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Training Log Archive: bradc

In the 7 days ending Feb 4:

activity # timemileskm+m
  Strength training4 1:50:00
  Cycling3 1:47:53 38.1(2:50) 61.31(1:46) 989
  Running2 53:21 6.01(8:53) 9.67(5:31) 227
  Elliptigo1 50:08 12.35(4:04) 19.87(2:31) 135
  Swimming1 35:00 0.75(46:56) 1.2(29:10)
  Total11 5:56:22 57.2 92.05 1350
  [1-5]11 5:49:54
averages - weight:63.1kg

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Sunday Feb 4 #

9 AM

Running (Trail run) 15:26 intensity: (1:04 @0) + (32 @1) + (6:34 @2) + (6:13 @3) + (50 @4) + (13 @5) 2.91 km (5:18 / km) +48m 4:54 / km
ahr:135 max:164 (injured) shoes: Hoka Mafate 4

Crap knee jog around Kings Park whilst the kids were at the Junior Park Run. R knee totally useless and painful to start, and didn't get much better; completely fed up with it. Stupid thing. TRIMP 23.8.
3 PM

Cycling (Turbo Trainer) 25:56 intensity: (37 @0) + (43 @1) + (5:43 @2) + (8:18 @3) + (10:35 @4) 15.11 km (1:43 / km) +202m 1:37 / km
ahr:144 max:159 shoes: Genesis Croix de Fer 30 2016

Went into the garage to be greeted by a flat tyre! No time to change the tube, so, I just pumped it up but had to stop on Box Hill to pump it back up again, then rage rode up the hill but blew up - d'oh! Decent time for the loop, though would have been a good PB were it not for the minute of dismounting and frantic pumping. Good all round exercise session before heading off to Edinburgh for the EMFF and an inspiring talk by Mark Beaumont. TRIMP 49.8, avg 251W.

Saturday Feb 3 #

9 AM

Cycling (Turbo Trainer) 41:53 intensity: (1:22 @0) + (3:13 @1) + (5:12 @2) + (27:08 @3) + (4:58 @4) 22.52 km (1:52 / km) +476m 1:41 / km
ahr:141 max:161 shoes: Genesis Croix de Fer 30 2016

Short Zwift before a busy day. Legs not in the game this morning, but I ground it out and was moving OK by the end. Ready for the day by 10am - off to the store to help at the orienteering! TRIMP 75.3, avg 236W

Friday Feb 2 #

7 AM

Strength training 30:00 [1]

3C. Both knees a bit sore - hmm, Elliptigo?

Thursday Feb 1 #

12 PM

Elliptigo 50:08 intensity: (1:46 @0) + (45 @1) + (16:32 @2) + (29:58 @3) + (1:07 @4) 19.87 km (2:31 / km) +135m 2:26 / km
ahr:138 max:155 shoes: Elliptigo

Sunny out. But coooold. And windy. Mr Slow was bundled up to the nines. Legs tired, lots of PWs, but it was still great to be out! TRIMP 85.4.

Wednesday Jan 31 #

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 #

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 (1:42 / km) +311m 1:35 / km
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 #

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!)

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