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Training Log Archive: bradc

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Strength training21 11:49:43 0.3 0.48
  Cycling15 10:11:27 219.06(21.5/h) 352.54(34.6/h) 3359
  Running10 6:10:35 35.94(10:19) 57.84(6:24) 1085
  Hill walking1 3:28:27 7.86(26:31) 12.65(16:29) 658
  Gym5 3:10:03 22.36 35.99
  Elliptigo2 1:55:35 28.96(15.0/h) 46.61(24.2/h) 384
  Orienteering3 1:41:50 7.87(12:57) 12.66(8:03) 3209 /11c81%
  Swimming1 35:00 0.75(46:56) 1.2(29:10)
  Total52 39:02:40 323.09 519.97 58069 /11c81%
  [1-5]52 35:33:12
averages - weight:63.5kg

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Wednesday Jan 31, 2018 #

7 AM

Strength training 30:00 [1]

3DB15 + core
12 PM

Running (Trail run) 37:55 intensity: (1:12 @0) + (8 @1) + (1:12 @2) + (22:43 @3) + (12:40 @4) 6.76 km (5:37 / km) +179m 4:57 / km
ahr:145 max:155 shoes: Salomon Speedtrak 2017

Gathering Stane usual. Slippy, thin layer of wet snow and lots of mud. Slapstick stagger. And slow. Super. TRIMP 75.5.

Tuesday Jan 30, 2018 #

3 PM

Cycling (Turbo Trainer) 40:04 intensity: (27 @0) + (59 @1) + (7:59 @2) + (16:43 @3) + (13:29 @4) + (27 @5) 23.68 km (35.5 kph) +311m
ahr:145 max:163 shoes: Genesis Croix de Fer 30 2016

Small time window = short, hard, session. Result: massive new Leith Hill PB and new FTP - result! TRIMP 80.7, avg. 241W.

Monday Jan 29, 2018 #

1 PM

Swimming 35:00 [2] 1.2 km (29:10 / km)

The usual slow-motion pursuit of non-drowning. 60 x 20m.
6 PM

Strength training (Pilates) 30:00 [1]
weight:63.1kg

FVO Pilates. Good turnout. Still liking Dawn's new exercises focussing on specific areas - miss my clams and side planks, though! Still feeling quite tired / run down.
7 PM

Strength training (Circuits) 20:00 [2]

2 30/5 loops, continuous. None of that dodgy Roger timekeeping this week ;-). First complete circuits session for me in quite a while - all the broken bits seemed to cope (huzzah!)

Sunday Jan 28, 2018 #

7 AM

Strength training 30:00 [1]

3C
10 AM

Running (Trail run) 47:45 intensity: (1:59 @0) + (12:53 @1) + (24:54 @2) + (7:59 @3) 7.22 km (6:37 / km) +78m 6:17 / km
ahr:129 max:143 shoes: Salomon Speedtrak 2017

Easy trail run from Ashfield around the Laighills, with FVO, pre-AGM. Knees and back in supports; so I tweaked my L ankle instead! The real pain was Louise's twisting my arm to take over as club secretary, though ;-). TRIMP 64.3.
C • Think yourself lucky 1

Saturday Jan 27, 2018 #

11 AM

Cycling (Turbo Trainer) 1:19:47 intensity: (1:45 @0) + (2:24 @1) + (9:19 @2) + (1:05:52 @3) + (27 @4) 51.9 km (39.0 kph) +306m
ahr:140 max:154 shoes: Genesis Croix de Fer 30 2016

Sweating gin. 5 laps of the "Flat Route" before my bum cheeks could take no more. Suffering. Self-inflicted. No sympathy! TRIMP 140.1, avg 226W.

Friday Jan 26, 2018 #

3 PM

Gym (Elliptical) 30:01 intensity: (29 @0) + (1:11 @1) + (7:48 @2) + (13:41 @3) + (6:52 @4) 4.1 km (7:19 / km)
ahr:142 max:159

Livi gym, burning off some Pizza Friday lard. TRIMP 56.5.

