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Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Elliptigo3 2:20:22 8.31(16:54) 13.37(10:30)
  Strength training4 1:45:00
  Gym1 32:01 1.01(31:37) 1.63(19:39)
  Total6 4:37:23 9.32 15.0
  [1-5]6 4:33:26
averages - weight:66.5kg
«
1:15
0:00
SaSuMoTuWeThFr

Friday Jan 20 #

Note
(rest day)

Hmm, bad back, knee sore. Going to be rattling with pills tomorrow, but smiling!

Thursday Jan 19 #

8 PM

Elliptigo (Turbo Trainer) 40:01 intensity: (52 @0) + (6:10 @1) + (3:56 @2) + (10:04 @3) + (16:58 @4) + (2:01 @5) 3.37 km (11:52 / km)
ahr:145 max:164 shoes: Elliptigo

"Resting my knee" but I can't race on Saturday after three days off, or I'll be as stale as a week-old bun. So, a short interval session on the Elliptigo (on the turbo) it was, then. Only it, um, turned into a slightly longer one (whoops). 5 mins WU then 4x 2/1; (2); 3x 2/1; (2); 2x 2/1; (1); then 2x 1/1. Was meant to be gradually ascending effort on the intervals, but I kept it flat until the last two, which were hard. Right. Should be fresh for Saturday, now! TRIMP 80.3.

Wednesday Jan 18 #

Note
(rest day)

Rest day for the knee, icing etc.

Tuesday Jan 17 #

2 PM

Gym (Vario) 20:01 intensity: (51 @0) + (1:46 @1) + (5:37 @2) + (6:12 @3) + (5:35 @4) 0.9 km (22:14 / km)
ahr:139 max:155 weight:66.5kg

Easy enough on the Vario. Knee hasn't got any better since last Thursday, now - need to get the swelling down before the weekend. TRIMP 34.8.

Gym (Cross-over) 12:00 intensity: (25 @0) + (27 @1) + (2:39 @2) + (6:14 @3) + (2:15 @4) 0.73 km (16:26 / km)
ahr:141 max:154

"Intervals" on the Cross-over. Not very intervally! TRIMP 21.7.

Strength training (Gym) 15:00 [1]

Stretching and some weights. Tried the Power Plate. No idea what to do with it.

Monday Jan 16 #

6 PM

Strength training (Pilates) 40:00 [1]

Knee problematic on some exercises...
7 PM

Strength training (Circuits) 20:00 [2]

30s pairs again. Killer pairing of crunches and alt. side situps - fail!

Sunday Jan 15 #

3 PM

Elliptigo (Turbo Trainer) 55:01 intensity: (8 @0) + (3:54 @1) + (12:26 @2) + (17:13 @3) + (17:44 @4) + (3:36 @5) 5.12 km (10:45 / km)
ahr:145 max:166 shoes: Elliptigo

Another new workout - "Advanced". It felt pretty advanced by the third sprint in top gear. Dripping! TRIMP 112.2.

Saturday Jan 14 #

2 PM

Elliptigo (Turbo Trainer) 45:20 intensity: (1:41 @0) + (10:06 @1) + (9:47 @2) + (12:47 @3) + (6:58 @4) + (4:01 @5) 4.88 km (9:17 / km)
ahr:138 max:167 shoes: Elliptigo

Tried an app workout the turbo, for a change. This one was called "Base". More cadence changes than I usually muster. TRIMP 75.5.

Strength training 30:00 [1]

Core, knee, weights. Followed by a shot on an inversion table!

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