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Training Log Archive: bradc

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Cycling27 26:54:06 473.07(17.6/h) 761.33(28.3/h) 9206
  Walking9 10:38:53 38.31(16:41) 61.66(10:22) 1368
  Strength training12 8:15:00
  Elliptigo3 2:51:37 34.77(12.2/h) 55.96(19.6/h) 562
  Running2 1:07:40 6.78(9:59) 10.91(6:12) 272
  Total51 49:47:16 552.94 889.87 11408
  [1-5]51 47:29:50

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Sunday May 31, 2020 #

8 AM

Strength training 1:00:00 [1]

Back a bit fragile after yesterday - this helped. Ready to brave Tesco, now.
2 PM

Elliptigo 1:02:42 intensity: (9:47 @0) + (16:41 @1) + (22:40 @2) + (12:41 @3) + (53 @4) 17.83 km (17.1 kph) +236m
ahr:109 max:147 shoes: Elliptigo

Family cycle/Elliptigo to Doune. Not so very long ago this would have taken all day, involved countless strops, tears and recrimination. But I'm much better behaved these days.

Saturday May 30, 2020 #

9 AM

Cycling (Road) 2:47:37 intensity: (14 @0) + (3:37 @1) + (49:29 @2) + (1:38:23 @3) + (15:28 @4) + (26 @5) 70.65 km (25.3 kph) +767m
ahr:129 max:199 shoes: Genesis Croix de Fer 30 2016

Carron Valley Compact Circular - clockwise.

Gorgeous route on a gorgeous morning - smashing to be breezing along on a bike in such glorious sunshine! All the car parks mobbed along the valley. And several cycle packs out... not the best...

Legs fine and knee OK (minor grumbling started a bit after the 60km mark) but my back was the limiting factor as always, despite the relaxed pace. Had to stop a couple of times to stump around on my feet for a few minutes to relieve the aching. Old git! But it's still worth it!

Friday May 29, 2020 #

7 AM

Cycling (Road) 1:14:11 intensity: (1:16 @0) + (6:57 @1) + (36:12 @2) + (28:52 @3) + (54 @4) 28.89 km (23.4 kph) +334m
ahr:120 max:146 shoes: Specialized Globe Vienna Disc

Milk run.

12yr old Bottomless Pit has drunk us dry again, so I had to go to the shop. Accidentally turned right at the bottom of the hill instead of left, so it was a slightly indirect route. Whoops. Legs on backwards, but what a morning to be out and about.
C • LOL! That's a serious detour for milk :-) 2

Thursday May 28, 2020 #

12 PM

Cycling (MTB) 1:11:11 intensity: (36 @0) + (11:06 @1) + (12:16 @2) + (31:13 @3) + (16:00 @4) 16.83 km (14.2 kph) +436m
ahr:129 max:151 shoes: Boardman MTB Pro FS

Back in the good ol' days, I had been heard to say that "mountain biking is a good hill run spoiled". That was as much a reflection of the paucity of my MTB skills as it was of my hill fitness. I did have the brute force to at least partially ameliorate my failure of finesse, but it was all much more fun on two feet than it was on two wheels.

With the intervening years of long-term injury and increasing decrepitude having completely robbed me of the ability and the opportunity to frolic on my feet over the fells, it stands to reason that my MTB mastery would have miraculously improved to fill the void. Alas, as today proved, that is not so. I am still totally sh*t. Armed, however, with over-confidence and the new normal of unreasonable denial of facts, I read Roger's write up of his recent ride, focussing on the words "great views" and "worth it" whilst ignoring the more awkward "tough" and "walking". As usual, reality is a b!tch.

It was a long slog up the nebulous track from the farm to the top of Glentye Hill. Any half-decent, moderately powerful MTB'er would have had a fair go at cycling it; I can boast neither description, and resigned myself to a push early on. Oh well, at least I got some time in the hills on my feet. And the descent on the wee sheep trod off Glentye Hill was very jolly, if distressingly short after all the uphill effort.

Duty bound as I am, in Boris' Britain, to be undaunted by the harsh reality of facts, I shall declare this short test of my eyesight (sorry, MTB prowess) to be an uncompromised success, and will carry on regardless. Those skillz are going to suddenly materialise. I'll have to Stay Alert for when they do.

