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Training Log Archive: bradc

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  Cycling19 18:18:57 363.7(19.9/h) 585.31(32.0/h) 5703
  Hill walking3 8:16:00 16.27(30:29) 26.19(18:56) 1984
  Strength training10 5:55:00
  Walking1 4:30:00 8.39(32:11) 13.5(20:00) 260
  Elliptigo1 1:08:40 16.43(14.4/h) 26.44(23.1/h) 350
  Gym1 45:00
  Total35 38:53:37 404.79 651.44 8297
  [1-5]34 31:57:42

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Monday Aug 31, 2020 #

1 PM

Cycling (Zwift workout) 56:08 intensity: (2:59 @1) + (10:00 @2) + (15:57 @3) + (26:15 @4) + (57 @5) 32.16 km (34.4 kph) +153m
ahr:137 max:163 shoes: Genesis Croix de Fer 30 2016

Zwift Academy 2018 Workout #8: Lactate Shuttling
Good wee workout, which it would need to be with such an impressive title! Legs felt strong; back less so, but knee was OK.
5 PM

Gym (Pilates) 45:00 [1]

Couldn't make the FVO session again - on my ownio.

Sunday Aug 30, 2020 #

Strength training 50:00 [1]

Morning 3C 3DB12(iso)

Saturday Aug 29, 2020 #

10 AM

Cycling (Zwift) 2:00:08 intensity: (4:37 @2) + (1:43:43 @3) + (11:48 @4) 67.03 km (33.5 kph) +590m
ahr:134 max:157 shoes: Genesis Croix de Fer 30 2016

Deliberately easier pace than Thursday, to keep before my current knee-swelling threshold, which is some way below my legs' all-day pace, alas. Seen to have got away with it.

Thursday Aug 27, 2020 #

6 PM

Cycling (Zwift) 1:44:59 intensity: (1:47 @2) + (1:31:40 @3) + (11:32 @4) 62.14 km (35.5 kph) +482m
ahr:137 max:159 shoes: Genesis Croix de Fer 30 2016

France - Petit Boucle, a nice, gently undulating route. Steady "all day" pace - although that's a pipe dream, because my knee wouldn't have managed another half hour of this, never mind all day. Stupid thing. Back out with the ice pack.

Wednesday Aug 26, 2020 #

8 AM

Strength training 25:00 [1]

3DB15 + core
5 PM

Cycling (Zwift) 35:28 intensity: (1:30 @2) + (20:57 @3) + (13:01 @4) 15.9 km (26.9 kph) +364m
ahr:141 max:150 shoes: Genesis Croix de Fer 30 2016

Aborted group ride. Had taken bike off the turbo then refitted it, but it wasn't on quite right and eventually the creaking made me stop for fear of damaging the frame! By the time I'd got it sorted I was way off the back of the ride - another day.

Tuesday Aug 25, 2020 #

8 AM

Cycling (Zwift) 36:47 intensity: (1:44 @2) + (11:30 @3) + (23:17 @4) + (16 @5) 20.02 km (32.7 kph) +339m
ahr:144 max:162 shoes: Genesis Croix de Fer 30 2016

Stiff after a weekend of motorcycling and hill walking - needed this early morning loosener.
5 PM

Strength training 25:00 [1]

PE With Joe, good circuits session

Monday Aug 24, 2020 #

Note

Motorbike back from the Lakes in the morning.

Sunday Aug 23, 2020 #

Event: Scottish Championships - Relays
 
10 AM

Hill walking 2:23:16 intensity: (15:21 @0) + (51:50 @1) + (50:19 @2) + (25:46 @3) 10.44 km (13:43 / km) +723m 10:11 / km
ahr:109 max:140 shoes: Hoka Tor Speed 2 WP boots

Soggy hill walk up the Old Man of Coniston via Levers Water, whilst Jase, Andy and Chris were running. Pishnitdoon.

Moving pretty well. Weather was bearable until the top of the Old Man, but then it deteriorated very quickly so I skipped past the trash-strewn cairn and bailed down the tourist track, passing the throngs heading up without any kit. Some in sleeveless tops and no waterproofs, some in gutties and jeans, some with teeny kids... Loonies.

Saturday Aug 22, 2020 #

Event: Scottish Championships - Individual (UKOL)
 
8 AM

Cycling (Turbo) 51:59 intensity: (24 @0) + (14 @1) + (3:04 @2) + (35:05 @3) + (11:48 @4) + (1:24 @5) 30.03 km (34.7 kph) +250m
ahr:138 max:165 shoes: Genesis Croix de Fer 30 2016

Wee morning spin before jumping on the Ducati and heading sooth

Friday Aug 21, 2020 #

12 PM

Cycling (Zwift workout) 40:57 intensity: (13:34 @2) + (16:09 @3) + (10:51 @4) + (23 @5) 21.02 km (30.8 kph) +218m
ahr:133 max:163 shoes: Genesis Croix de Fer 30 2016

Last of the programme. Legs felt great. Now 100% ready for... ?

