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Training Log Archive: bradc

In the 7 days ending Jan 21:

activity # timemileskm+m
  Strength training4 2:40:00
  Running3 2:34:30 15.51(9:58) 24.96(6:11) 594
  Cycling3 2:15:53 49.84(2:44) 80.21(1:42) 983
  Gym1 30:03 3.94(7:38) 6.34(4:44)
  Total11 8:00:26 69.29 111.51 1576
  [1-5]11 7:51:59
averages - weight:63.8kg

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MoTuWeThFrSaSu

Sunday Jan 21 #

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.

Saturday Jan 20 #

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 (1:55 / km) +623m 1:44 / km
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 #

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 (1:31 / km) +102m 1:29 / km
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 #

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 (1:37 / km) +258m 1:33 / km
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.

Wednesday Jan 17 #

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 #

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 #

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...

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