Wednesday May 27, 2020 #

8 AM

Cycling (Turbo) 48:17 intensity: (26 @1) + (2:34 @2) + (39:15 @3) + (6:02 @4) 30.02 km (37.3 kph) +163m
ahr:134 max:152 shoes: Genesis Croix de Fer 30 2016

Tour for All 2020: Stage 2 Longer Ride - "Rolling hills".
Final "make-up" ride - Tour now complete, all 5 stages ticked off with this last (short) one. Not much fun today; legs tired, and there were so few folk about that it was impossible to get any sort of group going. Oh well, the other rides have been mostly good craic and gave me something to target. Next.
5 PM

Strength training 40:00 [1]

Tuesday May 26, 2020 #

8 AM

Cycling (Turbo) 1:00:03 intensity: (15 @1) + (6:04 @2) + (46:45 @3) + (6:41 @4) + (18 @5) 39.24 km (39.2 kph) +57m
ahr:135 max:164 shoes: Genesis Croix de Fer 30 2016

Tour for All 2020: Stage 1 Longer Ride, 2x Tempus Fugit. Flat & steady = no broken knee (I hope). Nice wee group at just the right easy pace.
7 PM

Cycling 52:15 intensity: (3 @0) + (2:25 @1) + (19:42 @2) + (25:31 @3) + (4:34 @4) 18.07 km (20.8 kph) +367m
ahr:133 max:224 shoes: Specialized Globe Vienna Disc

Wee spin out on a glorious summer's evening, very easy.

Monday May 25, 2020 #

7 AM

Walking 1:15:10 intensity: (24:59 @0) + (44:28 @1) + (5:43 @2) 8.03 km (9:21 / km) +150m 8:34 / km
ahr:93 max:120 shoes: Hoka Stinson 4 ATR

Morning ramble. Knee too cr*p to cycle. Muddy! Veg has suddenly got high, too, some of these paths will become overgrown soon...
6 PM

Strength training (Pilates) 50:00 [1]

Strength training 15:00 [2]

Weights

Sunday May 24, 2020 #

9 AM

Cycling (Turbo) 1:03:26 intensity: (38 @1) + (4:53 @2) + (37:07 @3) + (20:48 @4) 37.06 km (35.1 kph) +574m
ahr:138 max:160 shoes: Genesis Croix de Fer 30 2016

Tour for All 2020: Stage 3 Longer Ride (Make-up ride): Everything Bagel.
Very quiet, no group drafting today. Legs a bit jaded, and then my knee starting getting sore in the second half, so I dialled things back a bit more; surprised to scoop a Bagel PR. Finished tantalising close to leveling up, so another three or four km were required to earn my level 28 polka dot socks. Cool?

Saturday May 23, 2020 #

9 AM

Cycling (Turbo) 1:34:50 intensity: (3:39 @2) + (48:44 @3) + (40:47 @4) + (1:40 @5) 48.63 km (30.8 kph) +999m
ahr:142 max:162 shoes: Genesis Croix de Fer 30 2016

Tour for All 2020: Stage 5 ZZRC's Choice with Craig Alexander - Surrey Hills.
That was hilly. By contrast to Thursday, I rode a lot of this solo or occasionally in a very small group - the climbs tend to fragment groups very quickly! Steady effort today, but I still think I'll just go and lie down for a bit.

Friday May 22, 2020 #

Note
(rest day)

About time for a rest day. Stonking headache all day anyway.

Thursday May 21, 2020 #

7 AM

Walking 1:02:51 intensity: (3:23 @0) + (40:38 @1) + (18:50 @2) 6.64 km (9:28 / km) +163m 8:26 / km
ahr:102 max:124 shoes: Hoka Stinson 4 ATR

Had a cr*p night's sleep because of the trapped nerve. Eventually I got up, took some painkillers and went for a walk. It rained! Lovely.
5 PM

Cycling (Turbo) 1:08:17 intensity: (6 @1) + (7:36 @2) + (44:46 @3) + (15:49 @4) 43.24 km (38.0 kph) +376m
ahr:138 max:160 shoes: Genesis Croix de Fer 30 2016

