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Training Log: fletch

In the last 7 days:

activity # timemileskm+m
  run3 2:51:12 21.81(7:51) 35.1(4:53) 117
  Zwift1 1:00:22 20.85(2:54) 33.55(1:48) 1561
  MTB1 56:47 10.14(5:36) 16.32(3:29) 45
  core stability1 45:00
  paddle1 30:09 2.49(12:08) 4.0(7:32)
  Total6 6:03:30 55.29 88.98 1724
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Wednesday Jan 16 #

2 PM

MTB 56:47 intensity: (5:26 @1) + (40:10 @2) + (11:11 @3) 16.32 km (3:29 / km) +45m 3:26 / km
ahr:128 max:159 shoes: Diamondback Vectra Sport

Cruisy lap round the Greenough River. Would be more fun if I ever got round to fixing my chain slippage / gear issues.

Nicer than Zwifting in the shed.

paddle 30:09 intensity: (1:13 @1) + (7:10 @2) + (18:55 @3) + (1:53 @4) + (58 @5) 4.0 km (7:32 / km)
ahr:144 max:211 shoes: Spirit PRS plastic

Pretty windy for this, and hard to get the ski back on the car afterwards, but seeing as the ski has been in the roof for weeks and not used, thought I should use the opportunity.

Hope those HR numbers are wrong...

No GPS trace for some reason, so distance is a vague approximation.

Tuesday Jan 15 #

4 PM

run tempo 1:00:07 intensity: (17 @1) + (7:37 @2) + (21:52 @3) + (30:21 @4) 13.04 km (4:37 / km) +44m 4:32 / km
ahr:157 max:178 shoes: Hoka Clifton 4

3 x 10 min tempo: 2 min recovery.
2nd rep into the afternoon gale was tough.

Not feeling very motivated prior to this, so glad to get it done.

Monday Jan 14 #

core stability 45:00 [3]
shoes: barefoot

First ever pilates session. Except it’s not being called pilates any more, coz you can’t claim for that on private health insurance.

Sunday Jan 13 #

5 PM

run 29:48 intensity: (48 @1) + (18:15 @2) + (10:45 @3) 6.03 km (4:56 / km)
ahr:135 max:148 shoes: Hoka Clifton 4

Easy roll to see if I can cope with two days running in a row. Quads super tired and generally not very sparky, but that was expected.
No particularly concerning aches or pains.

Will try to push through one more week before an easy one...

Saturday Jan 12 #

4 PM

run long 1:21:17 intensity: (24 @1) + (10:00 @2) + (1:10:04 @3) + (49 @4) 16.03 km (5:04 / km) +73m 4:57 / km
ahr:144 max:164 shoes: Hoka Clifton 4

After running for far longer than intended last week and surviving, I’ve made the (probably stupid) decision to cut the 10-14km ‘long’ runs from the plan, so headed out today with the plan to try to plod my way through 16km/80mins unless thimgs started getting sore.
I’ve definitely reached that point in training where I have starywd to carry a little fatigue imto sessions- quads weren’t terribly interested today, but I plodded alomg and survived.

Found out last night I have another week of holidays too - thought I had to start work on Monday. Hooray!

Friday Jan 11 #

5 PM

Zwift 1:00:22 [3] 33.55 km (1:48 / km) +1561m 1:28 / km
shoes: Avanti Blade

Meant to be Tour du Zwift stage 4, but had some connectivity issues. Probably a good thing as I mostly just cruised around, the bulk of the ride being 3 laps of the jungle circuit, almost entirely rolling along in one gear.

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Jan 1 – Dec 31 (365d)
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run 100:00:00
actual:7:44:167%
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