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Training Log Archive: bradc

In the 7 days ending Jan 7, 2018:

activity # timemileskm+m
  Hill walking1 3:28:27 7.86(26:31) 12.65(16:29) 658
  Cycling4 2:30:45 55.6(22.1/h) 89.48(35.6/h) 780
  Strength training3 2:10:00
  Orienteering2 1:10:01 4.9(14:18) 7.88(8:53) 187
  Elliptigo1 49:26 12.37(15.0/h) 19.9(24.2/h) 140
  Gym1 39:58 5.26(7:36) 8.47(4:43)
  Total10 10:48:37 85.99 138.38 1765
  [1-5]10 8:06:09
averages - weight:63.7kg

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MoTuWeThFrSaSu

Sunday Jan 7, 2018 #

10 AM

Hill walking 3:28:27 intensity: (2:02:19 @0) + (55:18 @1) + (22:29 @2) + (8:21 @3) 12.65 km (16:29 / km) +658m 13:05 / km
ahr:112 max:143 (injured) shoes: Scarpa SL M3 boots

C60: Beinn A'Chrulaiste. I've often thought, when driving past en route to or from loftier peaks, that this unassuming Corbett would make a fine viewpoint. And on a day like today...

Quite hard work on the way up, knee- and occasionally thigh-deep snow in the col, but much better going once I gained the ridge. Saw no-one (and not even any tracks in the snow) until the very top. Awesome views in all directions. Knees a bit achey after the descent and the grind back along the WHW; the back was great, though. TRIMP 173.

Saturday Jan 6, 2018 #

10 AM

Cycling (Turbo Trainer) 54:14 intensity: (42 @0) + (1:22 @1) + (4:14 @2) + (7:26 @3) + (38:31 @4) + (1:59 @5) 29.85 km (33.0 kph) +532m
ahr:150 max:163 (injured) shoes: Genesis Croix de Fer 30 2016

Watopia - Mountain 8 , but skipped the mast because my legs were feeling it. That turned out to be the right choice, as they were full of lactic, and I had to crawl the 7km from the bottom of the hill to the finish line. TRIMP 126, avg. 230W.

Strength training 30:00 [1]

3C

Friday Jan 5, 2018 #

11 AM

Note

Easy 5km family walk around Gartmorn Dam. Surprisingly dry overhead, though not underfoot.
5 PM

Cycling (Turbo Trainer) 38:30 intensity: (1:14 @0) + (35 @1) + (4:46 @2) + (23:06 @3) + (8:49 @4) 25.25 km (39.4 kph) +102m
ahr:143 max:159 (injured)

Watopia: 2x Volcano Flat. Legs were OK, but my brain was inexplicably tired; I guess that that single neuron can only do so much. I fancied an easy day anyway. TRIMP 74.4, avg 215W.

Thursday Jan 4, 2018 #

8 AM

Strength training 50:00 [1]

3C3DB
7 PM

Gym (Cardio) 39:58 intensity: (46 @0) + (5:39 @1) + (32:48 @2) + (45 @3) 8.47 km (4:43 / km)
ahr:130 max:140 (injured)

More interested in reintroducing my knee to the running motion without impact than in getting a hard workout. Started out with a short stride and gradually lengthened it. A month ago this gave my knee some trouble; not tonight, I'm happy to say. TRIMP 55.3.

Cycling (Turbo Trainer) 10:00 intensity: (7:22 @0) + (2:38 @1) 4.0 km (24.0 kph)
ahr:108 max:120 (injured)

Decided to try the recumbent bike for 10 mins, but in less than a minute my back was hurting so I jumped ship onto the standard bike. Easy, easy - hope I haven't tweaked things. TRIMP 7.2.

Wednesday Jan 3, 2018 #

11 AM

Cycling (Turbo Trainer) 48:01 intensity: (52 @0) + (52 @1) + (3:01 @2) + (33:08 @3) + (10:08 @4) 30.38 km (38.0 kph) +146m
ahr:145 max:159 (injured) shoes: Genesis Croix de Fer 30 2016

Too snowy to head out on the bike - back to the garage. Fresh air fix at Night O tonight :-)
Figure of 8 loop: legs quite tired and back a bit tweaky, but I set out at a good steady/hard pace and mostly kept it going. No huge hills on this route to really get the HR up, but did nick a PR on the hilly route climb (2:41). TRIMP 97.3, avg. 228W
6 PM

Orienteering 33:45 intensity: (7:05 @0) + (10:37 @1) + (11:59 @2) + (4:04 @3) 4.26 km (7:55 / km) +67m 7:21 / km
ahr:124 max:143 shoes: VJ Irocs

Shadowing Jamie around night-O at Bellahouston Park. Straightforward, although also Jamie's first experience of oxygen-depleted brain addling! Very wet - lots of flooding. Fun. Back very tweaky. TRIMP 38.7.

Tuesday Jan 2, 2018 #

7 AM

Strength training 50:00 [1]
weight:63.7kg (injured)

3C3DB15(ind)
11 AM

Note

Easy family walk in Glen Lednock - 6km +120m. Very little legs involved (not just mine), so, 2.5 hours in soggy conditions!

Monday Jan 1, 2018 #

11 AM

Orienteering 36:16 intensity: (20:24 @0) + (10:57 @1) + (3:27 @2) + (48 @3) + (26 @4) + (14 @5) *** 3.62 km (10:01 / km) +119m 8:36 / km
ahr:112 max:166 (injured) shoes: Hoka Mafate 4

O: shadowing Jamie around the Resolution Sprint at Hallglen, Falkirk. The boy did good! He navigated the whole way by himself. I wore my back support and jogged along very gingerly; I survived, but I'm still aways off running properly. Grand area for a sprint O, it would have been great fun at high speed. TRIMP 30.
2 PM

Elliptigo 49:26 intensity: (1:44 @0) + (59 @1) + (13:38 @2) + (29:51 @3) + (3:14 @4) 19.9 km (24.2 kph) +140m
ahr:139 max:153 (injured) shoes: Elliptigo

Out of the garage and back in the fresh air, hooray! Short and easy, out and back along the Braco road, no ill effects other than being desperately unfit. So much nicer to be out in the sunshine than to be plugging away indoors. TRIMP 85.7.

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