Strength training 24:43 intensity: (15:02 @0) + (9:33 @1) + (8 @2) 0.48 km (51:30 / km)
ahr:112 max:126

3DB + core. TRIMP 19.7.

Thursday Jan 25, 2018 #

7 AM

Strength training 45:00 [1]

3C2BD15
1 PM

Cycling (Turbo Trainer) 33:18 intensity: (58 @0) + (4:34 @1) + (15:41 @2) + (5:00 @3) + (7:05 @4) 20.0 km (36.0 kph) +216m
ahr:135 max:157 shoes: Genesis Croix de Fer 30 2016

(most of) Greater London Loop - mostly steady, pushed on Box Hill and was only 1s over PB (7:43). Knee OK. TRIMP 52.3.
4 PM

Running (Road) 13:25 [2] 1.26 km (10:39 / km) +8m 10:20 / km
shoes: Asics Gel Cumulus 18

Lamppost intervals with Newton PS Athletics Club. Some of those kids can shift!
7 PM

Cycling (Exercise bike) 39:55 [1] 18.68 km (28.1 kph)
ahr:110 max:128

Spin on the exercise bike whilst Jamie was at Central Athletics. Barely breaking a sweat.

Wednesday Jan 24, 2018 #

Event: FVO night event Dunblane
 

Note

Not logging any time, but I was on my feet for 26000 steps, putting out and collecting in controls, and some of it was at jogging pace... R kneecap was popping away towards the end of it, so, most likely a bursa? Dunno. The pain when moving the knee through the 50-60 degree mark has gone, though.
C • Cheers 2

Tuesday Jan 23, 2018 #

Note
(rest day)

Resting sore knee(s)

Monday Jan 22, 2018 #

7 AM

Strength training 25:00 [1]
(injured)

3DB15. R knee painful when moving it through 50-60 degrees; bah. Flare up of the bursitis, perhaps - stupid b!@@dy knees!
C • Suggestion 2
6 PM

Strength training (Pilates) 30:00 [1]
(injured)

Late to arrive, but thankfully they were late starting, so I only missed the first 5 minutes. New exercises tonight! Only slightly hampered by the knee.
7 PM

Strength training (Circuits ) 15:00 [1]
(injured)

Time only for one lap of 40s. Pathetic effort level tonight - severely hampered by the pain in my R knee.

Sunday Jan 21, 2018 #

8 AM

Strength training 45:00 [1]

3C-BW
11 AM

Running (Trail run) 1:06:05 intensity: (1:49 @0) + (8:37 @1) + (32:39 @2) + (23:00 @3) 10.33 km (6:24 / km) +219m 5:47 / km
ahr:134 max:150 shoes: Salomon Speedtrak 2017

Easy run checking some more snowy control sites - more night-(sn)O(w) planning. We blew off the SOSOL at Holyrood because half the house was apparently at death's door, so, I took the opportunity to check some more control sites. Snow conditions underfoot much better than expected; the Salomons were very happy. My legs weren't, though, they were knackered - this was a very slow run! A big branch had fallen across the bridge on the Darn Path, damaging and partially blocking it; just one of many branches down. More snow was falling by the time I finished... TRIMP 102.
C • You mean this one.... 2

Saturday Jan 20, 2018 #

10 AM

Cycling (Turbo Trainer) 57:27 intensity: (1:54 @0) + (3:30 @1) + (3:22 @2) + (29:40 @3) + (19:01 @4) 30.1 km (31.4 kph) +623m
ahr:144 max:161 shoes: Genesis Croix de Fer 30 2016

Zwift - mountain. PB on the Epic KOM and a new FTP, by a whole point, to 240W. Saddo whoop? Gorgeous out but knees grumbly and sick people to tend to, so, the garage and virtual mountains for me today. Maybe an early run tomorrow... TRIMP 112.3, avg 230W.

