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Training Log Archive: bradc

In the 7 days ending Dec 13, 2020:

activity # timemileskm+m
  Strength training4 2:30:00
  Cycling3 2:27:34 49.34(20.1/h) 79.4(32.3/h) 836
  Orienteering2 1:44:19 5.82(17:56) 9.36(11:09) 265
  Walking1 1:02:12 3.77(16:31) 6.06(10:16) 123
  Total10 7:44:05 58.92 94.82 1225
  [1-5]10 7:31:26

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Sunday Dec 13, 2020 #

12 PM

Orienteering (Urban) 34:04 intensity: (2:45 @1) + (9:27 @2) + (16:15 @3) + (2:22 @4) + (3:15 @5) 4.22 km (8:04 / km) +69m 7:27 / km
ahr:130 max:183 shoes: 2019 Speedgoats

Urban-O: King's Park & Torbrex. Shadowing Jamie around the short urban. One dead end. Jamie in jog mode again. HR strap clearly not getting a good contact - silly readings

Saturday Dec 12, 2020 #

9 AM

Strength training 30:00 [1]

3DB+
11 AM

Cycling (Zwift workout) 1:01:01 intensity: (46 @1) + (24:50 @2) + (28:11 @3) + (7:14 @4) 29.04 km (28.6 kph) +528m
ahr:127 max:147 shoes: Genesis Croix de Fer 30 2016

"Progressive 11s" - quite low key. Knee a bit meh.

Friday Dec 11, 2020 #

12 PM

Cycling (Zwift) 41:32 intensity: (39 @1) + (3:51 @2) + (18:33 @3) + (12:07 @4) + (6:22 @5) 23.24 km (33.6 kph) +238m
ahr:141 max:170 shoes: Genesis Croix de Fer 30 2016

Lunchtime - Greater London Loop. Legs feeling good after the day off, so I forgot about the 'take it easy on the knee' mantra within seconds and had a proper blast up Box Hill: 7:54, only 12s off my PB. Oops. Three stops mid-ride for bread-related issues. It's important to get your bread right, you know. Bonus - lots of hot bread to scarf post-ride.

Thursday Dec 10, 2020 #

Note
(rest day)

No great surprise that my knee is pretty toast today

Wednesday Dec 9, 2020 #

8 AM

Strength training 35:00 [1]

3C, with the Christmas tree lights on for that festive fitness feeling.
6 PM

Orienteering (Night-O) 1:10:15 intensity: (21 @0) + (3:03 @1) + (24:17 @2) + (34:23 @3) + (7:13 @4) + (58 @5) ***** 5.14 km (13:41 / km) +196m 11:29 / km
ahr:128 max:178

Polmaise night-O, short course - out on my own, for once, the kids being too lazy to go. That'll be the hardest night-O race I'll do all year! TD10. Awesome. I was rubbish, but it was great fun. Very muddy and slippy, so I struggled with my knee, but not as much as I struggled with my nav and the 1:10k map - how did I ever manage to read that scale at night in the past? Maybe I shouldn't have decided to "use up the old contact lenses"... d'oh.

Tuesday Dec 8, 2020 #

1 PM

Cycling (Zwift workout) 45:01 intensity: (1:24 @1) + (13:38 @2) + (25:35 @3) + (4:24 @4) 27.12 km (36.1 kph) +70m
ahr:126 max:151 shoes: Genesis Croix de Fer 30 2016

Grin And Bear It. Fancied this workout when I saw Abi had done it yesterday. Fun, but less painful that I'd expected; I think I need to re-visit my FTP setting, in a positive way! All good, though, felt strong and knee was AOK.

Monday Dec 7, 2020 #

8 AM

Strength training 30:00 [1]

Morning weights
11 AM

Walking 1:02:12 intensity: (12:18 @0) + (37:28 @1) + (12:01 @2) + (25 @3) 6.06 km (10:16 / km) +123m 9:19 / km
ahr:97 max:127 shoes: Hoka Stinson 4 ATR

Lunchtime walk in the sunshine. Darn Path was a mistake - more of a river/swamp than a path at the moment.
6 PM

Strength training (FVO Pilates) 55:00 [1]

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