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Training Log Archive: bradc

In the 7 days ending Nov 19, 2017:

	activity	#	time	miles		km		+m
	Strength training	5	2:40:00
	Cycling	3	2:15:02	41.2	(18.3/h)	66.31	(29.5/h)	1030
	Elliptigo	1	1:11:35	16.5	(13.8/h)	26.56	(22.3/h)	309
	Gym	1	40:06	2.35	(17:04)	3.78	(10:37)
	Orienteering	1	25:51	2.1	(12:18)	3.38	(7:39)	64
	Running	1	3:35	0.32	(11:18)	0.51	(7:02)	4
	Total	11	7:16:09	62.47		100.54		1406
	[1-5]	11	7:01:42
averages - weight:63.4kg

1:40

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Sunday Nov 19, 2017 #

Note
(rest day)

Knee slightly grumbly, so I just went for a stroll to clear the head. Parked at the uni and walked up onto Dumyat shoulder, and looped back via Cocksburn reservoir & Drumbrae. Cool and still.

Saturday Nov 18, 2017 #

7 AM

Cycling (Turbo trainer) 45:00 26.05 km (34.7 kph) +149m
ahr:137 max:152 shoes: Genesis Croix de Fer 30 2016

Morning spin. Wee leg loosener - and knee warmer - before the madness of the day.

12 PM

Running warm up/down 3:35 0.51 km (7:02 / km) +4m 6:46 / km
ahr:122 max:138 shoes: VJ Integrator 2017 dobs

Jog to the start

Orienteering 25:51 3.38 km (7:39 / km) +64m 6:59 / km
ahr:151 max:160 shoes: VJ Integrator 2017 dobs

Orienteering
FVO champs at Duncraggan. Decided to set out and jog around the first few of the Blue, then stop if my knee started to grumble. At jogging pace, all the controls just popped up, and my knee was fine, so, since the course was very short, I decided to keep on going. Then at #6 I finally looked at the control descriptions and realised that Gross had handed me a Green, not a Blue. Ah. Oh well. Better for my knee to keep it short! TRIMP 58.5

Friday Nov 17, 2017 #

7 AM

Strength training 45:00 [1]

3(WUDB)

1 PM

Gym (Vario) 30:02 2.19 km (13:43 / km)
ahr:134 max:148

XC 14/15. Steady as she goes. TRIMP 46.1.

Gym (Cardio) 10:04 1.59 km (6:20 / km)
ahr:118 max:126

Hand cycling /12. TRIMP 9.7.
Followed by 15 mins of knee exercises.

Thursday Nov 16, 2017 #

12 PM

Elliptigo 1:11:35 26.56 km (22.3 kph) +309m
ahr:138 max:154 shoes: Elliptigo

Time for a test to see if my knee is up to some elliptical work. It was fine during and after - hooray! Very chuffed. I'll stay in Granny gear on the climbs for a while, but I have been so looking forward to getting back out on the Go. All these virtual rides are fine, but you don't get to experience things like the racket of 300-400 greylag geese as they fly overhead! Great to be out in the fresh air. TRIMP 120.

Wednesday Nov 15, 2017 #

7 AM

Strength training 50:00 [1]

Std

C • fnar, fnar! 2

11 AM

Cycling (Turbo Trainer) 50:01 22.44 km (26.9 kph) +602m
ahr:145 max:164 shoes: Genesis Croix de Fer 30 2016

Hills, hills, hills. Went for the big KOM PB, nabbed it by 8 seconds. Which sounds a lot more impressive than a 0.5% improvement. Legs working well, at least, and knee felt good after a day of rest. TRIMP 103.

Tuesday Nov 14, 2017 #

6 AM

Strength training 15:00 [1]
weight:63.4kg

DB15

Monday Nov 13, 2017 #

7 AM

Cycling (Turbo Trainer) 40:01 17.82 km (26.7 kph) +279m
ahr:128 max:141 shoes: Genesis Croix de Fer 30 2016

Pre-breakfast spin. Just wanted some easy miles, so tried a new route for a laugh. Stopped laughing when I noticed a timer kicking off for a segment called "Epic KOM". D'oh! Thankfully I only had 10 minutes left so wasn't tempted to see where the hill ended. Finished my workout just before the electricity pole in my neighbour's garden blew up and took out the power in half of Dunblane. Wasnae me, honest. No hot water for the shower - arrrrghh! TRIMP 52.9.

C • Jim's pole mounted transformer 4

6 PM

Strength training (Pilates) 30:00 [1]

Quiet tonight

7 PM

Strength training (Circuits) 20:00 [2]

Doubles. Again substituted physio exercises for the bouncy knee ones, so, very easy.

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