Friday Jan 19, 2018 #

Event: EUOC Big Weekend
 
6 AM

Strength training 50:00 [1]

3C3DB
1 PM

Cycling (Turbo Trainer) 37:48 intensity: (1:30 @0) + (3:04 @1) + (20:10 @2) + (13:04 @3) 25.06 km (39.8 kph) +102m
ahr:134 max:146 shoes: Genesis Croix de Fer 30 2016

Easy/steady, just turning over the legs. 2 x Volcano Flat. Blizzard outside! TRIMP 56.1, avg 227W.

Thursday Jan 18, 2018 #

12 PM

Cycling (Turbo Trainer) 40:38 intensity: (56 @0) + (4:19 @1) + (5:49 @2) + (23:49 @3) + (5:45 @4) 25.05 km (37.0 kph) +258m
ahr:140 max:153 shoes: Genesis Croix de Fer 30 2016

Back on the turbo, giving the knees a rest after two days of running. "Rest" in the form of a drippy sesh in the garage. I know how to party, me. TRIMP 72.6, avg 236W.
7 PM

Gym (Vario) 30:03 intensity: (51 @0) + (18:07 @1) + (11:05 @2) 6.34 km (4:44 / km)
ahr:125 max:134

Easy - b*ggered before I started. Just passing time whilst Jamie was at Central Athletics. Had already done my decent session on the turbo at lunchtime, but the main cause for cream-crackeredness was having earlier been helping Jase to marshal 35 P5-P7s through a nerve-wracking inaugural Newton PS athletics club. Eeek! TRIMP 35.9.
C • Nerve-wracking! 2

Wednesday Jan 17, 2018 #

7 AM

Strength training 30:00 [1]
weight:63.8kg

3C + physio. Plus lots of snow shovelling.
12 PM

Running (Trail run) 46:57 intensity: (40 @0) + (24 @1) + (2:21 @2) + (40:42 @3) + (2:50 @4) 7.6 km (6:11 / km) +195m 5:28 / km
ahr:144 max:152 shoes: Salomon Speedtrak 2017

Another snowy visit to the Gathering Stane - it was so good yesterday, I did it again today! It was a fair bit harder today, though; at least a foot of snow, almost knee-deep in places. Totally flippin' awesome. Slightly different route, more woods / less trails.
Knees need a rest after two days in a row. TRIMP 91.9.

Tuesday Jan 16, 2018 #

12 PM

Running (Trail run) 41:28 intensity: (47 @0) + (29 @1) + (1:06 @2) + (26:30 @3) + (12:36 @4) 7.03 km (5:54 / km) +179m 5:14 / km
ahr:147 max:155 shoes: Salomon Speedtrak 2017

Fantastic jaunt up to the Gathering Stane in fluffy soft snow. Trails and woods absolutely gorgeous. R knee painful for the first 50m, then totally fine. TRIMP 87.8.
8 PM

Strength training 35:00 [1]

3DB15 + core

Monday Jan 15, 2018 #

Note
(rest day)

Complete rest day, feeling a bit under the weather anyway. My knees will like it but I'm guessing that my back will be sore by Tuesday morning due to lack of movement...

Sunday Jan 14, 2018 #

8 AM

Cycling (Turbo Trainer) 53:52 intensity: (43 @0) + (50 @1) + (25:37 @2) + (19:55 @3) + (6:29 @4) + (18 @5) 31.99 km (35.6 kph) +264m
ahr:139 max:162 (injured) shoes: Genesis Croix de Fer 30 2016

Box Hill for breakfast. 7:54, 12s down from PB - legs a bit jaded. Nice long cool down after the lap of Greater London Loop. Ready for the day, now. TRIMP 93.8
1 PM

Running (Terrain) 49:22 intensity: (6:09 @0) + (16:05 @1) + (17:07 @2) + (10:01 @3) 6.15 km (8:02 / km) +116m 7:20 / km
ahr:127 max:144 (injured) shoes: Hoka Mafate 4

O: checking control sites for the night O. Some bits of Dunblane I've never visited before! R knee grumbling and L knee feeling a bit swollen; ice & rest day required. TRIMP 61.6.

