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Training Log Archive: brycec

In the 7 days ending Feb 25, 2018:

activity # timemileskm+m
  Gym4 3:27:16
  Road Bike3 2:27:17 33.8(13.8/h) 54.39(22.2/h) 390
  Running3 50:53 5.57(9:08) 8.97(5:40) 103
  Total9 6:45:26 39.37 63.36 493

» now

Sunday Feb 25, 2018 #

8 PM

Running (SR - Cottesloe) 28:04 [3] 5.07 km (5:32 / km) +67m 5:12 / km
ahr:160 max:177 shoes: ASICS GEL - Nimbus 17

ok so really nice line course in cott - ran with Wil.

probably the fastest I have done a suburb run - feeling good too still had more in the tank. Was some people walking home from Sunday session at OBH/Cott which added an extra element to the run.

Wil dropped the hammer halfway through and I went with him for a leg then let him have it only ended up a few mins slower.

so 5kg down in 4 weeks now and feeling a lot stronger from gym work and regular cardio, clearly showing in my efforts. Being hypercritical - can always feel the tightness in my left calf where the tear was year before last, right shin just on the edge but to be fair I am surprised I haven't had any shin splints yet so happy days, Knee is a bit some but I think from muscle tightness, mid back has a specific point that's sore and I am not sure why - this is the only one I might have to go to someone to relieve or adjust but will monitor it for it now.

Saturday Feb 24, 2018 #

8 PM

Gym (Chest / Bi / Core) 53:26 [3]
ahr:95 max:119 shoes: ASICS GEL - Nimbus 17

A lot better than last week however still hit failure in a number of points maybe next week will get a clean run through - feel spent afterwards again just not as bad.

Thursday Feb 22, 2018 #

8 AM

Road Bike (Commute to work) 19:20 [2] 6.64 km (20.6 kph) +90m
ahr:145 max:163 shoes: Sidi Tiger Carbon MTB SPD Shoe

Was feeling amazing as I got on bike this morning everything just felt good - had boycotted the long ride for a sleep in which was good move.

Resolved to just take it easy but as I went into karrakatta I realised there was a segment I could do and do well at and was feeling good - so went for it... probably gave it 90% and ended 3rd on leader board by 6s... wish I went 100% now!

Took it easy rest of the way and still got in sub 20mins so happy with that.

Feeling good now slight pain returning on the hip from the long ride Monday but more stretching will sort that.

Last ride to work for 15 weeks woo!
5 PM

Road Bike (Commute to Home) 26:54 [2] 8.58 km (19.1 kph) +47m
ahr:117 max:149 shoes: Sidi Tiger Carbon MTB SPD Shoe

Last ride home from work until June (at best) so took it slow and easy and enjoyed the river path... plus I knew I had legs tonight and didn't want to belt myself.

Was a nice ride.
7 PM

Gym (Legs / Core) 55:39 [3]
ahr:100 max:138 shoes: ASICS GEL - Nimbus 17

Went up in a few areas - worked hard good session

Wednesday Feb 21, 2018 #

7 PM

Running (Run to gym) 11:09 [2] 1.86 km (6:00 / km) +18m 5:43 / km
ahr:152 max:172 shoes: ASICS GEL - Nimbus 17

Missed gym last night so was on catchup tonight so rather than do my 4km hard session I figured a run to and from the gym would be the same distance. didn't really tax myself because not feeling great and had a workout to do... also running with a pack feels so foreign it was frustrating.

More of a warmup than an actual run!

Gym (Back / Tri / Core) 43:52 [3]
ahr:108 max:142 shoes: ASICS GEL - Nimbus 17

Definitely noticeable improvement from week 1 - always reassuring - kept it light though
8 PM

Running (Run home from gym) 11:40 [2] 2.04 km (5:43 / km) +18m 5:29 / km
ahr:160 max:172 shoes: ASICS GEL - Nimbus 17

Managed to get the pack much more comfortable and settled into a routine 5:40 felt very nice and comfortable which was surprising - felt like I could have stayed at that pace for a few kms more was tempted to continue but nope would have been silly to do so.

Shins feeling the added training load after 3 weeks - down week in a few weeks time before rogaine - more stretching required!

Monday Feb 19, 2018 #

7 AM

Road Bike (River Loop) 1:41:03 [3] 39.17 km (23.3 kph) +253m
ahr:141 max:169 shoes: Sidi Tiger Carbon MTB SPD Shoe

Pretty enjoyable ride - a bit of headwind at times but overall enjoyed it.

Manged to up my average pace and cadence too from last week whilst increasing distance... happy days - I have some soreness though too be expected.

Feeling good though and down 4.6kg in just over 3 weeks and under 80kg. burn rate is now more sensible
7 PM

Gym (Legs and Core) 54:19 [3]
ahr:101 max:135 shoes: ASICS GEL - Nimbus 17

Seems like Monday night is legs night in revo claremont - had to juggle my plan around a lot - was somewhat frustrated with some of the people sitting on kit whilst I managed to complete 2 or 3 different exercises... made only worse by them not using the machines right or doing something stupid - e.g. angle leg press machine with no weight lying sideways on it... looked uncomfortable

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