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Training Log Archive: bradc

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Cycling22 24:20:38 428.69(17.6/h) 689.91(28.3/h) 7368
  Walking6 15:00:00 29.33(30:41) 47.2(19:04) 1570
  Strength training12 7:10:00
  Orienteering2 1:11:49 5.7(12:36) 9.18(7:49) 68
  Total40 47:42:27 463.72 746.28 9006
  [1-5]34 32:17:44
averages - weight:66kg

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Friday Jul 31, 2020 #

10 AM

Cycling (Road) 45:43 intensity: (8:42 @0) + (32:16 @1) + (4:45 @2) 10.87 km (14.3 kph) +12m
ahr:97 max:116 shoes: Specialized Globe Vienna Disc

Family bimble out from the flat to Lossie forest, and along some of the forest roads; not ideal on road bike tyres (ow)

Orienteering 26:40 intensity: (16 @0) + (5 @1) + (3:00 @2) + (23:19 @3) 3.28 km (8:07 / km) +6m 8:03 / km
ahr:130 max:141 shoes: Nike Air Pegasus 35

Lossie O bimble-ette.
Gorgeous. Sadly a very short jog was as much as my knee could cope with.

Cycling (Road) 20:53 intensity: (6:50 @1) + (5:15 @2) + (8:48 @3) 8.05 km (23.1 kph) +29m
ahr:118 max:139 shoes: Specialized Globe Vienna Disc

Back from Lossie by myself, with a tailwind. Whee.

Thursday Jul 30, 2020 #

11 AM

Orienteering 45:09 intensity: (21 @0) + (11 @1) + (1:10 @2) + (6:45 @3) + (29:58 @4) + (6:44 @5) 5.89 km (7:40 / km) +61m 7:17 / km
ahr:150 max:176 shoes: 2019 Icebug Zeal RB9X

O training at Roseisle, meeting up with the Inmans and Goddards - Beccy and Jamie cycled there, too.

Such a lovely forest. Shame I can't run. Great for the soul but 44 minutes too long for my knee.
4 PM

Cycling (Road) 48:16 intensity: (53 @0) + (4:54 @1) + (29:52 @2) + (11:24 @3) + (1:13 @4) 18.47 km (23.0 kph) +56m
ahr:120 max:151 shoes: Specialized Globe Vienna Disc

Cycled back from Roseisle to Lossiemouth after a bit of lounging on the beach. Absolutely everything hurt. Knees, hips, quads, back... This running stuff is tough on the body when you haven't done any for four months (and the rest). And don't mention the headwind all the way...

Wednesday Jul 29, 2020 #

12 PM

Cycling 1:38:44 intensity: (12:12 @0) + (21:41 @1) + (54:42 @2) + (10:09 @3) 18.5 km (11.2 kph) +264m
ahr:109 max:140

Family cycle from Fochabers. Very - very - easy. Peak HR was probably when pushing Eilidh's and Beccy's bikes up the steep hill after cycling mine to the top then jogging back down to rescue them.

Tuesday Jul 28, 2020 #

8 AM

Strength training (Circuits) 25:00 [1]

PE with Joe. I'm so b(l)uff. Might regret that twisty lunge-jump exercise; knee definitely didn't like it.
12 PM

Cycling (Turbo) 50:12 intensity: (3:32 @1) + (1:55 @2) + (31:14 @3) + (13:31 @4) 30.51 km (36.5 kph) +72m
ahr:132 max:152 shoes: Genesis Croix de Fer 30 2016

Tempo Over-Unders; pretty steady lunchtime spin. Knee a bit grumbly.

Monday Jul 27, 2020 #

12 PM

Cycling (Turbo) 51:15 intensity: (55 @0) + (6:46 @1) + (26:27 @2) + (16:34 @3) + (33 @4) 25.05 km (29.3 kph) +220m
ahr:119 max:145 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - 10x1min MAP (Max Aerobic)
Easiest "interval session" I've ever done - I even had to bump up the ERG target to 105% halfway through. Ah well, the legs weren't complaining about the easy ride.
5 PM

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

Pilates, incl. 6 x cardio interlude and some weights to finish

Sunday Jul 26, 2020 #

10 AM

Strength training 30:00 [1]

A wee PE with Joe session to get moving on a lazy day. Then walked up to the Westlands for lunch out - for the first time since March!

Saturday Jul 25, 2020 #

10 AM

Cycling (Turbo) 2:26:14 intensity: (13:10 @2) + (26:54 @3) + (1:41:41 @4) + (4:29 @5) 80.03 km (32.8 kph) +740m
ahr:146 max:163 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - The Long Ride - SST Long
I'll never be a cyclist. Knackered.

Friday Jul 24, 2020 #

8 AM

Strength training 25:00 [1]

3DB15 + core
11 AM

Strength training 35:00 [2]

Best PE with Joe yet, high intensity alternating core and plyo.
Rest day from the bike!