Saturday Jan 13, 2018 #

7 AM

Strength training 55:00 [1]

3C3DB + physio
11 AM

Elliptigo 1:06:09 intensity: (1:22 @0) + (29 @1) + (5:26 @2) + (30:25 @3) + (28:27 @4) 26.71 km (24.2 kph) +244m
ahr:147 max:160 (injured) shoes: Elliptigo

Mild out! Considered heading up to Sherrifmuir, but, as I was going support/compression free, I erred on the side of caution. All good. Tried out my new GoPro rip-off - crap, camera battery ran out after less than an hour! TRIMP 140.3.

Cycling (Road) 13:28 intensity: (4:13 @0) + (2:17 @1) + (4:33 @2) + (2:25 @3) 5.3 km (23.6 kph) +40m
ahr:123 max:146 (injured) shoes: Specialized Globe Vienna Disc

Jumped off the Go onto Bertha, jumped back off, pumped up the tyres, jumped back on and sped off to Bridge of Allan, chasing the lunch posse and a bacon & egg roll & chips nom nom. TRIMP 15.
2 PM

Cycling (Road) 16:51 intensity: (36 @0) + (2:19 @1) + (5:37 @2) + (8:04 @3) + (15 @4) 5.29 km (18.8 kph) +137m
ahr:135 max:150 (injured) shoes: Specialized Globe Vienna Disc

Bloated belly bimble home, filled to the brim with roll, chips and half of Jamie's burger. Aaaaaarrrrp. TRIMP 25.5

Friday Jan 12, 2018 #

12 PM

Running (Trail) 32:10 intensity: (23 @0) + (36 @1) + (5:44 @2) + (25:27 @3) 5.86 km (5:29 / km) +48m 5:16 / km
ahr:139 max:148 (injured) shoes: Mizuno Wave Rider 17

More comeback crawling. Sunshine, muddy trails, foresty bits - yippee! I've missed this. Knees/back were fine, although the proof in the pudding will be when the supports come off. Hamstrings, though, oweeee... a long soak in a hot bath tonight, methinks! TRIMP 56.3.

Thursday Jan 11, 2018 #

7 AM

Strength training 30:00 [1]

3DB15(iso) + core.
1 PM

Cycling (Turbo Trainer) 47:34 intensity: (52 @0) + (2:16 @1) + (4:32 @2) + (36:24 @3) + (3:30 @4) 26.01 km (32.8 kph) +324m
ahr:142 max:153 (injured)

Trying out the new London route. Thighs quite DOMSy to start. Interrupted halfway up Leith Hill by a DPD delivery; this never happens in real life! TRIMP 88.6, avg 222W.

Wednesday Jan 10, 2018 #

11 AM

Strength training 30:00 [1]

3C. Followed by a painful session at the physio - back/glutes massage that nearly had me leaping off the table. The acupuncture was actually rather pleasant. Very achey afterwards.
6 PM

Orienteering race 31:49 intensity: (12 @0) + (15 @1) + (9 @2) + (2:20 @3) + (16:25 @4) + (12:28 @5) *** 4.78 km (6:39 / km) +133m 5:50 / km
ahr:159 max:169 spiked:9/11c (injured) shoes: VJ Integrator 2017 dobs

Night-O: Muiravonside. Short course 3.8km +100m. Considering I was lying on a physio bench with a zillion needles stuck in my buttocks 5 hours before running, this went better than expected. No warm up, so, a steady start, but I got away from the pack by finding #2 cleanly, and then was moving alright until I lost the plot - and 60s - at #5. Then I also missed #9, maybe 45s. Otherwise good and great to be running (relatively) hard again. Nice course, too - thx Sarah :-). TRIMP 88.3.

