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Training Log Archive: bradc

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Cycling4 3:22:19 39.92 64.24 21388.6
  Strength training2 1:25:008.5
  Orienteering2 1:16:06 4.18(18:11) 6.73(11:18) 17321.7
  Walking1 1:14:52 4.97(15:03) 8.01(9:21) 1837.5
  Total9 7:18:17 49.07 78.98 568126.3
  [1-5]9 7:17:35

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MoTuWeThFrSaSu

Sunday Nov 1 #

12 PM

Orienteering 35:35 intensity: (11 @0) + (4:24 @1) + (14:20 @2) + (14:52 @3) + (1:48 @4) 2.93 km (12:08 / km) +74m 10:46 / km
ahr:123 max:150 shoes: 2019 Icebug Zeal RB9X

Shadowed E around the Orange course at Plean. She is definitely improving, unlike my knee! It wasn't up to a proper course today.

Saturday Oct 31 #

4 PM

Cycling (Zwift) 1:00:17 intensity: (3:45 @2) + (30:44 @3) + (21:15 @4) + (4:33 @5)
ahr:142 max:171 shoes: Genesis Croix de Fer 30 2016

So it seems that calibrating your turbo and, indeed, oiling your chain (cough) is a good thing to do every so often. Power reading from the turbo is now <1% different from the pedal readings. In the right direction, phew! I am only mostly unfit, not totally. Pass the wine and cheese.

Friday Oct 30 #

5 PM

Cycling (Zwift) 37:33 intensity: (5:09 @2) + (26:45 @3) + (5:39 @4)
ahr:132 max:153 shoes: Genesis Croix de Fer 30 2016

Thursday Oct 29 #

8 AM

Strength training 30:00 [1]

1 PM

Cycling (Zwift) 32:14 intensity: (2:01 @2) + (11:25 @3) + (18:48 @4) 20.03 km (1:37 / km) +82m 1:35 / km
ahr:142 max:158 shoes: Genesis Croix de Fer 30 2016

Steady 20km, knee preservation mode. For interest, I collected data through both Zwift (connected to the turbo power meter) and Garmin (connected to my power pedals). Surprised to find something like a 10W difference (4-5%) between the two, despite both the pedals (Favero Assioma) and turbo (Kickr) supposedly having accuracy of 1-2%. Hoping that the pedals are correct! Ran a spindown calibration on the Kickr after the workout and will try again tomorrow. Now, back the compression and ice on the knee.

Cycling 32:15 intensity: (2:03 @2) + (11:19 @3) + (18:53 @4) 20.04 km (1:37 / km) +22m 1:36 / km
ahr:142 max:158

Wednesday Oct 28 #

6 PM

Orienteering (Night) 40:31 intensity: (31 @0) + (2:08 @1) + (9:54 @2) + (20:36 @3) + (7:10 @4) + (12 @5) 3.8 km (10:40 / km) +98m 9:27 / km
ahr:130 max:162 shoes: 2019 Speedgoats

Shadowing Jamie at the Laighills. Running & walking, fair bit of stopping. Legs fine but knee is total cr*p, sore most of the time and particularly useless on any descent. Not helped by poor shoe choice for the slippery conditions. Nice course, though - thanks GG

Tuesday Oct 27 #

12 PM

Walking 1:14:52 [1] 8.01 km (9:21 / km) +183m 8:24 / km
ahr:90 max:103 shoes: Hoka Tor Speed 2 WP boots

Alternating walking days with cycling days, knee OK with it so far.

Monday Oct 26 #

12 PM

Cycling (Zwift workout) 40:00 intensity: (43 @1) + (6:40 @2) + (10:29 @3) + (19:13 @4) + (2:55 @5) 24.17 km (1:39 / km) +109m 1:37 / km
ahr:141 max:171 shoes: Genesis Croix de Fer 30 2016

Zwift - Lavender Unicorn. Lunchtime spin. Nice wee 30 minute workout plus 10 mins extra cooldown.
6 PM

Strength training (Pilates) 55:00 [1]

New set of core exercises just before the circuits session = ow. Medic.

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