 @1) + (50 @2) + (24:02 @3) + (2:25 @4) 4.89 km (5:40 / km) +36m 5:28 / km
ahr:136 max:148 (injured) shoes: 2019 Speedgoats

Knee test - jog/limp/walk - before going to see the doc tomorrow. No surprises: anything other than a very easy jog on a flat surface, where the knee is mostly straight when the foot hits the ground and push-off is extremely gentle, rapidly starts causing twinges & pains that quickly escalate into unpredictable knee buckling.
6 PM

Strength training (Pilates) 50:00 [1]
(injured)

And circuits. All good apart from the pain and instability in my L knee. Lunges had a 50pc chance of the knee giving way and me landing in a heap.

Sunday Jan 19, 2020 #

11 AM

Orienteering (MapRun Street-O) 56:01 intensity: (4:41 @1) + (4:26 @2) + (14:25 @3) + (32:29 @4) ** 7.57 km (7:24 / km) +65m 7:06 / km
ahr:143 max:181 (injured) shoes: 2019 Speedgoats

A bit of fun as part of the FVO SnOw activity day - Street-O using the MapRun app on my phone. Set off at a very easy jog and kept going until about the 22 minute mark, when my knee started to twinge. Walked for a bit, jogged a bit more, twinge, and repeat for the remainder. No extra pain or swelling afterwards, so I managed it alright, but this was a long way from running.

HR was just off my wrist, and the watch wasn't tight, so it's very inaccurate - I really wasn't trying that hard, Also had a bit of technical bother with the MapRun app - my phone kept suspending it when the screen was off so I had to keep turning it back on. Great for battery life, but not great for a running app!

Saturday Jan 18, 2020 #

12 PM

Cycling (Zwift workout) 1:45:10 intensity: (7:34 @1) + (17:03 @2) + (1:00:06 @3) + (20:27 @4) 58.59 km (33.4 kph) +399m
ahr:132 max:152 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Yellow Unicorn. Including three sets of 6x 2/1 under/over reps - killer. Last workout of wk3. Legs didn't thank me for the lack of recovery after yesterday's session, but I won't have time tomorrow and, well, man up, legs!

Friday Jan 17, 2020 #

5 PM

Cycling (Zwift workout) 1:25:13 intensity: (4:10 @1) + (34:29 @2) + (23:57 @3) + (22:37 @4) 35.96 km (25.3 kph) +773m
ahr:129 max:154 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Amalgam. Earned my Friday tipple. Note to self, Sauvignon Blanc may not be the ideal rehydration fluid. Oops. Hic

Thursday Jan 16, 2020 #

1 PM

Cycling (Zwift workout) 1:00:16 intensity: (1:58 @0) + (5:29 @1) + (11:07 @2) + (32:47 @3) + (8:55 @4) 28.62 km (28.5 kph) +738m
ahr:130 max:149 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Novanta. Back in the saddle and back in the sweet spot. Found this session much easier than when I first did it in "Prelim" week. Must be getting the hang of this pedalling lark. A tiny bit, anyway!

Note - tried the tiniest jog to catch up Eilidh on the schoolrun - ow. Knee no better for running.

Wednesday Jan 15, 2020 #

3 PM

Strength training 40:00 [1]
(injured)

3C3DB

Tuesday Jan 14, 2020 #

4 PM

Cycling (Zwift workout) 1:02:19 intensity: (3:08 @1) + (17:18 @2) + (32:13 @3) + (9:40 @4) 34.62 km (33.3 kph) +282m
ahr:131 max:148 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Ham Sandwich. Yum - I like these short, sharp, high cadence intervals - which just reaffirms that my CV system is in better shape than my leg strength. But who comes up with the name of these workouts?

Sunday Jan 12, 2020 #

2 PM

Cycling (Zwift workout) 1:30:21 intensity: (8:11 @1) + (11:25 @2) + (1:10:45 @3) 49.29 km (32.7 kph) +642m
ahr:128 max:143 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Orange Unicorn. Back on schedule. Legs tired by the 4th interval set; had to back off the effort level a bit to see it through. HR strap gave up the ghost and threw the trainer out for 3-4 minutes before I got it working again.

Saturday Jan 11, 2020 #

10 AM

Cycling (Zwift workout) 1:02:07 intensity: (8:18 @1) + (11:23 @2) + (38:59 @3) + (3:27 @4) 33.14 km (32.0 kph) +224m
ahr:128 max:160 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Halvfems.
My knee and I are not sure that this was the best idea.
5 PM

Cycling (Zwift workout) 1:15:02 intensity: (1:43 @0) + (2:39 @1) + (23:41 @2) + (44:20 @3) + (2:39 @4) 41.37 km (33.1 kph) +190m
ahr:126 max:155 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Mishmash
In for a penny, in for... 2p. Playing catch-up, trying to finish this week's workout plan.

