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Training Log Archive: bradc

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Cycling13 10:58:39 175.94 283.15 3069
  Walking7 9:38:30 32.69(17:42) 52.61(11:00) 1212
  Strength training9 5:45:00
  Hill walking2 5:32:21 15.01(22:09) 24.15(13:46) 1416
  Orienteering1 40:31 2.36(17:10) 3.8(10:40) 98
  Total32 32:35:01 226.0 363.71 5796
  [1-5]32 30:50:46

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Saturday Oct 31, 2020 #

4 PM

Cycling (Zwift) 1:00:17 intensity: (3:45 @2) + (30:44 @3) + (21:15 @4) + (4:33 @5)
ahr:142 max:171 shoes: Genesis Croix de Fer 30 2016

So it seems that calibrating your turbo and, indeed, oiling your chain (cough) is a good thing to do every so often. Power reading from the turbo is now <1% different from the pedal readings. In the right direction, phew! I am only mostly unfit, not totally. Pass the wine and cheese.

Friday Oct 30, 2020 #

5 PM

Cycling (Zwift) 37:33 intensity: (5:09 @2) + (26:45 @3) + (5:39 @4)
ahr:132 max:153 shoes: Genesis Croix de Fer 30 2016

Thursday Oct 29, 2020 #

8 AM

Strength training 30:00 [1]

1 PM

Cycling (Zwift) 32:14 intensity: (2:01 @2) + (11:25 @3) + (18:48 @4) 20.03 km (37.3 kph) +82m
ahr:142 max:158 shoes: Genesis Croix de Fer 30 2016

Steady 20km, knee preservation mode. For interest, I collected data through both Zwift (connected to the turbo power meter) and Garmin (connected to my power pedals). Surprised to find something like a 10W difference (4-5%) between the two, despite both the pedals (Favero Assioma) and turbo (Kickr) supposedly having accuracy of 1-2%. Hoping that the pedals are correct! Ran a spindown calibration on the Kickr after the workout and will try again tomorrow. Now, back the compression and ice on the knee.

Cycling 32:15 intensity: (2:03 @2) + (11:19 @3) + (18:53 @4) 20.04 km (37.3 kph) +22m
ahr:142 max:158

Wednesday Oct 28, 2020 #

6 PM

Orienteering (Night) 40:31 intensity: (31 @0) + (2:08 @1) + (9:54 @2) + (20:36 @3) + (7:10 @4) + (12 @5) 3.8 km (10:40 / km) +98m 9:27 / km
ahr:130 max:162 shoes: 2019 Speedgoats

Shadowing Jamie at the Laighills. Running & walking, fair bit of stopping. Legs fine but knee is total cr*p, sore most of the time and particularly useless on any descent. Not helped by poor shoe choice for the slippery conditions. Nice course, though - thanks GG

Tuesday Oct 27, 2020 #

12 PM

Walking 1:14:52 [1] 8.01 km (9:21 / km) +183m 8:24 / km
ahr:90 max:103 shoes: Hoka Tor Speed 2 WP boots

Alternating walking days with cycling days, knee OK with it so far.

Monday Oct 26, 2020 #

12 PM

Cycling (Zwift workout) 40:00 intensity: (43 @1) + (6:40 @2) + (10:29 @3) + (19:13 @4) + (2:55 @5) 24.17 km (36.3 kph) +109m
ahr:141 max:171 shoes: Genesis Croix de Fer 30 2016

Zwift - Lavender Unicorn. Lunchtime spin. Nice wee 30 minute workout plus 10 mins extra cooldown.
6 PM

Strength training (Pilates) 55:00 [1]

New set of core exercises just before the circuits session = ow. Medic.

Sunday Oct 25, 2020 #

8 AM

Strength training 30:00 [1]

Saturday Oct 24, 2020 #

11 AM

Cycling (Zwift workout) 1:07:01 intensity: (7:30 @2) + (5:55 @3) + (40:05 @4) + (13:31 @5) 31.65 km (28.3 kph) +635m
ahr:149 max:166 shoes: Genesis Croix de Fer 30 2016

BMU Mishmash (most of). Gradually ramping up effort and time, knee OK so far, being careful to ice afterwards.

Friday Oct 23, 2020 #

8 AM

Walking 45:03 intensity: (30:23 @0) + (14:07 @1) + (33 @2) 4.64 km (9:43 / km) +132m 8:31 / km
ahr:86 max:109 shoes: Hoka Stinson 4 ATR

Easy morning walk

Thursday Oct 22, 2020 #

8 AM

Strength training 40:00 [1]

2C3DB15+
6 PM

Cycling (Zwift workout) 50:20 intensity: (24 @1) + (4:37 @2) + (8:49 @3) + (32:30 @4) + (4:00 @5) 25.17 km (30.0 kph) +453m
ahr:147 max:164 shoes: Genesis Croix de Fer 30 2016

SST (Short)
Knee is much improved after four days of lots of walking. Will it still be OK after this?

