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Training Log Archive: bradc

In the 7 days ending May 17, 2020:

activity # timemileskm+m
  Cycling9 7:23:21 115.66(15.7/h) 186.13(25.2/h) 2917
  Strength training4 2:15:00
  Walking2 1:42:35 6.53(15:43) 10.51(9:46) 242
  Running1 35:29 3.67(9:41) 5.9(6:01) 157
  Total14 11:56:25 125.85 202.54 3316
  [1-5]14 11:24:40

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MoTuWeThFrSaSu

Sunday May 17, 2020 #

11 AM

Cycling (Turbo) 37:46 intensity: (12 @1) + (9:07 @2) + (25:15 @3) + (3:12 @4) 21.02 km (33.4 kph) +333m
ahr:131 max:156 shoes: Genesis Croix de Fer 30 2016

NYC -Mighty Metropolitan. I wasn't feeling very mighty today - in fact, the legs were feeling totally b*ggered! Very steady effort, this. Rest day. On the plan. Honest.
12 PM

Strength training 20:00 [1]

4 PM

Cycling (Road) 58:04 intensity: (3:03 @0) + (15:15 @1) + (27:21 @2) + (12:25 @3) 19.61 km (20.3 kph) +169m
ahr:113 max:142 shoes: Specialized Globe Vienna Disc

With Jamie. He wasn't expecting the headwind all the way back!

Saturday May 16, 2020 #

11 AM

Cycling (Turbo) 1:49:07 intensity: (50 @1) + (19:56 @2) + (47:27 @3) + (38:57 @4) + (1:57 @5) 50.05 km (27.5 kph) +1210m
ahr:137 max:167 shoes: Genesis Croix de Fer 30 2016

Left it a bit late to go out, and didn't want to risk yet another flat making me late, so - Zwift. The Tour today had a convenient group ride going straight up the Alpe at 11am, so I signed up and ground my way up. Maybe a bit conservative early on, 40s down on my PB and I had more in the tank at the finish. Barreled down the hill and then decided to spin (slowly!) for a while and make it up to the 50km.

Friday May 15, 2020 #

8 AM

Strength training 50:00 [1]

Circuits + knee physio
3 PM

Cycling (MTB) 22:53 intensity: (48 @0) + (2:22 @1) + (6:40 @2) + (7:41 @3) + (5:22 @4) 4.85 km (12.7 kph) +111m
ahr:127 max:156 shoes: Boardman MTB Pro FS

MTB until flat stopped play. I was just thinking how much nicer it was to ride this trail on my full suspension bike, until the rear tyre went pop halfway up the hill. And I remembered that I hadn't refitted the pump and cycle repair kit. D'oh.
C • Bummer! 2

Walking 39:32 intensity: (22:22 @1) + (17:10 @2) 4.03 km (9:48 / km) +76m 8:58 / km
ahr:106 max:124 shoes: Nike Air Pegasus 35

Trudge home pushing the bike.

Thursday May 14, 2020 #

4 PM

Cycling 35:46 intensity: (9:10 @0) + (12:03 @1) + (10:12 @2) + (3:11 @3) + (1:10 @4) 8.01 km (13.4 kph) +105m
ahr:103 max:152 shoes: Boardman MTB Pro FS

MTB with Jamie. He doesn't like hills. Bit of a handicap when mountain biking - the clue's in the name.
8 PM

Cycling (Turbo) 1:00:54 intensity: (23 @1) + (29:09 @2) + (26:08 @3) + (5:14 @4) 26.87 km (26.5 kph) +511m
ahr:127 max:158 shoes: Genesis Croix de Fer 30 2016

Andrew C's meet-up: Innsbruck (Achterbahn). Straight up the hill - puffing away like Thomas the Tank Engine.

Wednesday May 13, 2020 #

7 AM

Walking 1:03:03 intensity: (18:19 @0) + (42:18 @1) + (2:26 @2) 6.48 km (9:44 / km) +166m 8:38 / km
ahr:94 max:111 shoes: Hoka Stinson 4 ATR

Surprise! My knee's a bit swollen after yesterday's "run". Sigh.
Didn't fancy the garage for the third morning in a row, so I went for a nice walk. Saw 18 people out. Not-so-very-long-ago I wouldn't have seen any at this time of the morning.

Strength training 20:00 [1]

3DB + core
5 PM

Cycling (MTB) 49:11 intensity: (25 @0) + (3:35 @1) + (12:25 @2) + (20:33 @3) + (12:13 @4) 14.15 km (17.3 kph) +271m
ahr:130 max:159 shoes: Boardman MTB Pro FS

The replacement hanger finally arrived and the MTB is back on the trails after three months. Sadly my skills are as rusty as the chain... I tried the crazy new trail that has appeared in the woods, and after the first time the bike hit me on the back of the head I decided to just try and get to the end with all my teeth still intact!

Really tired for this after a long day, and legs pretty DOMSy after yesterday, so a wee jaunt was more than enough.

Tuesday May 12, 2020 #

8 AM

Cycling (Turbo) 34:40 intensity: (1:00 @1) + (12:41 @2) + (17:15 @3) + (3:44 @4) 21.17 km (36.6 kph) +122m
ahr:127 max:160 shoes: Genesis Croix de Fer 30 2016

Morning 20. Slowly spinning myself awake. Just about built up a sufficient head of steam to start the working day.
12 PM

Running (Trail) 35:29 [3] 5.9 km (6:01 / km) +157m 5:18 / km
ahr:154 max:164 shoes: 2019 Speedgoats

My watch told me after the first kilometre of lumbering up the road that my running fitness has fallen off a cliff, and I'm not going to disagree. But then, after only a dozen "runs" in the year to date, that wasn't exactly new(s).

Radical as a run may seem, given that the day after my last run (2 weeks ago) my back seized up for three days, I ventured out (in a back brace) to test out a new knee support in the hope that it may do a better job - than all of my other supports - of alleviating the symptoms of my biomechanically bust left knee. The jury's still out, but the junk joint survived with only the odd twinge, so there is a little hope, at least. Even I have learned to have low expectations by now!
C • That's not a bad pace! 1

Monday May 11, 2020 #

8 AM

Cycling (Turbo) 35:00 intensity: (1:59 @1) + (13:20 @2) + (19:41 @3) 20.4 km (35.0 kph) +84m
ahr:123 max:137 shoes: Genesis Croix de Fer 30 2016

Chilly morning spin. Brrr where did the heat go! Might not need the ice pack on my knee and back after this morning mobiliser...
6 PM

Strength training (Pilates) 45:00 [1]

FVO Zoom Pilates - missed the first 10 mins, d'oh. Great stuff, as always - it's great that Dawn has been putting this on every week for the club. The best orienteering club in Britain, by the way, and that's official today!

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