Thursday Jul 23, 2020 #

8 AM

Strength training 30:00 [1]

PE with Joe again. Another good workout - so many recorded sessions to work back through. Will I be as gorgous as Joe by the end of them?
12 PM

Cycling (Turbo) 50:00 intensity: (9 @0) + (52 @1) + (11:41 @2) + (13:41 @3) + (21:54 @4) + (1:43 @5) 24.28 km (29.1 kph) +399m
ahr:138 max:166 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Tempo Accelerations. Decent blocks of tempo with regular short sprints.

Since Tuesday I've been suffering a wee bit of pain right at the front of my left foot pad, behind the middle toe; doesn't seem to be exacerbated by cycling, thankfully.

Wednesday Jul 22, 2020 #

7 AM

Cycling (Turbo) 37:27 intensity: (1:48 @1) + (23:08 @2) + (12:31 @3) 20.04 km (32.1 kph) +105m
ahr:121 max:133 shoes: Genesis Croix de Fer 30 2016

Recovery spin, very easy

Strength training 30:00 [1]

2C + knee exercises.

Tuesday Jul 21, 2020 #

8 AM

Strength training 20:00 [1]

3DB15 + core. Tight glutes.
5 PM

Cycling (Zwift workout) 50:21 intensity: (8 @1) + (12:55 @2) + (18:56 @3) + (13:56 @4) + (4:26 @5) 28.33 km (33.8 kph) +143m
ahr:135 max:170 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Tempo To Sprints.
Geezo, where has all that top-end power gone?! Legs a bit tired after two strength sessions yesterday, but - still. Knackered.

Monday Jul 20, 2020 #

9 AM

Strength training (Circuits) 30:00 [1]
weight:66kg

PE with Joe. My knee finally feels up to this, after a solid week of easy walking - just as they're ending! Good all-round workout today.
5 PM

Cycling (Turbo) 40:02 intensity: (4:06 @2) + (28:26 @3) + (7:16 @4) + (14 @5) 23.6 km (35.4 kph) +185m
ahr:136 max:163 shoes: Genesis Croix de Fer 30 2016

Wee spin before Pilates. Mostly easy with a couple of pushes.
6 PM

Strength training (Pilates) 50:00 [1]

Knee just ever so slightly grumbly after the bike - OK for this, though, and iced afterwards. Core a bit tired after Joe this morning.

Sunday Jul 19, 2020 #

10 AM

Cycling (Turbo) 10:04 intensity: (39 @1) + (7:32 @2) + (1:53 @3) 5.04 km (30.0 kph) +34m
ahr:117 max:132 shoes: Genesis Croix de Fer 30 2016

Just waiting for my planned workout to unlock.

Cycling (Zwift workout) 1:45:02 intensity: (24:34 @2) + (49:22 @3) + (31:06 @4) 54.41 km (31.1 kph) +468m
ahr:134 max:154 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - The Long Ride - Extended Tempo... or most of it, before family life interrupted play. Had to skip the final long interval.

Saturday Jul 18, 2020 #

5 PM

Cycling (Turbo) 50:10 intensity: (47 @1) + (41:55 @2) + (7:28 @3) 28.11 km (33.6 kph) +136m
ahr:120 max:129 shoes: Genesis Croix de Fer 30 2016

Very easy spin after 6 hours in the car.

Friday Jul 17, 2020 #

Walking 2:30:00 [0] 8.4 km (17:51 / km) +350m 14:47 / km
shoes: Hoka Tor Speed 2 WP boots

Dunnet Head. Glorious day, lots of cliffs and bird watching. Puffins!

Thursday Jul 16, 2020 #

11 AM

Walking 3:00:00 [0] 10.8 km (16:40 / km) +250m 14:56 / km
shoes: Hoka Tor Speed 2 WP boots

Walk from Dunbeath up to the old cemetary, past a good broch, several chambered cairns and a standing stone.

Wednesday Jul 15, 2020 #

Walking 2:30:00 [0] 6.7 km (22:23 / km) +370m 17:33 / km
shoes: Hoka Tor Speed 2 WP boots

From Scrabster around Holborn Head. Got a tad wet.

Tuesday Jul 14, 2020 #

2 PM

Walking 1:00:00 [0] 3.5 km (17:09 / km) +30m 16:26 / km
shoes: Hoka Tor Speed 2 WP boots

Rainy morning, so just an easy afternoon stroll at Castleton

Monday Jul 13, 2020 #

11 AM

Walking 3:00:00 [0] 9.0 km (20:00 / km) +190m 18:05 / km
shoes: Hoka Tor Speed 2 WP boots

Family walk from Staxigoe around Noss Head and to the ruins of Castle Sinclair Girnigoe. Crazy place to build a castle!

Sunday Jul 12, 2020 #

11 AM

Walking 3:00:00 [0] 8.8 km (20:27 / km) +380m 16:49 / km
shoes: Hoka Tor Speed 2 WP boots

Family wander from John O' Groats around Duncansby Head to the Stacks, and back. Lots of binocular stops.

