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Training Log Archive: bradc

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Strength training6 3:00:00
  Cycling4 2:43:20 58.05(2:49) 93.42(1:45) 780
  Gym2 1:10:07 4.0 6.44
  Orienteering1 28:15 2.75(10:16) 4.43(6:23) 3916 /19c84%
  Running1 6:14 0.37(16:43) 0.6(10:23) 6
  Total11 7:27:56 65.18 104.89 82516 /19c84%
  [1-5]11 7:19:29

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Sunday Nov 26, 2017 #

Note
(sick)

Full of the cold. Have been ill the last two days, TBH, but today, in addition to feeling lousy, I am too knackered after two nights of very interrupted sleep to contemplate more than the sofa and a good book.

Saturday Nov 25, 2017 #

8 AM

Strength training 50:00 [1]

Std. Stuffed full of the cold bleurgh
3 PM

Cycling (Turbo Trainer) 1:00:01 intensity: (1:03 @0) + (2:32 @1) + (17:08 @2) + (38:41 @3) + (37 @4) 37.6 km (1:36 / km) +155m 1:34 / km
ahr:138 max:152 shoes: Genesis Croix de Fer 30 2016

Flat recovery spin. Steady as she goes. TRIMP 102.7

Friday Nov 24, 2017 #

3 PM

Cycling (Turbo Trainer) 40:02 intensity: (1:10 @0) + (3:52 @1) + (9:17 @2) + (17:12 @3) + (8:31 @4) 18.36 km (2:11 / km) +450m 1:57 / km
ahr:141 max:158 shoes: Genesis Croix de Fer 30 2016

The big hill, from the opposite side, which is one long grind. Increased FTP - tick!

Ice, brufen and compression have got rid of the knee swelling again, and it seems to suffer no ill effects from spinning, so, perhaps I need to stick to this for a while longer and dial back the running comeback plans. Alas. TRIMP 72.7.

Thursday Nov 23, 2017 #

Note

RICE day - the Bakers Cyst is back
12 PM

Cycling (Turbo Trainer) 30:02 intensity: (1:27 @0) + (13:07 @1) + (15:28 @2) 17.43 km (1:43 / km) +38m 1:42 / km
ahr:125 max:133 shoes: Genesis Croix de Fer 30 2016

Easiest possible spin to keep the knee moving. TRIMP 36.1.
7 PM

Gym (Cross-trainer) 30:01 intensity: (1:20 @0) + (7:52 @1) + (9:45 @2) + (7:59 @3) + (3:05 @4) 6.44 km (4:40 / km)
ahr:133 max:157

First time in the uni gym in nearly two years, and who is the first person I bump into? The Silver Fox himself, Brian Bullen. Every time! I think he actually lives there.
Good to bump into John MacEwan, too, haven't seen him for yonks, still looking very fit!
High tempo / low-med resistance hilly workout on the CrossRamp. TRIMP 44.3.

Strength training 15:00 [1]

Quick dash round the machines before heading down to the track to pick up Jamie from Central Athletics training.

Wednesday Nov 22, 2017 #

12 PM

Strength training 55:00 [1]

3WU3DB15 + physio. Knee a bit flakey, still. Rolling calves, quads and ITB seemed to help a bit.
6 PM

Running warm up/down 6:14 [2] 0.6 km (10:23 / km) +6m 9:56 / km
shoes: VJ Irocs

Warm up jog to start of the night-O, along the road. Wasn't sure if this would be enough to make me decide to not go out at all - the knee had been sore even before arriving - but it seemed OK and the race enthusiasm bit, so, what the hell.

Orienteering race 28:15 [4] *** 4.43 km (6:23 / km) +39m 6:07 / km
spiked:16/19c shoes: VJ Irocs

Night-O: Braco. Short course. First back, but managed to snatch defeat from the jaws of victory! The game was afoot when I discovered that both Jase and Sarah were also running short tonight. Set off steadily and only made ca. 20s of errors in total, but ran most of it on my own. Imagine my surprise when I discovered that I was first back, a minute ahead of Jase! But this is me we're talking about, so there had to be a cock-up somewhere, and so it proved, when three of my punches (including the Finish) had failed to register. Seems some of the controls hadn't been switched on, alas! I'd checked all my codes before punching but if I hadn't heard a beep had just assumed that it was one of the units whose beep had stopped working. Nope. Guess it has been a while since I've been the first person to visit a control!! Ah well we all knew I was a wally. And my knee, which was sore before starting, was fine during the run, so I'm pretty happy, really :-D. TRIMP 90.

Tuesday Nov 21, 2017 #

7 AM

Cycling (Turbo Trainer) 33:15 intensity: (2:09 @0) + (2:06 @1) + (7:28 @2) + (16:32 @3) + (5:00 @4) 20.03 km (1:40 / km) +137m 1:36 / km
ahr:139 max:152 shoes: Genesis Croix de Fer 30 2016

Bit creaky this morning - knee and back. Steady. TRIMP 57.3.

Monday Nov 20, 2017 #

1 PM

Gym (Vario) 30:03 intensity: (50 @0) + (2:10 @1) + (16:13 @2) + (9:00 @3) + (1:50 @4)
ahr:135 max:154

XC14. TRIMP 47.4.

Gym (Cross-over) 10:03 intensity: (28 @0) + (35 @1) + (4:27 @2) + (4:33 @3)
ahr:135 max:143

Felt the knee a little during this; dialled back the effort level. Seems OK afterwards - slapped on Voltarol and strapping just in case. TRIMP 15.6.

Strength training 10:00 [1]

Physio exercises for knees/hams/glutes plus raised bench sit-ups.
6 PM

Strength training (Pilates) 30:00 [1]

7 PM

Strength training (Circuits) 20:00 [2]

Still skipping the knee-intensive exercises. Circuits aren't the same when you don't bust a gut.

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