Thursday Aug 20, 2020 #

Note
(rest day)

CBA day

Wednesday Aug 19, 2020 #

12 PM

Cycling (Zwift workout) 50:07 intensity: (22 @1) + (21:26 @2) + (19:05 @3) + (9:14 @4) 23.05 km (27.6 kph) +429m
ahr:130 max:156 shoes: Genesis Croix de Fer 30 2016

Turbo miles for lunch.
5 PM

Strength training 25:00 [1]

Tuesday Aug 18, 2020 #

5 PM

Cycling (Turbo) 50:16 intensity: (3:57 @1) + (19:39 @2) + (26:11 @3) + (29 @4) 29.08 km (34.7 kph) +76m
ahr:125 max:144 shoes: Genesis Croix de Fer 30 2016

Spin spin spinnety spin. Motivation pretty low at the mo.

Monday Aug 17, 2020 #

6 PM

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

Finally able to join the actual session

Sunday Aug 16, 2020 #

Note

Easy ca. 2hr stroll with the kids whilst Beccy was working. Then some bumming around in the sunshine before the 1715 ferry. Awesome weather on Mull all weekend - so lucky!

Saturday Aug 15, 2020 #

11 AM

Hill walking 4:25:00 intensity: (1:57:57 @0) + (1:46:10 @1) + (34:28 @2) + (6:18 @3) + (7 @4) 10.18 km (26:02 / km) +983m 17:33 / km
ahr:91 max:145 shoes: Hoka Tor Speed 2 WP boots

Family trundle up Ben More on Mull. Very sweaty day; extremely grateful for the cloud, without which we'd have melted. It rolled back enough to give us some nice views, although I've yet (in three ventures to the summit) to have had a totally clear view from up there.
Much grumbling from the ranks on the way up made the climb more of a grind than usual, but very happy that my knee survived without incident.

Friday Aug 14, 2020 #

1 PM

Cycling (Turbo) 17:15 intensity: (37 @1) + (7:26 @2) + (8:50 @3) + (22 @4) 10.02 km (34.9 kph) +53m
ahr:125 max:144 shoes: Genesis Croix de Fer 30 2016

Token effort before sitting in the car / on a ferry

Cycling (Turbo) 18:58 intensity: (1:02 @2) + (7:59 @3) + (9:36 @4) + (21 @5) 11.02 km (34.9 kph) +68m
ahr:145 max:162 shoes: Genesis Croix de Fer 30 2016

Quarantine?

Thursday Aug 13, 2020 #

5 PM

Cycling (Turbo) 50:59 intensity: (7 @1) + (12:17 @2) + (32:03 @3) + (6:25 @4) + (7 @5) 30.04 km (35.4 kph) +163m
ahr:131 max:161 shoes: Genesis Croix de Fer 30 2016

Gorgeous out but tied to the house - and garage - once again :-(.
C • Surely 2

Wednesday Aug 12, 2020 #

5 PM

Elliptigo 1:08:40 intensity: (6 @0) + (1:53 @1) + (9:18 @2) + (34:40 @3) + (22:43 @4) 26.44 km (23.1 kph) +350m
ahr:137 max:160 shoes: Elliptigo

Amazing how much easier this is when you just head out for a cruise rather than a session. Too hot for any of that stuff! What a day

Tuesday Aug 11, 2020 #

5 PM

Cycling 50:21 intensity: (6:07 @1) + (21:13 @2) + (9:51 @3) + (11:22 @4) + (1:48 @5) 27.04 km (32.2 kph) +133m
ahr:127 max:167 shoes: Genesis Croix de Fer 30 2016

MAP intervals. That last rep at 125% FTP was a killer, even with the silky smoothness of a new cassette & rejuvenated chain on the turbo.

Monday Aug 10, 2020 #

12 PM

Cycling 54:24 intensity: (16 @1) + (13:11 @2) + (37:02 @3) + (3:55 @4) 28.04 km (30.9 kph) +262m
ahr:130 max:150 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Steady & Surges
Glutes and hamstrings have finally recovered - back on the bike. Needed this if only to wake myself up a bit; complete zombie after yet another sleepless night thanks to Beccy's frozen shoulder keeping us both awake.
5 PM

Strength training 25:00 [1]

Sunday Aug 9, 2020 #

Note
(rest day)

Bike ride up to King's House early doors, although the engine means that it doesn't count. Still very sore hamstrings and glutes from that workout on Friday - overdid it. Another 'rest day' of endless chores instead, plus a short family cycle to the bridge beyond Kinbuck and gentle stroll along the river.