Tour for All 2020: Stage 5 3R's Choice Group Ride - Keith Hill Afterparty.
No meet-up tonight, but I didn't want to risk getting stranded with a seized neck so I jumped on the Tour train. Quickly got in a nice wee group of about 15 that worked well together and we thundered along all the way to the Keith hill finish. Worked well up that - by my standards! Good session. Earned my dinner :-)

Wednesday May 20, 2020 #

8 AM

Cycling (Turbo) 41:23 intensity: (1:59 @1) + (18:10 @2) + (21:14 @3) 25.04 km (36.3 kph) +127m
ahr:124 max:142 shoes: Genesis Croix de Fer 30 2016

Motivationally challenged again; an extra 5km for punishment, then. Greatest London Flat loop - knee still too flakey for anything hilly.
5 PM

Walking 1:41:29 intensity: (6:53 @0) + (1:13:48 @1) + (19:38 @2) + (1:10 @3) 9.99 km (10:10 / km) +233m 9:06 / km
ahr:101 max:134 shoes: Hoka Stinson 4 ATR

I seem to have pinched a nerve in my shoulder/neck. Too sore to do anything energetic. Went for a bit of an explore up the Wharry burn.

Tuesday May 19, 2020 #

8 AM

Cycling (Turbo) 33:08 intensity: (2 @0) + (2:24 @1) + (14:41 @2) + (16:01 @3) 20.03 km (36.3 kph) +47m
ahr:122 max:134 shoes: Genesis Croix de Fer 30 2016

This morning was sliding dangerously towards another CBA day, but I'm glad to report that I dragged my sorry a** out of bed for a pre-breakfast 20km on the turbo. The legs were as demotivated as my brain but, as always, by the end I was feeling much more chipper than I had been when wallowing in my pit 40 minutes earlier.
9 AM

Strength training (Circuits) 20:00 [2]

2 sets of FVO circuits off 30/5.

Monday May 18, 2020 #

3 PM

Running (Easy) 32:11 intensity: (29 @0) + (7 @1) + (1:49 @2) + (23:57 @3) + (5:49 @4) 5.01 km (6:25 / km) +115m 5:46 / km
ahr:135 max:157 shoes: 2019 Speedgoats

More than a bit bored with the bike (and everything!) today, in need of a change; Jamie was going for a run so I said that I'd go with him. It was probably a stupid idea, as my knee was sore from the off. It settled into a steady ache; I'd like to think that that's OK, but it's not! I didn't even get a real run, either, because Jamie was out of sorts so I was frequently stopping to let him catch up, then jog on easily only for him to fall off the back instantly, to then maintain the same distance until I stopped again... geezo.
6 PM

Strength training (Pilates) 45:00 [1]

Sunday May 17, 2020 #

11 AM

Cycling (Turbo) 37:46 intensity: (12 @1) + (9:07 @2) + (25:15 @3) + (3:12 @4) 21.02 km (33.4 kph) +333m
ahr:131 max:156 shoes: Genesis Croix de Fer 30 2016

NYC -Mighty Metropolitan. I wasn't feeling very mighty today - in fact, the legs were feeling totally b*ggered! Very steady effort, this. Rest day. On the plan. Honest.
12 PM

Strength training 20:00 [1]

4 PM

Cycling (Road) 58:04 intensity: (3:03 @0) + (15:15 @1) + (27:21 @2) + (12:25 @3) 19.61 km (20.3 kph) +169m
ahr:113 max:142 shoes: Specialized Globe Vienna Disc

With Jamie. He wasn't expecting the headwind all the way back!

Saturday May 16, 2020 #

11 AM

Cycling (Turbo) 1:49:07 intensity: (50 @1) + (19:56 @2) + (47:27 @3) + (38:57 @4) + (1:57 @5) 50.05 km (27.5 kph) +1210m
ahr:137 max:167 shoes: Genesis Croix de Fer 30 2016

Left it a bit late to go out, and didn't want to risk yet another flat making me late, so - Zwift. The Tour today had a convenient group ride going straight up the Alpe at 11am, so I signed up and ground my way up. Maybe a bit conservative early on, 40s down on my PB and I had more in the tank at the finish. Barreled down the hill and then decided to spin (slowly!) for a while and make it up to the 50km.

