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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:55:03 46.78(3:45) 75.28(2:20) 621
  Orienteering1 1:06:10 6.1(10:51) 9.81(6:45) 27115 /20c75%
  Strength training2 1:00:00
  Running1 32:07 3.66(8:47) 5.89(5:27) 157
  Total6 5:33:20 56.53 90.98 104815 /20c75%
  [1-5]6 5:28:48
averages - weight:64.9kg
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Saturday Apr 29 #

10 AM

Cycling (Road) 2:03:20 intensity: (2:11 @0) + (22:39 @1) + (58:14 @2) + (29:43 @3) + (6:46 @4) + (3:47 @5) 51.48 km (2:24 / km) +454m 2:18 / km
ahr:135 max:199 shoes: Genesis Croix de Fer 30 2016

23km shorter than planned - cut short when it became clear that neither my knee nor my back were capable of another hour in the saddle. Horrible headwind all the way from from Auchingarrich, to add insult to injury. Grump grump. TRIMP 191.1.

Wednesday Apr 26 #

1 PM

Cycling (Road) 51:43 intensity: (1:31 @0) + (5:11 @1) + (36:27 @2) + (8:34 @3) 23.8 km (2:10 / km) +167m 2:06 / km
ahr:131 max:148 shoes: Genesis Croix de Fer 30 2016

Maybe cycling will be better for my stupid knee. Wee spin out to Braco and back (head/tail wind respectively) on the nice bike; awaiting the fallout. TRIMP 72.3.

Tuesday Apr 25 #

4 PM

Running (Trail run) 32:07 intensity: (33 @0) + (1:57 @1) + (5:42 @2) + (15:19 @3) + (8:36 @4) 5.89 km (5:27 / km) +157m 4:49 / km
ahr:142 max:154 shoes: Hoka Mafate 4

Very easy wee trot to the Gathering Stane to test out my ankle. Much improved from yesterday, but still not liking any upward jarring, and tending to roll over. Maybe 70% there. TRIMP 59.3.
Lovely warm sunshine, baltic wind! Jolly spring weather.
8 PM

Note

...aaaaaand my left knee has swollen up again. FFS.

Monday Apr 24 #

6 PM

Strength training (Pilates) 40:00 [1]
weight:64.9kg

Tight R hamstring.
7 PM

Strength training (Circuits) 20:00 [2]

Usual 2 continuous loops of 30/5. L ankle (tweaked yesterday) not too chuffed, and certainly not at all happy with trying to jog to and from the session - had to walk.

Sunday Apr 23 #

12 PM

Orienteering race 1:06:10 intensity: (17 @0) + (5 @1) + (4:01 @2) + (17:07 @3) + (34:22 @4) + (10:18 @5) *** 9.81 km (6:45 / km) +271m 5:56 / km
ahr:153 max:170 spiked:15/20c shoes: VJ Irocs

SOL3 Drumlanrig. Short Brown: 8.3km, 280m climb. Usual slow start, dropped half a minute on each of the first three. Got into the swing of things then and was working pretty well until I tweaked my ankle on an uneven track shortly after leaving number 8. Lost a minute and a half hobbling and taking a round the houses route to 9, then was moving poorly for the next 20 minutes until I hit the open and finally managed to stretch out. Surprised to be 2nd, only 2m20 down on Dave; without my bad ankle I'd have been maybe 3 minutes faster.
Beccy twisted her ankle in exactly the same way, as did Caspian - must be a lesson in there somewhere. On the positive side, my back was great, L knee OK, it was a gorgeous day, and I scarfed half of Will's burger nom nom nom. TRIMP 163.3.

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