Wednesday Oct 21, 2020 #

Note

Wee walk at Randolph's Leap and then in the lovely woods next to Casa Carruthers, at Skye of Curr, on the way back south.

Tuesday Oct 20, 2020 #

Note

Walking at Roseisle North and from Burghead out along the coastal path towards Hopeman. ca. 2h30.

Monday Oct 19, 2020 #

Note

Something like 3 hours walking around Loch na Bo and Lossie forest, dodging the rain.

Sunday Oct 18, 2020 #

11 AM

Hill walking 2:23:38 intensity: (31:21 @0) + (1:36:58 @1) + (13:02 @2) + (2:17 @3) 7.72 km (18:36 / km) +569m 13:36 / km
ahr:96 max:140 shoes: Hoka Tor Speed 2 WP boots

Dragged the family up Ben Rinnes. Slooooooooooow

Weather cleared out for the top and the walk back down, but it was pretty cold up top - winter is coming...

Saturday Oct 17, 2020 #

9 AM

Strength training

Plus a wee stroll at Anagach on the way north

Friday Oct 16, 2020 #

12 PM

Cycling (Road) 59:38 intensity: (4 @0) + (1:13 @1) + (36 @2) + (9:20 @3) + (42:33 @4) + (5:52 @5) 26.57 km (26.7 kph) +361m
ahr:148 max:165 shoes: Genesis Croix de Fer 30 2016

Sub - 60. Wasn't expecting that. The hour definitely wasn't on at Braco or even at Greenloaning - where I got held up at the A9 junction, too - but I made good time up the hill and by the summit it suddenly seemed possible. Cursing a digger blocking the road where I'd have been barrelling along at 45kph, so lost momentum and another 10s+, but still managed to just squeak in under the hour. Not bad on those big fat 35Cs.

Thursday Oct 15, 2020 #

9 AM

Strength training 30:00 [1]

3DB15 + core. Knee still swollen.
12 PM

Cycling (Road) 1:14:24 intensity: (10:53 @0) + (32:56 @1) + (24:05 @2) + (6:29 @3) + (1 @4) 24.15 km (19.5 kph) +178m
ahr:104 max:143 shoes: Genesis Croix de Fer 30 2016

Easy ride with Jamie - Braco return. Might have been a bit faster if I'd managed to persuade Jamie not to take the mountain bike. Well, at least he got some exercise.

Dragged the Genesis off the turbo to a) see if I could identify the source of graunching noise under load - no, not sure what it is, and b) to test out the new power-meter pedals. Crikey, what a lot of data. No idea what 99% of it means, but, good news - despite L knee duffness, power balance between the two legs is good, at least when tootling along at Jamie-on-an-MTB pace.

Wednesday Oct 14, 2020 #

8 AM

Strength training 40:00 [1]

3C. Knee swollen again - from the cycling? Can't catch a break.

Tuesday Oct 13, 2020 #

5 PM

Cycling (Zwift) 50:09 intensity: (11 @1) + (9:18 @2) + (9:52 @3) + (29:37 @4) + (1:11 @5) 20.25 km (24.2 kph) +600m
ahr:143 max:162 shoes: Genesis Croix de Fer 30 2016

Zwift - half Alpe. Didn't have time for a full Alpe, anyway, but - man, my fitness has fallen off a cliff. Oh well. Guess I want doing anything else for the rest of winter, sigh.

Monday Oct 12, 2020 #

3 PM

Walking 1:25:33 intensity: (9:11 @0) + (51:15 @1) + (19:49 @2) + (2:46 @3) + (2:32 @4) 5.4 km (15:51 / km) +134m 14:05 / km
ahr:102 max:155 shoes: Hoka Tor Speed 2 WP boots

Easy family walk at North Third, to get the birthday boy out.

Sunday Oct 11, 2020 #

1 PM

Hill walking 3:08:43 intensity: (52 @0) + (1:02:20 @1) + (1:17:17 @2) + (20:26 @3) + (27:37 @4) + (11 @5) 16.43 km (11:29 / km) +847m 9:08 / km
ahr:117 max:161 shoes: Salomon Speedtrak 2017

The prospect of a yet another Groundhog dog of domestic drudgery and fighting to get the kids to leave the house tipped me over the edge today. I've been trying to keep chipper but all these lockdowns really take their mental toll. So I petitioned for a late pass to go and get some air and some headspace up a hill. We're so lucky to have wee gems like Ben Ledi on our doorstep - and in our health board region.
A bit of gratuitous hammering up the Stank Glen and a modest mountain panorama does wonders for the soul. The one - legged limp off the hill was mercifully short. Still basking on the afterglow. Fabulous.