Friday May 15, 2020 #

8 AM

Strength training 50:00 [1]

Circuits + knee physio
3 PM

Cycling (MTB) 22:53 intensity: (48 @0) + (2:22 @1) + (6:40 @2) + (7:41 @3) + (5:22 @4) 4.85 km (12.7 kph) +111m
ahr:127 max:156 shoes: Boardman MTB Pro FS

MTB until flat stopped play. I was just thinking how much nicer it was to ride this trail on my full suspension bike, until the rear tyre went pop halfway up the hill. And I remembered that I hadn't refitted the pump and cycle repair kit. D'oh.
C • Bummer! 2

Walking 39:32 intensity: (22:22 @1) + (17:10 @2) 4.03 km (9:48 / km) +76m 8:58 / km
ahr:106 max:124 shoes: Nike Air Pegasus 35

Trudge home pushing the bike.

Thursday May 14, 2020 #

4 PM

Cycling 35:46 intensity: (9:10 @0) + (12:03 @1) + (10:12 @2) + (3:11 @3) + (1:10 @4) 8.01 km (13.4 kph) +105m
ahr:103 max:152 shoes: Boardman MTB Pro FS

MTB with Jamie. He doesn't like hills. Bit of a handicap when mountain biking - the clue's in the name.
8 PM

Cycling (Turbo) 1:00:54 intensity: (23 @1) + (29:09 @2) + (26:08 @3) + (5:14 @4) 26.87 km (26.5 kph) +511m
ahr:127 max:158 shoes: Genesis Croix de Fer 30 2016

Andrew C's meet-up: Innsbruck (Achterbahn). Straight up the hill - puffing away like Thomas the Tank Engine.

Wednesday May 13, 2020 #

7 AM

Walking 1:03:03 intensity: (18:19 @0) + (42:18 @1) + (2:26 @2) 6.48 km (9:44 / km) +166m 8:38 / km
ahr:94 max:111 shoes: Hoka Stinson 4 ATR

Surprise! My knee's a bit swollen after yesterday's "run". Sigh.
Didn't fancy the garage for the third morning in a row, so I went for a nice walk. Saw 18 people out. Not-so-very-long-ago I wouldn't have seen any at this time of the morning.

Strength training 20:00 [1]

3DB + core
5 PM

Cycling (MTB) 49:11 intensity: (25 @0) + (3:35 @1) + (12:25 @2) + (20:33 @3) + (12:13 @4) 14.15 km (17.3 kph) +271m
ahr:130 max:159 shoes: Boardman MTB Pro FS

The replacement hanger finally arrived and the MTB is back on the trails after three months. Sadly my skills are as rusty as the chain... I tried the crazy new trail that has appeared in the woods, and after the first time the bike hit me on the back of the head I decided to just try and get to the end with all my teeth still intact!

Really tired for this after a long day, and legs pretty DOMSy after yesterday, so a wee jaunt was more than enough.

Tuesday May 12, 2020 #

8 AM

Cycling (Turbo) 34:40 intensity: (1:00 @1) + (12:41 @2) + (17:15 @3) + (3:44 @4) 21.17 km (36.6 kph) +122m
ahr:127 max:160 shoes: Genesis Croix de Fer 30 2016

Morning 20. Slowly spinning myself awake. Just about built up a sufficient head of steam to start the working day.
12 PM

Running (Trail) 35:29 [3] 5.9 km (6:01 / km) +157m 5:18 / km
ahr:154 max:164 shoes: 2019 Speedgoats

My watch told me after the first kilometre of lumbering up the road that my running fitness has fallen off a cliff, and I'm not going to disagree. But then, after only a dozen "runs" in the year to date, that wasn't exactly new(s).

