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Training Log Archive: bradc

In the 7 days ending Sep 16, 2018:

activity # timemileskm+m
  Walking1 4:23:05 12.0(21:56) 19.31(13:37) 780
  Gym2 1:41:16 8.2 13.2
  Cycling2 1:00:45 24.68(24.4/h) 39.72(39.2/h) 192
  Strength training2 50:00
  Orienteering1 46:31 4.98(9:21) 8.01(5:48) 33
  Running1 30:00 1.86(16:06) 3.0(10:00)
  Total8 9:11:37 51.72 83.24 1005
  [1-5]8 8:45:17

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

9 AM

Walking 2:14:01 [1] 9.49 km (14:07 / km) +430m 11:31 / km
ahr:101 max:143 shoes: Hoka Speedgoat 2

Hiking in Capitol Reef: Cohab Canyon and Hickman Bridge trails. Slightly later start than planned (had to wait for my free breakfast), so the mercury was already over 75F, but it was nice and cool in the canyon, which was beautiful. Nice and quiet too. The Hickman trail was a bit busier and less shady, but still very picturesque.

Walking 2:09:04 [1] 9.82 km (13:09 / km) +350m 11:09 / km
ahr:101 max:156 shoes: Hoka Speedgoat 2

Hiking in Capitol Reef NP: Cassidy Arch and Grand Wash. After an early lunch, more fun by foot. Cassidy Arch - great trail, v impressive arch! Grand Wash - pretty tedious, TBH, impressive in the Narrows but a grind to get there. Amazing, high canyon walls; GPS completely fooled! Had hoped to finish off with Chimney Rock, but I was well parched and it was over 90F, so, enough for the day. TRIMP 74.8.

Saturday Sep 15, 2018 #

7 AM

Gym (Cardio) 41:19 intensity: (22:31 @0) + (1:45 @1) + (5:34 @2) + (11:29 @3)
ahr:119 max:149

Hotel gym, Denver. 20 bike 20 elliptical, weights. Trying to wake up after arriving at the hotel at 4am UK time. Long drive through the Rockies to come. TRIMP 41.6.

Friday Sep 14, 2018 #

8 AM

Cycling (Turbo Trainer) 30:46 intensity: (20 @0) + (3:31 @1) + (21:53 @2) + (5:02 @3) 20.02 km (39.0 kph) +30m
ahr:133 max:146 shoes: Genesis Croix de Fer 30 2016

Brief attempt at mobilising things before sitting down for the next 16 hours. TRIMP 44.7, NP 230W.

Thursday Sep 13, 2018 #

7 AM

Strength training 30:00 [2]

3DB15 + core + physio
3 PM

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Nike Air Pegasus 35

Assorted jogging around with Newton PS Running Club.

Wednesday Sep 12, 2018 #

1 PM

Cycling (Turbo Trainer) 29:59 intensity: (1:24 @0) + (1:43 @1) + (12:56 @2) + (13:38 @3) + (18 @4) 19.7 km (39.4 kph) +162m
ahr:136 max:151 shoes: Genesis Croix de Fer 30 2016

Just getting away from the desk for half an hour. 2 x Inssbruck short lap. TRIMP 47.9, NP 252W.
6 PM

Orienteering race 22:50 intensity: (15 @0) + (8 @1) + (56 @2) + (1:58 @3) + (10:09 @4) + (9:24 @5) **** 4.6 km (4:58 / km) +20m 4:52 / km
ahr:157 max:168 shoes: Hoka Speedgoat 2

Sprint-O: Doune. Long course, 3.5km. No warm up due to time / minion pressures, but I was moving OK tonight. Shame I had a brain fade and accidentally ran to #10 rather than #7 - struggling to cope with the reduction in light after entering the woods. Whoops. Didn't realise until I'd finished, despite visiting #10 in the correct order, three controls after my first visit! D'oh. TRMP 60.8.

Orienteering 23:41 intensity: (29 @0) + (6:57 @1) + (14:08 @2) + (2:07 @3) 3.41 km (6:57 / km) +13m 6:49 / km
ahr:129 max:143 shoes: Hoka Speedgoat 2

Sprint-O - shadowing Jamie around the Short Course. Actually visited #7 this time. TRIMP 30.8.

Tuesday Sep 11, 2018 #

7 PM

Gym (Cross-trainer) 29:56 intensity: (57 @0) + (3:46 @1) + (8:58 @2) + (8:23 @3) + (7:52 @4) 6.52 km (4:35 / km)
ahr:140 max:161

At the uni gym whilst the boys were at Central. Solid 30 on the Elliptical to start: rolling hills programme. TRIMP 53.3

Gym (Vario) 30:01 intensity: (24 @0) + (36 @1) + (17:03 @2) + (11:58 @3) 6.68 km (4:30 / km)
ahr:137 max:145

30 on the AMT. Knees very poppy/clicky on this machine, probably not a good thing. TRIMP 49.6.

Strength training 20:00 [1]

Weights

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