Friday Jan 10, 2020 #

1 PM

Gym (Cross trainer) 30:02 intensity: (19 @0) + (18 @1) + (2:36 @2) + (18:00 @3) + (8:49 @4)
ahr:135 max:153 (injured)

Light resistance

Strength training 15:43 intensity: (6 @0) + (10:24 @1) + (5:13 @2)
ahr:103 max:119 (injured)

Core & some weights

Thursday Jan 9, 2020 #

2 PM

Walking (with poles) 49:11 intensity: (14 @0) + (21:45 @1) + (20:25 @2) + (6:47 @3) 5.27 km (9:20 / km) +149m 8:11 / km
ahr:110 max:135 (injured)

Could feel my knee a little even with this...

Wednesday Jan 8, 2020 #

6 PM

Orienteering (Night-O) 1:02:53 intensity: (20 @0) + (11 @1) + (3:36 @2) + (21:52 @3) + (36:32 @4) + (22 @5) 8.85 km (7:06 / km) +249m 6:14 / km
ahr:143 max:163 (injured) shoes: 2019 Salomon Speedtrak

Night-O: Dunblane. Long course plus jog to start and warm up. I had to forego the mass start and run early, due to childcare arrangements. I also had forgotten to clear my card prior to jogging to the Start but didn't have time to go back - ah. Well, that didn't matter because my knee was so bad that I was struggling to jog and at times it was so painful that I had to stop and stretch/mobilise, fiddle with the knee support, then hobble stiff-legged on, grimacing and swearing. It was a shame because Gary had planned a nice course with lots of variety in a very small area, but the whole experience was pretty purgatorial for me. Why I carried on running after the first five minutes, God only knows. sigh. It looks as if this isn't going to be something I can just manage; I'm going to have to go join a long waiting list to get an X-ray or a scan to see what's the problem and if anything can be done about it.

Tuesday Jan 7, 2020 #

6 PM

Cycling (Zwift workout) 1:00:31 intensity: (1:39 @1) + (12:44 @2) + (15:24 @3) + (30:44 @4) 36.7 km (36.4 kph) +201m
ahr:138 max:154 shoes: Genesis Croix de Fer 30 2016

BMU - What Goes Up, Must Come Down
Tough session.
5 mins @ 100% FTP, 100rpm
6 @ 98%, 90rpm
7 @ 96%, 80rpm
8 @ 94%, 70rpm
9 @ 92%, 60 rpm.
Knee didn't like the low cadence latter reps, so I stayed in the 70-80rpm range for those.

Monday Jan 6, 2020 #

6 PM

Strength training (Pilates) 35:00 [1]

7 PM

Strength training (Circuits) 20:00 [1]

Knee sore & unstable - unpredictable sharp pain.

Sunday Jan 5, 2020 #

10 AM

Cycling (Zwift workout) 1:30:19 intensity: (57 @1) + (15:17 @2) + (22:45 @3) + (51:20 @4) 39.29 km (26.1 kph) +1598m
ahr:140 max:160 shoes: Genesis Croix de Fer 30 2016

Zwift BMU - Red Unicorn.
Oh my giddy aunt. Completely knackered after this. Feeling yesterday's MTB effort from the start, too, which didn't help.

Saturday Jan 4, 2020 #

2 PM

Cycling (MTB) 1:44:34 intensity: (29 @0) + (5:53 @1) + (20:09 @2) + (51:15 @3) + (26:48 @4) 24.35 km (14.0 kph) +391m
ahr:133 max:157 shoes: Boardman MTB Pro FS

Another attempt to link the Wester Cromlix track with the Braes of Doune - Braco track. One dead end (locked gate) then followed the track up onto the moor & into the mist. It rapidly deteriorated and turned into a bog. Then it disappeared altogether. I squelched on for a while, nothing to see but my GPS kept me heading north, but eventually I bottled in the fading light and turned tail. Back through the torrid bog. I'll not be trying that route again.

Friday Jan 3, 2020 #

3 PM

Running (Trail run) 34:34 intensity: (16 @0) + (21 @1) + (2:47 @2) + (28:09 @3) + (3:01 @4) 5.33 km (6:29 / km) +84m 6:00 / km
ahr:134 max:146 shoes: 2019 Speedgoats

Recovery jog with Jamie

Someone was toiling, breathing like a 40-a-day smoker and complaining about sore knees. Hint: it wasn't me.

Thursday Jan 2, 2020 #

8 PM

Cycling (Turbo) 1:00:07 intensity: (6:14 @1) + (18:41 @2) + (29:08 @3) + (6:04 @4) 18.08 km (18.0 kph) +588m
ahr:127 max:150 shoes: Genesis Croix de Fer 30 2016

BMU - Devedeset. More sweet spot intervals with cadence variations. Not too hard.

Wednesday Jan 1, 2020 #

5 PM

Cycling (Turbo) 30:43 intensity: (6:17 @1) + (17:15 @2) + (7:11 @3) 13.78 km (26.9 kph) +186m
ahr:115 max:137

BMU - Pedalling drills. Easy session, practicing pedalling one-legged and super-high cadence; glad it was short because, although my knee had been OK in the morning, by the time I left work - having been sitting down all day apart from walking up to the shop at lunchtime - it had swollen up. FFS.

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