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Training Log Archive: brycec

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Gym3 2:40:23
  Road Bike3 1:59:34 27.2(13.6/h) 43.77(22.0/h) 501
  Running2 1:09:52 7.34(9:31) 11.81(5:55) 148
  Total8 5:49:49 34.54 55.58 649

» now

Sunday Feb 18, 2018 #

8 PM

Running (SR - City Beach) 48:06 [3] 7.79 km (6:10 / km) +119m 5:44 / km
ahr:165 max:182 shoes: ASICS GEL - Nimbus 17

SR City Beach night run with Will.

Pretty much executed the course I wanted too - dropped two 10 pointers and came in 3 mins late but was happy with the run.

Worked pretty hard out there particularly coming home. calves are tight as always and hamstrings where sore still - good luck to legs tomorrow for the ride and then gym!

light drizzle throughout the run was actually pretty pleasant evening for it.

I love city beach for running it is a nice area and good variety.

Saturday Feb 17, 2018 #

7 PM

Gym (Chest / Bi / Core) 58:13 [4]
ahr:98 max:134 shoes: ASICS GEL - Nimbus 17

The intention of going light - apparently didn't go to plan - even though what I was lifting was light I was hitting failure everywhere - struggling with form and lifts.

Right shoulder giving me some grief however the whole session was mainly strength issues.

Core was a struggle again.

Just bad all around - thought I got away with not going too hard until I got home and realised I had blown way through that buffer too... going to be a rough few days I expect. Oh well serves me right and #welcomeback.

Thursday Feb 15, 2018 #

7 AM

Road Bike (Commute to work) 18:59 [3] 6.64 km (21.0 kph) +94m
ahr:148 max:178 shoes: Sidi Tiger Carbon MTB SPD Shoe

Unintentional 7th fastest for a strava segment through the cemetery... now that I know there is a segment in there I am on the leader board for I might have to gun for top spot.

Had an ebike overtake me in kings park.

"Good morning - don't worry you'll catch me on the downhill"

"Ill keep up with you now actually" - she wasn't full pace so I held here with a medium effort then dropped her on the the downhill after a chat.

She wasn't a long way behind me though so had to keep working all the way until mount.

Made it into an enjoyable slog to be fair.
6 PM

Road Bike (Commute to Home) 18:35 [2] 6.48 km (20.9 kph) +80m
ahr:141 max:167 shoes: Sidi Tiger Carbon MTB SPD Shoe

Edge taking to long to find sats so first 3 mins or so without - pretty cruisey ride home - average pace slowly creeping up but in fairness had a lot of green light. Didn't break myself as knew I had gym session and was feeling sore as it was.
7 PM

Gym (Legs / Core) 56:53 [3]
ahr:99 max:135 shoes: ASICS GEL - Nimbus 17

Things we discovered tonight - Gym is hard and he gives out pain more than he takes it.

but more importantly:
My vmo is non-existent
My glutes are not firing and are weak
My calves are so tight and have what feels like 0 elasticity in them
My hamstrings are very weak
Core strength - pfft what core strength.

a lot of room for improvement...

I need to get stretching and be careful on how hard I go - lower body is so outta wack. I know it was bad just didn't realise how bad. To be fair I am not sure pushing weight at the gym will resolve some of it, in fact, it may compound the problem as I will continue to compensate - but I will see if I can adjust what and how I am lifting to target the problem areas better... might need to do some supplementary exercises to help though.


Wednesday Feb 14, 2018 #

7 PM

Running (4km Loop) 21:46 [4] 4.02 km (5:25 / km) +29m 5:14 / km
ahr:162 max:176 shoes: ASICS GEL - Nimbus 17

Did not want to run tonight - not in the slightest not physically or mentally keen or wanting too.

Downgraded from a SR of 45 mins to 4km loop thinking it was closer and easier. Still took me a long time to get off my ass and get moving.

Opted to not go too hard too early like normal - but as it was 4km was going to treat it like a tt and go hard despite not wanting too.

Probably went a bit too easy first km at 5:21 (turns out probably not bad pace). Wind behind me and on the flat for the second km 5:11 and feeling good. 3rd km is where I always die in the ass, into the wind and slightly up 5:38 then tried to bring it home hard but only managed 5:28 even though downhill.

Equals my best effort last year in November - no big surprise there actually pretty happy given how I was feeling. Though 5:25 is off my best-recorded pb of 5:09 for that course and well off my sub 5's where I want to be back to (pre owning Garmins).

New watch means I get new records... happy to take them - apparently, my fastest grade adjusted KM tonight 5:09 - shame I know ive done much faster. Guess gives me new targets too beat.

Tuesday Feb 13, 2018 #

7 PM

Gym (Back, Tri, Core) 45:17 [3]
ahr:106 max:135 shoes: ASICS GEL - Nimbus 17

First time in the gym in nearly 2 years - went light still hurt.

Monday Feb 12, 2018 #

7 AM

Road Bike (Beach and River) 1:22:00 [3] 30.65 km (22.4 kph) +327m
ahr:138 max:164 shoes: Sidi Tiger Carbon MTB SPD Shoe

Longer ride this morning before working from home.

Speed was up and cadence was up compared to all efforts this year and a lot of last year then got bored of looking.

Not bad considering I dont feel like I flogged myself - that said lots of area of improvement, can feel my bike handling isnt as good particularly on downhill cornering.

Going to have to start pushing myself harder on the bike and get some gains in. See if I can keep some regular longer rides going post parental leave starting and if thats the case strava premium so I can chase myself?!

Feet went numb a bit which is a shame because if I loosen shoes I will be sliding around in them - I think half a size too big :( otherwise could loosen and still be snug... mmm will keep working with them and if it becomes a bigger issue I will deal with it then. Not worth worrying about for the amount I do currently

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