Saturday Oct 10, 2020 #

10 AM

Walking 1:48:56 intensity: (6:18 @0) + (1:17:36 @1) + (25:02 @2) 9.76 km (11:10 / km) +202m 10:07 / km
ahr:102 max:119 shoes: Hoka Stinson 4 ATR

Dragged Jamie out for a dander before he installed himself on the loft sofa for the remainder of the day.

Friday Oct 9, 2020 #

12 PM

Cycling (Zwift) 54:40 intensity: (2:38 @1) + (3:42 @2) + (8:29 @3) + (36:17 @4) + (3:34 @5) 31.53 km (34.6 kph) +144m
ahr:146 max:166 shoes: Genesis Croix de Fer 30 2016

Well, that was a disaster. I thought that I was ready for a decent workout, Jon's Mix, but had no power, and my HR wasway too high; clearly I'm not out of the woods, yet. A real struggle. Not helped by lack of sleep over all of this stupid CV-19 event-wrecking "guidance" (or lack of it).

Thursday Oct 8, 2020 #

8 AM

Strength training 30:00 [1]

Wednesday Oct 7, 2020 #

5 PM

Cycling (Zwift) 35:32 intensity: (4:11 @2) + (28:45 @3) + (2:36 @4) 20.03 km (33.8 kph) +150m
ahr:131 max:149 shoes: Genesis Croix de Fer 30 2016

Nice and easy, whilst the dinner was cindering in the oven. Mmm, crispy (whoops).

Tuesday Oct 6, 2020 #

5 PM

Cycling (Zwift) 30:00 intensity: (5 @1) + (1:24 @2) + (2:18 @3) + (17:41 @4) + (8:32 @5) 18.54 km (37.1 kph) +161m
ahr:153 max:169 shoes: Genesis Croix de Fer 30 2016

Hilly route, hard. I only had half an hour whilst dinner was cooking, so, I tried to make it count. Decent effort.

Monday Oct 5, 2020 #

8 AM

Strength training 30:00 [1]

3DB12 + core. Back at it.
1 PM

Cycling 34:36 intensity: (36 @1) + (3:19 @2) + (11:49 @3) + (15:34 @4) + (3:18 @5) 21.02 km (36.5 kph) +175m
ahr:142 max:173 shoes: Genesis Croix de Fer 30 2016

Back on the bike! Two weeks of cold-induced sloth have been good for my knee, but I still kept it short - that HR is still way too high for this effort level. According to Strava, my fitness level hasn't been this low since July 2019, when I was totally unfit after 3+ months off with bad LBP problems. It certainly feels that way. Hey ho, the only way is up.
6 PM

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

Hmm, it has been a while - ouch

Sunday Oct 4, 2020 #

11 AM

Walking 1:50:37 intensity: (1:46 @0) + (30:21 @1) + (1:14:53 @2) + (3:37 @3) 9.96 km (11:06 / km) +189m 10:08 / km
ahr:111 max:132 shoes: Hoka Stinson 4 ATR

Started off with the "family walk" but once I ditched the moaning minions the pace quickened a littie. Soggy everywhere! The new path has finally joined up with the farm track to complete the loop, although it's still to be surface dressed and tidied up. Went on down to the Laighills to take a look at the river, which was an impressively raging torrent, as expected.

Saturday Oct 3, 2020 #

Note
(sick)

Supposed to be driving Jamie to and from Teviothead for the ScotJos trial event, but still feeling terrible - 4 hours' driving with a pounding head and streaming nose is just beyond me today. And he can't get a lift because of Covid. Sucks.

Friday Oct 2, 2020 #

12 PM

Walking 1:23:29 intensity: (2:02 @0) + (53:56 @1) + (27:24 @2) + (7 @3) 7.73 km (10:48 / km) +209m 9:30 / km
ahr:103 max:127 (sick) shoes: Hoka Stinson 4 ATR

Long lunch. My head was pounding too much to be able to focus on the screen anyway! Bog off already, stupid cold.

Thursday Oct 1, 2020 #

12 PM

Walking 1:10:00 intensity: (10:54 @0) + (49:00 @1) + (10:06 @2) 7.11 km (9:51 / km) +163m 8:50 / km
ahr:98 max:120 (sick) shoes: Hoka Stinson 4 ATR

Lunchtime wander. Feeling a bit grottier again, today; stupid cold. Soggy underfoot. Some groovy rainclouds in the distance, thankfully they didn't choose to make the journey across to Dunblane.

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