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Training Log Archive: brycec

In the 7 days ending Mar 4, 2018:

activity # timemileskm+m
  Gym4 3:25:50
  Road Bike2 2:40:19 34.24(12.8/h) 55.11(20.6/h) 385
  Running2 1:11:51 7.54(9:32) 12.13(5:55) 130
  Total8 7:18:00 41.78 67.24 515

» now

Sunday Mar 4, 2018 #

8 PM

Running (SR - Samson) 39:24 [2] 5.94 km (6:38 / km) +83m 6:12 / km
ahr:147 max:162 shoes: ASICS GEL - Nimbus 17

Was going to ditch this run but Wil called so I opted for a jog - kept the pace light around 6:30 just wanted to cruise - was really easy pace problem is I tuned out and rolled both ankles... damn it! I think theyll be ok tomorrow.

shins a bit sore but hopefully stretching and rest time should do them some good now.

Enjoyed the Samson course - area felt super familiar after Rickys score event! some controls in the same spots even.

Saturday Mar 3, 2018 #

7 PM

Gym (Chest / Bi / Core) 54:39 [3]
ahr:92 max:128 shoes: ASICS GEL - Nimbus 17

Didnt completely destroys me for a change - still hard though - to start rest week tomorrow or do one short hard run... hrm.

Thursday Mar 1, 2018 #

7 AM

Road Bike (Mt Henry Return) 1:29:26 [3] 33.36 km (22.4 kph) +121m
ahr:131 max:166 shoes: Sidi Tiger Carbon MTB SPD Shoe

Legs felt trashy this morning after last night so just wanted to roll them over on the flat and not go overly hard.

Then went into Karakatta and thought I want this KOM messed up one corner really badly but pushed hard and got it by 1s... still think there is a fair bit I can carve off that time.

From there pretty casual jaunt to mt henry then a few slightly harder efforts on way back to narrows to keep myself honest but mainly was rolling legs over at a pretty cruisey pace.

Felt good at the end which was a nice change.
7 PM

Gym (Legs / Core) 55:28 [3]
ahr:95 max:127 shoes: ASICS GEL - Nimbus 17

Wasnt massively motivated for this one - did it all the same and was an ok session. Took it slow and didnt put more on anything though.

Wednesday Feb 28, 2018 #

8 PM

Running (SR - Dalkeith) 32:27 [3] 6.19 km (5:15 / km) +47m 5:03 / km
ahr:165 max:176 shoes: ASICS GEL - Nimbus 17

Was with Wil but he didn't have headlamp and opted to do it by map memory so gave me a 1 min 30 headstart... I was determined to make him work for it so after saying ill go for 5:30-6min per km, dropped the hammer and set a 1km pb out of the blocks at 4:45 (pb for recorded times I am sure I've gone faster). Felt good so kept pace up next couple sub 5:15. I started to fade around the 3km mark and there started a little bit of climb.

Wil came past me on a dogleg so I knew he was an over a minute behind still and that spurred me to continue to push hard. started to feel weak around 4.5 km in pit of my stomach but just sucked it up knowing only 5 or so minutes to go and dug deep.

Felt good coming home strong though. Really noticed the difference between running on road and grass today grass better for legs but not even close to the power on push off also noticed my stride struggled to adapt to uphill and any not smooth surface... I think I need to work on getting those knees higher.

That said ended up with my fastest 5km on 26:04 - again of whats recorded. look forward to that being under 25.

Rachel did the courses in 32:01 once SR trims start and finish I am going to be mighty close to her time - never thought I would get close to that given my last attempt was 42:15 almost a year ago to the day! (just noticed) - Rachel got em by 6 seconds... Darn!

Tuesday Feb 27, 2018 #

7 PM

Gym (Back, Tri, Core) 44:00 [3]
ahr:86 max:115 shoes: ASICS GEL - Nimbus 17

Good session nothing much to report.

Monday Feb 26, 2018 #

7 AM

Road Bike (w) 1:10:53 [3] 21.75 km (18.4 kph) +264m
ahr:130 max:158 shoes: Sidi Tiger Carbon MTB SPD Shoe

Left slightly late so took the 40km loop off the table, legs felt not great, particularly the left one. opted to go 30 km loop.

Got a message from Emma asking me to get home earlier if possible which was music to my ears as the slow grind cruise wasn't that enjoyable so cut the course again and went home.

Might take the gym easy later, see how I feel.

Mindful that typically last week (week 4) would have been a rest week and instead I am pushing it out to week 6 which might be too much.
7 PM

Gym (Legs / Core) 51:43 [3]
ahr:97 max:133 shoes: ASICS GEL - Nimbus 17

Felt good all session - kept it pretty constant though.

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