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Training Log Archive: bradc

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Elliptigo3 2:16:22 8.33(3.7/h) 13.4(5.9/h)
  Strength training3 1:30:00
  Orienteering1 41:53 4.7(8:55) 7.56(5:32) 87
  Total6 4:28:15 13.02 20.96 87
  [1-5]6 4:25:36

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

3 PM

Elliptigo (Turbo Trainer) 55:01 intensity: (8 @0) + (3:54 @1) + (12:26 @2) + (17:13 @3) + (17:44 @4) + (3:36 @5) 5.12 km (5.6 kph)
ahr:145 max:166 shoes: Elliptigo

Another new workout - "Advanced". It felt pretty advanced by the third sprint in top gear. Dripping! TRIMP 112.2.

Saturday Jan 14, 2017 #

2 PM

Elliptigo (Turbo Trainer) 45:20 intensity: (1:41 @0) + (10:06 @1) + (9:47 @2) + (12:47 @3) + (6:58 @4) + (4:01 @5) 4.88 km (6.5 kph)
ahr:138 max:167 shoes: Elliptigo

Tried an app workout the turbo, for a change. This one was called "Base". More cadence changes than I usually muster. TRIMP 75.5.

Strength training 30:00 [1]

Core, knee, weights. Followed by a shot on an inversion table!

Friday Jan 13, 2017 #

4 PM

Elliptigo (Turbo Trainer) 36:01 intensity: (44 @0) + (5:45 @1) + (7:46 @2) + (8:16 @3) + (10:42 @4) + (2:48 @5) 3.4 km (5.7 kph)
ahr:142 max:166 shoes: Elliptigo

Knee much better by this afternoon, so I risked an easy-ish Elliptigo turbo session. WU then hills: 2 x 3/3/3, 1 x 2/2/2. TRIMP 66.9.

Thursday Jan 12, 2017 #

Note

:(. Knee swollen, stiff and sore today. Boo. Can I just catch a break, please? Just once?
C • At least 2

Wednesday Jan 11, 2017 #

Event: FVO Night series Dunblane
 
6 PM

Orienteering race 41:53 intensity: (6 @0) + (5 @1) + (1:06 @2) + (2:13 @3) + (19:45 @4) + (18:38 @5) 7.56 km (5:32 / km) +87m 5:14 / km
ahr:159 max:173 shoes: VJ Irocs

FVO Night event, Dunblane. First run for a month, and I was also pretty stiff after three days' sitting in rubbish chairs at a training course, so I started off very steadily. By the time I got through the butterflies the speedies had long disappeared. Then the course developed into a series of legs with decent route choices, which was lots of fun. I kept up a nice relaxed pace, and was happy enough with that. No real mistakes apart from a 10s miss at #17, then I tripped and banged my knee on a rock on the way into #18. It took me a couple of minutes to get going again after that - it was a slow hobble back to the finish. Ice pack time.
Great fun, great turnout, even including a guest appearance by the elusive Ms. Mudge! TRIMP 118.3.

Tuesday Jan 10, 2017 #

Note

Day 2 of another week long training course in Glasgow, followed by a lovely dinner catching up with a dear friend from Prague, who's on a flying two-day business trip. Sushi and smiles instead of intervals tonight!

Monday Jan 9, 2017 #

6 PM

Strength training (Pilates) 40:00 [1]

Back to it! Hope to get to a lot more of these sessions in 2017. Thankfully not too duff but I'll feel it on Wednesday.
7 PM

Strength training (Circuits) 20:00 [2]

Deliberately took this very easy. 30/30 paired exercises.

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