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Training Log Archive: bradc

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Cycling4 4:48:01 99.74(20.8/h) 160.51(33.4/h) 1257
  Strength training3 1:10:43
  Orienteering1 1:02:53 5.5(11:26) 8.85(7:06) 249
  Walking1 49:11 3.27(15:02) 5.27(9:20) 149
  Gym1 30:02
  Total9 8:20:50 108.51 174.63 1655
  [1-5]9 8:18:08

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

2 PM

Cycling (Zwift workout) 1:30:21 intensity: (8:11 @1) + (11:25 @2) + (1:10:45 @3) 49.29 km (32.7 kph) +642m
ahr:128 max:143 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Orange Unicorn. Back on schedule. Legs tired by the 4th interval set; had to back off the effort level a bit to see it through. HR strap gave up the ghost and threw the trainer out for 3-4 minutes before I got it working again.

Saturday Jan 11, 2020 #

10 AM

Cycling (Zwift workout) 1:02:07 intensity: (8:18 @1) + (11:23 @2) + (38:59 @3) + (3:27 @4) 33.14 km (32.0 kph) +224m
ahr:128 max:160 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Halvfems.
My knee and I are not sure that this was the best idea.
5 PM

Cycling (Zwift workout) 1:15:02 intensity: (1:43 @0) + (2:39 @1) + (23:41 @2) + (44:20 @3) + (2:39 @4) 41.37 km (33.1 kph) +190m
ahr:126 max:155 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Mishmash
In for a penny, in for... 2p. Playing catch-up, trying to finish this week's workout plan.

Friday Jan 10, 2020 #

1 PM

Gym (Cross trainer) 30:02 intensity: (19 @0) + (18 @1) + (2:36 @2) + (18:00 @3) + (8:49 @4)
ahr:135 max:153 (injured)

Light resistance

Strength training 15:43 intensity: (6 @0) + (10:24 @1) + (5:13 @2)
ahr:103 max:119 (injured)

Core & some weights

Thursday Jan 9, 2020 #

2 PM

Walking (with poles) 49:11 intensity: (14 @0) + (21:45 @1) + (20:25 @2) + (6:47 @3) 5.27 km (9:20 / km) +149m 8:11 / km
ahr:110 max:135 (injured)

Could feel my knee a little even with this...

Wednesday Jan 8, 2020 #

6 PM

Orienteering (Night-O) 1:02:53 intensity: (20 @0) + (11 @1) + (3:36 @2) + (21:52 @3) + (36:32 @4) + (22 @5) 8.85 km (7:06 / km) +249m 6:14 / km
ahr:143 max:163 (injured) shoes: 2019 Salomon Speedtrak

Night-O: Dunblane. Long course plus jog to start and warm up. I had to forego the mass start and run early, due to childcare arrangements. I also had forgotten to clear my card prior to jogging to the Start but didn't have time to go back - ah. Well, that didn't matter because my knee was so bad that I was struggling to jog and at times it was so painful that I had to stop and stretch/mobilise, fiddle with the knee support, then hobble stiff-legged on, grimacing and swearing. It was a shame because Gary had planned a nice course with lots of variety in a very small area, but the whole experience was pretty purgatorial for me. Why I carried on running after the first five minutes, God only knows. sigh. It looks as if this isn't going to be something I can just manage; I'm going to have to go join a long waiting list to get an X-ray or a scan to see what's the problem and if anything can be done about it.

Tuesday Jan 7, 2020 #

6 PM

Cycling (Zwift workout) 1:00:31 intensity: (1:39 @1) + (12:44 @2) + (15:24 @3) + (30:44 @4) 36.7 km (36.4 kph) +201m
ahr:138 max:154 shoes: Genesis Croix de Fer 30 2016

BMU - What Goes Up, Must Come Down
Tough session.
5 mins @ 100% FTP, 100rpm
6 @ 98%, 90rpm
7 @ 96%, 80rpm
8 @ 94%, 70rpm
9 @ 92%, 60 rpm.
Knee didn't like the low cadence latter reps, so I stayed in the 70-80rpm range for those.

Monday Jan 6, 2020 #

6 PM

Strength training (Pilates) 35:00 [1]

7 PM

Strength training (Circuits) 20:00 [1]

Knee sore & unstable - unpredictable sharp pain.

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