Running warm up/down 12:50 intensity: (3 @0) + (4:24 @1) + (6:37 @2) + (1:46 @3) 1.41 km (9:06 / km) +25m 8:22 / km
ahr:129 max:144 (injured) shoes: VJ Integrator 2017 dobs

Warm down collecting a few controls
With Mark H. Glad I did this - I was as stiff as a board beforehand, the effect of so little running practice of late! Felt significantly looser afterwards. TRIMP 16.0.

Tuesday Jan 9, 2018 #

1 PM

Running (Trail) 22:38 intensity: (13 @0) + (9 @1) + (3:57 @2) + (17:28 @3) + (51 @4) 4.22 km (5:22 / km) +37m 5:08 / km
ahr:141 max:153 (injured)

Tentative trundle, not worried about anything other than moving my back and knees. Covered in so much calf, knee and lower back compression gear that my unfettered buttocks must have been squeezed into a far more impressive protuberance than Kim Kardashian's. Shuffled/wobbled along. Good news: back was OK! So-so news: knee still feels odd. Bad news: butt now has stretch marks. TRIMP 40.5.
7 PM

Gym (Cross-trainer) 24:59 intensity: (40 @0) + (9:34 @1) + (13:01 @2) + (1:44 @3) 5.09 km (4:54 / km)
ahr:126 max:140 (injured)

Easy week continues, but my back doesn't like the uni ellipticals. It started to niggle before 20 minutes, and then hurt, so I ditched at 25. TRIMP 30.6.

Gym (Cardio) 24:59 intensity: (27 @0) + (27 @1) + (14:09 @2) + (9:56 @3) 5.44 km (4:36 / km)
ahr:136 max:145 (injured)

Moved across to the AMT for the remainder of the exercise slot. TRIMP 40.9.

Strength training 10:00 [1]

Stretching and core

Monday Jan 8, 2018 #

7 AM

Strength training 45:00 [1]
weight:63.3kg

3(CDB)
6 PM

Gym (Vario) 29:58 intensity: (48 @0) + (4:37 @1) + (23:36 @2) + (57 @3) 6.55 km (4:35 / km)
ahr:129 max:140 (injured)

Rest day, just turning over tired legs. Left quad particularly achey. TRIMP 40.1.

Gym (Cardio) 10:05 [1]
ahr:105 max:110 (injured)

Easy on 3. Mobilising tight shoulder muscles. TRIMP 6.6.

Sunday Jan 7, 2018 #

10 AM

Hill walking 3:28:27 intensity: (2:02:19 @0) + (55:18 @1) + (22:29 @2) + (8:21 @3) 12.65 km (16:29 / km) +658m 13:05 / km
ahr:112 max:143 (injured) shoes: Scarpa SL M3 boots

C60: Beinn A'Chrulaiste. I've often thought, when driving past en route to or from loftier peaks, that this unassuming Corbett would make a fine viewpoint. And on a day like today...

Quite hard work on the way up, knee- and occasionally thigh-deep snow in the col, but much better going once I gained the ridge. Saw no-one (and not even any tracks in the snow) until the very top. Awesome views in all directions. Knees a bit achey after the descent and the grind back along the WHW; the back was great, though. TRIMP 173.

Saturday Jan 6, 2018 #

10 AM

Cycling (Turbo Trainer) 54:14 intensity: (42 @0) + (1:22 @1) + (4:14 @2) + (7:26 @3) + (38:31 @4) + (1:59 @5) 29.85 km (33.0 kph) +532m
ahr:150 max:163 (injured) shoes: Genesis Croix de Fer 30 2016

Watopia - Mountain 8 , but skipped the mast because my legs were feeling it. That turned out to be the right choice, as they were full of lactic, and I had to crawl the 7km from the bottom of the hill to the finish line. TRIMP 126, avg. 230W.