Saturday Aug 8, 2020 #

8 AM

Cycling (Zwift workout) 1:40:03 intensity: (3:39 @2) + (22:42 @3) + (1:13:42 @4) 44.13 km (26.5 kph) +895m
ahr:143 max:157 shoes: Genesis Croix de Fer 30 2016

Zwift Long Ride - aborted
The forecast was so good that I was going to blow off this morning's planned 2h55 long Zwift workout, but I woke up feeling tired and sore (thank you Joe with weights!) so it was back to plan A. Good choice, because I was totally stuffed and quickly realised that there was no way I was going to manage the whole session. Soldiered on to the 100 minute mark and then bailed. Better to live to fight another day! Time for some sunshine.
6 PM

Hill walking 1:27:44 intensity: (12:05 @0) + (54:45 @1) + (17:35 @2) + (2:23 @3) + (56 @4) 5.57 km (15:46 / km) +277m 12:37 / km
ahr:101 max:148 shoes: Hoka Stinson 4 ATR

Family trundle up Dumyat carrying our dinners, to experience some al-fresco dining. Very pleasant temperature at the top, even at 7:30pm.

Friday Aug 7, 2020 #

8 AM

Strength training 35:00 [1]

A Joe with weights! And 5 mins abs buster finish.
12 PM

Cycling (Zwift workout) 1:01:18 intensity: (2 @0) + (1:25 @1) + (21:04 @2) + (32:56 @3) + (5:51 @4) 29.04 km (28.4 kph) +320m
ahr:129 max:148 shoes: Genesis Croix de Fer 30 2016

Lunchtime, random pick of a workout of about an hour duration. Pretty laid back.

Thursday Aug 6, 2020 #

8 AM

Strength training 55:00 [1]

5 PM

Cycling (Turbo) 30:02 intensity: (8 @1) + (1:50 @2) + (18:38 @3) + (8:49 @4) + (37 @5) 16.45 km (32.9 kph)
ahr:139 max:162 shoes: Genesis Croix de Fer 30 2016

Had 10 minutes before the in-laws arrived for a BBQ. They were 10 minutes late. Took another 10 minutes as well, before time was definitely up. Maybe burned off a couple of bites of burger.

Wednesday Aug 5, 2020 #

5 PM

Cycling (Turbo) 56:53 intensity: (10:14 @2) + (17:41 @3) + (28:58 @4) 30.03 km (31.7 kph) +460m
ahr:139 max:157 shoes: Genesis Croix de Fer 30 2016

Zwift - Gran Fondo - Terrain Ride. Decent wee session

Tuesday Aug 4, 2020 #

7 AM

Cycling (Zwift workout) 1:01:13 intensity: (1:10 @1) + (11:11 @2) + (29:36 @3) + (18:45 @4) + (31 @5) 30.05 km (29.5 kph) +276m
ahr:136 max:162 shoes: Genesis Croix de Fer 30 2016

Gran Fondo - Progressive Ramps
A bit of a rude awakening first thing, but it certainly got the blood going. For once, I didn't wish I was outside - yeuch!

Monday Aug 3, 2020 #

8 AM

Cycling (Turbo) 50:42 intensity: (1:37 @1) + (12:10 @2) + (32:10 @3) + (4:45 @4) 29.04 km (34.4 kph) +172m
ahr:129 max:157 shoes: Genesis Croix de Fer 30 2016

Back on the turbo for an easy/steady pre-breakfast spin, mostly just to mobilise broken bits - very sensitive back and glutes full of knots. Two short jogs is all it takes to turn me into a crip.
1 PM

Strength training (Circuits) 20:00 [1]

Joe strikes again!
5 PM

Strength training (Pilates) 45:00 [1]

Had to skip the FVO session to start early, alas.

Sunday Aug 2, 2020 #

Note
(rest day)

Morning walk, pack, drive home, unpack, post-dinner walk. 21000 steps in there somewhere.

Saturday Aug 1, 2020 #

10 AM

Walking 4:30:00 [0] 13.5 km (20:00 / km) +260m 18:15 / km
shoes: 2019 Speedgoats

Family walk along the coast from Covesea to Hopeman and back. Not as hot as yesterday, but still plenty of sunshine.

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