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Training Log Archive: bradc

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Cycling5 2:53:40 64.57(2:41) 103.91(1:40) 765
  Hill walking1 2:07:47 6.05(21:07) 9.74(13:07) 801
  Gym3 1:30:00 4.11 6.62
  Strength training3 1:30:00
  Total11 8:01:27 74.73 120.27 1566
  [1-5]11 7:10:39

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Note
(rest day)

Rest day probably required - thighs a bit sore. Family stuff (incl. frosty walk to Ashfield)

Saturday Dec 9, 2017 #

7 AM

Hill walking 2:07:47 intensity: (46:15 @0) + (28:21 @1) + (32:18 @2) + (20:53 @3) 9.74 km (13:07 / km) +801m 9:18 / km
ahr:122 max:148 shoes: VJ Integrator 2017 dobs

Sunrise on Ben Ledi, Wee adventure. Legs pretty hill unfit, but most of the gasps were because of the views. Awesome. Great excuse for eating cake before 9am. TRIMP 128.5.
12 PM

Cycling (Turbo Trainer) 40:01 intensity: (19 @0) + (29 @1) + (2:25 @2) + (25:29 @3) + (11:19 @4) 24.34 km (1:39 / km) +244m 1:34 / km
ahr:146 max:156 shoes: Genesis Croix de Fer 30 2016

Second lunch justification ride. The problem with starting the day early is that you've already eaten two breakfasts and your lunch before midday. More calorie burn required, and I still had my Saturday morning exercise slot, so... TRIMP 83.1 a214W.

Friday Dec 8, 2017 #

6 PM

Cycling (Turbo Trainer) 30:02 intensity: (57 @0) + (2:08 @1) + (21:23 @2) + (5:34 @3) 17.05 km (1:46 / km) +114m 1:42 / km
ahr:132 max:144 shoes: Genesis Croix de Fer 30 2016

Wee spin to loosen the back after a long day sitting down. Thighs almost a bit DOMS-y after yesterday's effort; this did the trick. TRIMP 43.6 a187W.

Strength training 40:00 [1]

3C2DB(15)

Thursday Dec 7, 2017 #

5 PM

Cycling (Turbo Trainer) 38:37 intensity: (1:15 @0) + (2:59 @1) + (5:43 @2) + (20:49 @3) + (7:51 @4) 23.39 km (1:39 / km) +204m 1:35 / km
ahr:142 max:161 shoes: Genesis Croix de Fer 30 2016

Volcano climb. Burning some calories before the geriatric bikers' annual Edinburgh knees up, although I probably didn't even burn off all of the stollen and brioche I've scarfed today already, oops.
My back has been pretty sore the last couple of days - hope it's not related to the cycling. TRIMP 71.2 a215W.

Wednesday Dec 6, 2017 #

7 AM

Strength training 30:00 [1]

3C+physio
12 PM

Cycling (Turbo Trainer) 35:00 intensity: (37 @0) + (1:23 @1) + (1:18 @2) + (9:06 @3) + (19:41 @4) + (2:55 @5) 21.56 km (1:37 / km) +135m 1:34 / km
ahr:150 max:167 shoes: Genesis Croix de Fer 30 2016

Zwift - Hard - PB hunting. Last minute change of plan means no O this evening, so, a hard lunchtime turbo session had to do instead. Smashed some PBs - the highlight being taking my Hilly Route down from 15:22 to 14:39. TRIMP 81.6, a223W

Tuesday Dec 5, 2017 #

7 AM

Strength training 20:00 [1]

3DB
7 PM

Gym (Cross-trainer) 35:00 intensity: (25 @0) + (1:56 @1) + (8:02 @2) + (14:01 @3) + (9:37 @4) + (59 @5) 6.62 km (5:17 / km)
ahr:143 max:165

Quick high cadence blast at the uni gym before collecting Jamie from Stirling High. TRIMP 67.1

Monday Dec 4, 2017 #

7 AM

Cycling (Turbo Trainer) 30:00 intensity: (1:00 @0) + (4:07 @1) + (21:34 @2) + (3:19 @3) 17.57 km (1:42 / km) +68m 1:41 / km
ahr:132 max:142 shoes: Genesis Croix de Fer 30 2016

Breakfast spin - calves as tight as drums, clearly they aren't used to this running thing! Good to get this wee loosener in before work. TRIMP 43.2, a190W
6 PM

Gym (Pilates) 35:00 [1]

7 PM

Gym (Circuits) 20:00 [2]

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