Radical as a run may seem, given that the day after my last run (2 weeks ago) my back seized up for three days, I ventured out (in a back brace) to test out a new knee support in the hope that it may do a better job - than all of my other supports - of alleviating the symptoms of my biomechanically bust left knee. The jury's still out, but the junk joint survived with only the odd twinge, so there is a little hope, at least. Even I have learned to have low expectations by now!
C • That's not a bad pace! 1

Monday May 11, 2020 #

8 AM

Cycling (Turbo) 35:00 intensity: (1:59 @1) + (13:20 @2) + (19:41 @3) 20.4 km (35.0 kph) +84m
ahr:123 max:137 shoes: Genesis Croix de Fer 30 2016

Chilly morning spin. Brrr where did the heat go! Might not need the ice pack on my knee and back after this morning mobiliser...
6 PM

Strength training (Pilates) 45:00 [1]

FVO Zoom Pilates - missed the first 10 mins, d'oh. Great stuff, as always - it's great that Dawn has been putting this on every week for the club. The best orienteering club in Britain, by the way, and that's official today!

Sunday May 10, 2020 #

Event: Lake District Double Championship Weekend – Northern Championships (UKOL an
 

Note
(rest day)

Back pretty fragile today, so, time for a rest. An easy family walk was the sum total of effort today!

Saturday May 9, 2020 #

Event: British Middle Distance Champs
 
10 AM

Cycling (Road) 2:31:27 intensity: (48 @0) + (4:20 @1) + (15:36 @2) + (1:18:43 @3) + (51:49 @4) + (11 @5) 64.88 km (25.7 kph) +653m
ahr:136 max:161 shoes: Genesis Croix de Fer 30 2016

Thought I might try the Carron Valley circuit but my knee wasn't 100%, so turned at the Top of the World on the Fintry road and headed down to Arnprior. Since I was passing within 20m of the front door of Casa Barnes, it would have been rude not to say a socially distanced hello... which turned into a lovely tour of the grounds and long chat over coffee and biscuits. Gorgeous in the sunny back garden, it was quite difficult to tear myself away!
Headed on to Port of Menteith only to notice that my front was suspiciously soft again - ah! New tube and everything! - so pumped it up a bit and was rode gingerly home on a very soft front. The looming flat and need to get back to stream this afternoon's Catching Features invitational encouraged me to up the effort a bit, and I motored along pretty well. In the end my knee was AOK although my back was pretty sore.
Lovely ride made 100% better by the lovely chat :-)

Friday May 8, 2020 #

8 AM

Strength training 25:00 [1]

The knee didn't fancy another bike session this morning. Ice, ice, baby. Weights instead.
1 PM

Walking 48:28 intensity: (1:08 @0) + (39:51 @1) + (6:53 @2) + (36 @3) 3.13 km (15:29 / km) +148m 12:32 / km
ahr:102 max:139 shoes: Hoka Stinson 4 ATR

If only the teachers hadn't let slip that today was a Bank Holiday... sigh. Kids climbing the walls by midday, had to distract them with the promise of a walk and socially distanced picnic. You can't beat a hard-boiled egg with a view, but not much work is being done today, arrrgh

Walking 40:55 intensity: (3:17 @0) + (22:32 @1) + (14:51 @2) + (15 @3) 3.1 km (13:13 / km) +10m 13:00 / km
ahr:102 max:129 shoes: Hoka Stinson 4 ATR

Post-picnic return. Amble amble.
5 PM

Cycling (Turbo) 31:20 intensity: (1:14 @1) + (18:46 @2) + (11:20 @3) 19.48 km (37.3 kph) +59m
ahr:121 max:136 shoes: Genesis Croix de Fer 30 2016

Lumbar loosener. My back needed this - my knee didn't! Can't win :-(

Thursday May 7, 2020 #

7 AM

Cycling (Turbo) 7:05 intensity: (2:20 @1) + (4:45 @2) 3.82 km (32.4 kph) +6m
ahr:110 max:119 shoes: Genesis Croix de Fer 30 2016

Warm up spin.

