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Training Log Archive: bradc

In the 7 days ending Apr 22:

activity # timemileskm+m
  Strength training4 1:55:00
  Elliptigo1 1:09:55 16.47(4:15) 26.5(2:38) 341
  Cycling2 50:50 19.4(2:37) 31.22(1:38) 52
  Running1 41:53 4.69(8:56) 7.55(5:33) 170
  Gym1 41:30 5.5(7:33) 8.85(4:41)
  Intervals1 35:19 2.21(16:01) 3.55(9:57) 117
  Total9 5:54:27 48.26 77.67 681
  [1-5]9 5:39:26

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MoTuWeThFrSaSu

Sunday Apr 22 #

4 PM

Running (Trail) 41:53 intensity: (27 @0) + (1:01 @1) + (13:56 @2) + (25:53 @3) + (36 @4) 7.55 km (5:33 / km) +170m 4:59 / km
ahr:140 max:153 shoes: Salomon Speedtrak 2017

Gathering Stane plus a couple of terrain detours. Rather sluggish after a long day of chores, having failed to drag anyone out for any exercise earlier. Got going eventually, but it was a bit of a struggle today. Very sad to see that they've only gone and felled my favourite bit of mature woodland, which I was looking forward to breezing through - boo.

Saturday Apr 21 #

8 AM

Elliptigo 1:09:55 intensity: (5:11 @0) + (6:35 @1) + (25:21 @2) + (29:01 @3) + (3:47 @4) 26.5 km (2:38 / km) +341m 2:29 / km
ahr:135 max:155 shoes: Elliptigo

Early Elliptigo, but not early enough - I'd have needed to get out half an hour earlier to manage the Blackford-Sherrifmuir circuit before my departure deadline for Scottish Schools XC Champs. I was a bit rusty on the Go, and my L knee was still feeling swollen underneath its brace, but I ignored it. The early greyness lifted to broken cloud by the time I climbed up onto the Muir, to yield glorious views. A lovely start to a busy and enjoyable day. TRIMP 108.5.

Friday Apr 20 #

7 AM

Strength training 30:00 [1]

3DBP12 + core

Thursday Apr 19 #

1 PM

Cycling (Turbo Trainer) 35:06 intensity: (4:06 @0) + (53 @1) + (3:32 @2) + (7:40 @3) + (15:14 @4) + (3:41 @5) 23.5 km (1:30 / km) +52m 1:29 / km
ahr:145 max:166 shoes: Genesis Croix de Fer 30 2016

First time I've tried an FTP test for a while. 5WU, 20 hard, 10 WD. Would probably have been better in erg mode, but it still came back with a decent FTP bump to 272. B*ggered. TRIMP 71.0, avg 244W.
3 PM

Intervals (Hills) 35:19 [3] 3.55 km (9:57 / km) +117m 8:32 / km
shoes: Asics Gel Cumulus 18

Newton Primary running club. 30/60/90/60/30 pyramid session up Newton Loan with the kids. Tried quite hard. Some of those kids are fast. Finished with 6s reps up the hill. Lovely sunny afternoon for it!

Wednesday Apr 18 #

Note
(rest day)

A day of 2.5 PC builds/refurbs but zero exercise. Not the correct ratio.

Tuesday Apr 17 #

7 PM

Gym (Vario) 41:30 intensity: (2:14 @0) + (16:06 @1) + (23:10 @2) 8.85 km (4:41 / km)
ahr:126 max:137

Whilst Jamie and the boys were at Central. Spent most of this workout chatting to Brian so it was hardly at a high level of exertion... TRIMP 50.9.

Cycling (Exercise bike) 15:44 intensity: (3:03 @0) + (7:22 @1) + (5:19 @2) 7.72 km (2:02 / km)
ahr:121 max:138

Just had a few minutes left to kill before heading down to the track to collect the real athletes. TRIMP 16.3.

Monday Apr 16 #

7 AM

Strength training 35:00 [1]

DBP+core.
R achilles pretty tight, heel sore - too much hard surface yesterday.
6 PM

Strength training (Pilates) 35:00 [1]

Managed to trigger my L knee lump with squats, arrrgh
7 PM

Strength training (Circuits) 15:00 [2]

Again just one set of 45/5, although not complaining as I was trying to cover my bad knee

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