Saturday Jul 11, 2020 #

7 AM

Cycling 1:55:29 intensity: (14 @1) + (8:46 @2) + (1:09:39 @3) + (36:50 @4) 56.02 km (29.1 kph) +708m
ahr:139 max:158 shoes: Genesis Croix de Fer 30 2016

Zwift Long Ride - Spiked Base Progressive VO2
A bit of a hard session pre-breakfast, but I was glad to get this one under my belt before heading off for a week away oop north.

Friday Jul 10, 2020 #

8 AM

Cycling (Zwift) 51:42 intensity: (1:30 @1) + (24:33 @2) + (24:18 @3) + (1:21 @4) 26.06 km (30.2 kph) +323m
ahr:125 max:144 shoes: Genesis Croix de Fer 30 2016

Back still giving me gip - steady/easy this morning.

Thursday Jul 9, 2020 #

8 AM

Cycling (Zwift) 1:00:26 intensity: (1:27 @1) + (3:40 @2) + (51:34 @3) + (3:45 @4) 32.28 km (32.0 kph)
ahr:133 max:156 shoes: Genesis Croix de Fer 30 2016

Back feeling well out of sorts this morning - too much sitting down of late & slept badly. Had hoped that a wee spin would help loosen it up but, not much, alas - oh well, same old. A few of Father's Littler Helpers and I'll be A-OK.

Wednesday Jul 8, 2020 #

8 AM

Cycling (Zwift workout) 51:25 intensity: (2:39 @1) + (9:54 @2) + (25:44 @3) + (13:08 @4) 25.03 km (29.2 kph) +400m
ahr:132 max:157 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Make A Break For It.
Very sleepy this morning, so the first rep was a bit of a shock to the system.

Tuesday Jul 7, 2020 #

8 AM

Cycling (Zwift workout) 1:00:02 intensity: (28 @1) + (12:36 @2) + (32:23 @3) + (14:35 @4) 30.2 km (30.2 kph) +356m
ahr:133 max:150 shoes: Genesis Croix de Fer 30 2016

Zwift - Gran Fondo - Long Tempo Intervals. Route: Knickerbocker.
Spinning around the Big Apple on a Tuesday morning; got me in the mood for my breakfast bagel.

Monday Jul 6, 2020 #

6 PM

Strength training (Pilates) 50:00 [1]

Just what I needed, as always! Also took a rest day from the bike.

Sunday Jul 5, 2020 #

4 PM

Cycling 1:00:02 intensity: (26 @1) + (4:38 @2) + (23:34 @3) + (29:56 @4) + (1:28 @5) 30.15 km (30.1 kph) +559m
ahr:141 max:164 shoes: Genesis Croix de Fer 30 2016

Zwift - UCI circuit at Innsbruck. Steady effort up the climb but some way off my PB... legs need a rest.

Saturday Jul 4, 2020 #

12 PM

Cycling (Turbo) 1:40:01 intensity: (31 @0) + (5:43 @1) + (39:14 @2) + (41:01 @3) + (12:21 @4) + (1:11 @5) 41.38 km (24.8 kph) +764m
ahr:127 max:162 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - The Long Ride - Spiked Base.
OK not what most people would call a "long" ride, but that's the name of the workout! A couple of steady efforts but mostly recovery level.

Friday Jul 3, 2020 #

5 PM

Cycling (Turbo) 51:38 intensity: (19 @1) + (7:19 @2) + (9:13 @3) + (30:55 @4) + (3:52 @5) 22.35 km (26.0 kph) +633m
ahr:146 max:163 shoes: Genesis Croix de Fer 30 2016

RGT Cycling - Cap Formentor.
Crikey, those hills were hard work - the new turbo can simulate gradients up to 20%, not stop at 7% like the last one; I nearly ran out of gears and was standing up for lots of it! Phheeeeeeeewwwww.

Thursday Jul 2, 2020 #

6 PM

Cycling (Turbo) 50:18 intensity: (44 @0) + (1:46 @1) + (2:43 @2) + (22:25 @3) + (21:11 @4) + (1:29 @5) 26.36 km (31.4 kph) +489m
ahr:140 max:165 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Endurance Free Ride.
No workout today, just a free ride, which of course meant more effort ;-). Getting used to the inertia on the new (to me) trainer - very much more like a real bike in 'feel'. Those 14% hills were hard work too! Sadly also more accurate at reading my FTP - but I've only had to tweak it down by 2-3%, so, less disastrous than feared. Good wee workout. Time for dinner.

Wednesday Jul 1, 2020 #

8 AM

Strength training 45:00 [1]

Morning 2C3DB12.
5 PM

Cycling (Zwift workout) 55:12 intensity: (3:51 @1) + (27:29 @2) + (23:28 @3) + (24 @4) 24.81 km (27.0 kph) +272m
ahr:123 max:143 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Introductory Intervals
Easy "intervals" sesh. After a walk with the kids to Ashfield & back via the Laighills. Lots of work to catch up on this evening...

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