Strength training 30:00 [1]

3C

Friday Jan 5, 2018 #

11 AM

Note

Easy 5km family walk around Gartmorn Dam. Surprisingly dry overhead, though not underfoot.
5 PM

Cycling (Turbo Trainer) 38:30 intensity: (1:14 @0) + (35 @1) + (4:46 @2) + (23:06 @3) + (8:49 @4) 25.25 km (39.4 kph) +102m
ahr:143 max:159 (injured)

Watopia: 2x Volcano Flat. Legs were OK, but my brain was inexplicably tired; I guess that that single neuron can only do so much. I fancied an easy day anyway. TRIMP 74.4, avg 215W.

Thursday Jan 4, 2018 #

8 AM

Strength training 50:00 [1]

3C3DB
7 PM

Gym (Cardio) 39:58 intensity: (46 @0) + (5:39 @1) + (32:48 @2) + (45 @3) 8.47 km (4:43 / km)
ahr:130 max:140 (injured)

More interested in reintroducing my knee to the running motion without impact than in getting a hard workout. Started out with a short stride and gradually lengthened it. A month ago this gave my knee some trouble; not tonight, I'm happy to say. TRIMP 55.3.

Cycling (Turbo Trainer) 10:00 intensity: (7:22 @0) + (2:38 @1) 4.0 km (24.0 kph)
ahr:108 max:120 (injured)

Decided to try the recumbent bike for 10 mins, but in less than a minute my back was hurting so I jumped ship onto the standard bike. Easy, easy - hope I haven't tweaked things. TRIMP 7.2.

Wednesday Jan 3, 2018 #

11 AM

Cycling (Turbo Trainer) 48:01 intensity: (52 @0) + (52 @1) + (3:01 @2) + (33:08 @3) + (10:08 @4) 30.38 km (38.0 kph) +146m
ahr:145 max:159 (injured) shoes: Genesis Croix de Fer 30 2016

Too snowy to head out on the bike - back to the garage. Fresh air fix at Night O tonight :-)
Figure of 8 loop: legs quite tired and back a bit tweaky, but I set out at a good steady/hard pace and mostly kept it going. No huge hills on this route to really get the HR up, but did nick a PR on the hilly route climb (2:41). TRIMP 97.3, avg. 228W
6 PM

Orienteering 33:45 intensity: (7:05 @0) + (10:37 @1) + (11:59 @2) + (4:04 @3) 4.26 km (7:55 / km) +67m 7:21 / km
ahr:124 max:143 shoes: VJ Irocs

Shadowing Jamie around night-O at Bellahouston Park. Straightforward, although also Jamie's first experience of oxygen-depleted brain addling! Very wet - lots of flooding. Fun. Back very tweaky. TRIMP 38.7.

Tuesday Jan 2, 2018 #

7 AM

Strength training 50:00 [1]
weight:63.7kg (injured)

3C3DB15(ind)
11 AM

Note

Easy family walk in Glen Lednock - 6km +120m. Very little legs involved (not just mine), so, 2.5 hours in soggy conditions!

Monday Jan 1, 2018 #

11 AM

Orienteering 36:16 intensity: (20:24 @0) + (10:57 @1) + (3:27 @2) + (48 @3) + (26 @4) + (14 @5) *** 3.62 km (10:01 / km) +119m 8:36 / km
ahr:112 max:166 (injured) shoes: Hoka Mafate 4

O: shadowing Jamie around the Resolution Sprint at Hallglen, Falkirk. The boy did good! He navigated the whole way by himself. I wore my back support and jogged along very gingerly; I survived, but I'm still aways off running properly. Grand area for a sprint O, it would have been great fun at high speed. TRIMP 30.
2 PM

Elliptigo 49:26 intensity: (1:44 @0) + (59 @1) + (13:38 @2) + (29:51 @3) + (3:14 @4) 19.9 km (24.2 kph) +140m
ahr:139 max:153 (injured) shoes: Elliptigo

Out of the garage and back in the fresh air, hooray! Short and easy, out and back along the Braco road, no ill effects other than being desperately unfit. So much nicer to be out in the sunshine than to be plugging away indoors. TRIMP 85.7.

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