Cycling (Turbo) 52:34 intensity: (6:58 @1) + (16:26 @2) + (18:24 @3) + (10:46 @4) 21.18 km (24.2 kph) +247m
ahr:128 max:157 shoes: Genesis Croix de Fer 30 2016

A rather strange idea that worked reasonably well: making a group workout out of the last section of a classic race (in this case the Tour of Flanders). The watt output was set to simulate what you'd experience by cycling the last few hills of the course as if you were in a race, complete with the odd attack, cruising in the peloton, and sprinting for the line. Whatever - it made for an interesting pre-brekkie workout.
6 PM

Cycling (Turbo) 37:32 intensity: (1:38 @1) + (13:31 @2) + (22:23 @3) 19.64 km (31.4 kph) +343m
ahr:125 max:140 shoes: Genesis Croix de Fer 30 2016

Stuart's meetup, Yorkshire this week! Home alone Dad with a lot of stuff on tonight, so I didn't have time for the full ride (had to get the kids' dinner!), but it was grand to dip in for a bit of banter over the course of a 35 minute "recovery"/steady spin. Good craic.

Wednesday May 6, 2020 #

8 AM

Strength training 45:00 [1]

Swapped the bike for the mat this morning. Knee just a bit gippy on the lunges, back fine once warmed up.
3 PM

Elliptigo 58:01 intensity: (1:24 @0) + (7:28 @1) + (28:02 @2) + (20:04 @3) + (47 @4) + (16 @5) 18.28 km (18.9 kph) +168m
ahr:119 max:196 shoes: Elliptigo

My turn to be Jamie's bike buddy today - me on the Go, him on the MTB. Up the Braco road for a bit, then back along Auchinlay Road. Easily outpacing him, time to get him off the MTB and onto something a bit more road-orientated.
Sun splitting the skies, what a glorious day to be out!

Tuesday May 5, 2020 #

8 AM

Cycling (Turbo) 33:10 intensity: (1:45 @1) + (6:02 @2) + (25:23 @3) 20.14 km (36.4 kph) +211m
ahr:128 max:140 shoes: Genesis Croix de Fer 30 2016

Easy 20 to start the day and get that back moving. Oh, and the legs. And the ticker. Who needs Joe Wicks? Mind you, Mrs Wicks...
5 PM

Elliptigo 50:54 intensity: (28 @0) + (1:09 @1) + (1:41 @2) + (42:38 @3) + (4:58 @4) 19.85 km (23.4 kph) +158m
ahr:135 max:153 shoes: Elliptigo

Nice and easy does it

Monday May 4, 2020 #

8 AM

Cycling (Turbo) 45:02 intensity: (2:11 @1) + (8:33 @2) + (22:12 @3) + (11:50 @4) + (16 @5) 24.26 km (32.3 kph) +456m
ahr:133 max:163 shoes: Genesis Croix de Fer 30 2016

Morning mobilisation - warming up and relaxing those troublesome back muscles, stiff after a night's sleep as usual. Not quite off the painkillers yet, but definitely improving.
5 PM

Strength training 15:00 [1]

Some modest weights

Strength training (Pilates) 45:00 [1]

FVO Pilates. Definitely good for my back.

Sunday May 3, 2020 #

Event: CompassPoint Scottish Orienteering League 3 - CANCELLED
 
10 AM

Cycling (Turbo) 37:57 intensity: (2:25 @1) + (13:36 @2) + (21:56 @3) 24.1 km (38.1 kph) +68m
ahr:123 max:136 shoes: Genesis Croix de Fer 30 2016

Very easy spin. Back hasn't seized up - yet
3 PM

Walking 1:03:08 intensity: (13:21 @0) + (27:53 @1) + (21:20 @2) + (34 @3) 5.34 km (11:49 / km) +127m 10:34 / km
ahr:101 max:138 shoes: Hoka Stinson 4 ATR

Lovely stroll up the Rait gorge with Jamie

Saturday May 2, 2020 #

11 AM

Walking 1:23:58 intensity: (29:11 @0) + (49:59 @1) + (4:48 @2) 8.49 km (9:54 / km) +165m 9:01 / km
ahr:93 max:121 shoes: Hoka Stinson 4 ATR

A bit more mobile today, progress

Friday May 1, 2020 #

Event: Irish Orienteering Champs - Postponed
 

Note

Another day sidelined by a bad back
3 PM

Walking 1:00:19 intensity: (8:22 @0) + (36:34 @1) + (15:23 @2) 6.43 km (9:23 / km) +130m 8:31 / km
ahr:100 max:120 shoes: Hoka Stinson 4 ATR

Just about all I could manage today - painkillers and anti-inflammatories slowly doing their thing.

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