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Training Log Archive: bradc

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Elliptigo2 1:12:01 3.72(3.1/h) 5.99(5.0/h)
  Intervals1 57:39 6.23(9:16) 10.02(5:45) 313
  Strength training2 57:18
  Orienteering1 44:28 3.83(11:37) 6.16(7:13) 159
  Gym1 40:02
  Total6 4:31:28 13.78 22.17 473
  [1-5]6 4:13:15
averages - weight:66.1kg

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

11 AM

Orienteering 44:28 intensity: (1 @0) + (1:07 @1) + (6:34 @2) + (18:50 @3) + (15:52 @4) + (2:04 @5) 6.16 km (7:13 / km) +159m 6:23 / km
ahr:146 max:166 shoes: VJ Irocs

CATI at Muiravonside - Blue (5.1km). Meh. Hamstring sore from the off and legs pretty dead, so this was a 50% affair, alas. Not concentrating as a result and duffed a few, including the long leg. Very muddy and slippery - should have worn dobs! TRIMP 93.9.

Saturday Feb 4, 2017 #

5 PM

Elliptigo (Turbo Trainer) 35:00 intensity: (36 @0) + (4:50 @1) + (8:59 @2) + (11:24 @3) + (9:11 @4) 3.64 km (6.2 kph)
ahr:139 max:161 shoes: Elliptigo

Turning over the legs after a day at Edinburgh Castle with Jamie. 3WU then 10/10/10 in gears 6/7/8 - steadily increasing effort. Felt fine. TRIMP 61.2.

Friday Feb 3, 2017 #

12 PM

Intervals (Hills) 57:39 intensity: (14 @0) + (28 @1) + (11:35 @2) + (13:54 @3) + (13:05 @4) + (18:23 @5) 10.02 km (5:45 / km) +313m 4:59 / km
ahr:152 max:172 shoes: VJ Irocs

Time to start making my one run a week a GOOD run. I can "do" soft and I can "do" uphills, so: hill reps up Kippenrait Glen it is, then. Jogged out along the Darn Path then 4 reps (800m, +65m). Path very muddy, sloppy and rooty, but today was always going to be about solid rather than spectacular. Splits 4:44, 4:49, 4:41, 4:49. 2s off the 3:48 Strava CR on reps 2 and 3; fastest on rep 1 but it mis-registered the start.
"Enjoyed" every step until I hit the tarmac at Pisgah. Buttock/hamstring twingeing within a few steps, really niggling within 400m, and I had to stop soon thereafter. Yup. Can't do tarmac. But I'll be happy enough if I can still do hills! TRIMP 137.3
C • Perfect Ben partner 3

Wednesday Feb 1, 2017 #

12 PM

Elliptigo (Turbo Trainer) 37:01 intensity: (5:08 @0) + (2:06 @1) + (3:47 @2) + (7:57 @3) + (12:36 @4) + (5:27 @5) 2.35 km (3.8 kph)
ahr:143 max:165 weight:66.1kg shoes: Elliptigo

Intervals: 5WU then 2 x 3(1) hard with (2) rest; (1) then 6 x 30(15) sprints. 3WD. Good HR effort, happy with recoveries too; still a bit weak from the weekend. TRIMP 71.7.
9 PM

Strength training 40:00 [1]

Core & weights.

Tuesday Jan 31, 2017 #

1 PM

Gym (Vario) 30:01 intensity: (48 @0) + (45 @1) + (4:01 @2) + (19:37 @3) + (4:50 @4)
ahr:143 max:157

I was more interested in mobilising my back than getting a hard workout today, but I had intended to work harder than this: I just couldn't get the b!@@dy machine to do what I wanted. I nearly got off and gave it a damn good Basil Fawlty thrashing. TRIMP 57.2.

Gym (Cross-over) 10:01 intensity: (27 @0) + (21 @1) + (50 @2) + (3:13 @3) + (5:10 @4)
ahr:147 max:161

"Intervals" on the cross-over - again, more about LBP managment than a hard workout. TRIMP 21.1.

Strength training (Gym) 17:18 intensity: (10:59 @0) + (4:48 @1) + (1:31 @2)
ahr:104 max:133

Stretching, core, and took out some frustrations on the punch bag. TRIMP 10.8.
C • Bag o' 2

Monday Jan 30, 2017 #

Note
(rest day)

Made it into the office but was totally wiped. Crippled by LBP too, I can't do lie-ins! Should be up to something tomorrow.

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