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Training Log Archive: bradc

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Cycling5 2:43:02 33.15 53.35 650
  Gym1 55:00 2.55 4.1
  Strength training2 50:00
  Orienteering1 28:36 2.62(10:54) 4.22(6:47) 58
  Running1 6:51 0.75(9:07) 1.21(5:40) 16
  Total7 5:03:29 39.07 62.88 723
  [1-5]7 4:54:00

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

Note
(rest day)

All day travelling to Cyprus

Saturday Feb 9, 2019 #

2 PM

Cycling (Turbo Trainer) 55:02 intensity: (7:27 @0) + (8:56 @1) + (11:58 @2) + (24:02 @3) + (2:39 @4) 27.93 km (30.5 kph) +320m
ahr:132 max:158 (injured) shoes: Genesis Croix de Fer 30 2016

Had an hour - tried a workout in erg mode. "Jon's Mix". Puff puff. L knee swollen but no worse. TRIMP 80.5.

Friday Feb 8, 2019 #

Note
(injured) (rest day)

South Wales and back in a (very long) day

Thursday Feb 7, 2019 #

Note
(injured) (rest day)

Supporting kids at the schools XC at QVS - quite a lot of jogging about, but in jeans, so that doesn't count.

Wednesday Feb 6, 2019 #

6 PM

Running warm up/down 3:23 [2] 0.61 km (5:33 / km) +16m 4:55 / km
ahr:154 max:173 shoes: VJ Integrator 2017 dobs

Warm up jog to the start.

Orienteering 28:36 intensity: (1 @1) + (2 @2) + (1:48 @3) + (17:16 @4) + (9:29 @5) *** 4.22 km (6:47 / km) +58m 6:20 / km
ahr:158 max:170 (injured) shoes: VJ Integrator 2017 dobs

Night-O: Falkirk Wheel. Last-minute stand-in for Beccy. Happy she'd only entered the Short course - bombed around in a decent time and didn't do too much damage to my knees. Well, I hope not, anyway. TRIMP 81.9.

Running warm up/down 3:28 intensity: (11 @0) + (44 @1) + (2:20 @2) + (13 @3) 0.6 km (5:47 / km)
ahr:128 max:142 shoes: VJ Integrator 2017 dobs

Warm down jog back to the car.

Tuesday Feb 5, 2019 #

6 PM

Cycling (Turbo Trainer) 45:00 intensity: (24 @0) + (2:31 @1) + (12:35 @2) + (29:11 @3) + (19 @4) 25.42 km (33.9 kph) +329m
ahr:139 max:150 (injured) shoes: Genesis Croix de Fer 30 2016

Had < 1 hour between Dad Taxi runs...
Steady on the turbo. Both medialis quads tired, and I was being careful with the knees; this still felt harder than it should. TRIMP 78.3, NP 213W.

Monday Feb 4, 2019 #

1 PM

Gym (Vario) 42:00 intensity: (1:27 @0) + (1:22 @1) + (13:39 @2) + (25:07 @3) + (25 @4) 4.1 km (10:15 / km)
ahr:138 max:152 (injured)

30 mins on the AMT/Vario, 12 on the Cross-over. Mid-level settings; looking to turns the legs over without stressing the knee. TRIMP 71.7

Gym (Strength training) 13:00 [2]

Finished off with some lunges, planks and 'bells (ding dong)

Cycling 13:00 [3]

6 PM

Strength training (Pilates) 30:00 [1]

L knee Baker's Cyst is back...

Cycling 30:00 [3]

7 PM

Strength training (Circuits) 20:00 [2]

1x 30/5, 1x20/5 power. Gave it some welly in the second set.
9 PM

Cycling 20:00 [3]

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