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Training Log Archive: bradc

In the 7 days ending Jun 24, 2018:

activity # timemileskm+m
  Cycling3 1:36:28 22.33(13.9/h) 35.94(22.4/h) 297
  Running3 1:32:20 11.55(8:00) 18.59(4:58) 184
  Intervals1 43:02 5.43(7:55) 8.74(4:55) 75
  Strength training1 40:00
  Orienteering1 37:17 3.14(11:53) 5.05(7:23) 127
  Total9 5:09:07 42.45 68.32 683
  [1-5]8 4:02:25

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MoTuWeThFrSaSu

Sunday Jun 24, 2018 #

9 AM

Running (Trail run) 15:08 intensity: (18 @0) + (19 @1) + (45 @2) + (7:20 @3) + (6:26 @4) 3.18 km (4:46 / km) +50m 4:25 / km
ahr:146 max:154 shoes: Hoka Speedgoat 2

Jog 1...
Around Kings Park whilst Jamie was busy setting a PB at the Junior Park Run. Really did not feel at all like a runner this morning. TRIMP 31.6.

Running warm up/down 3:48 intensity: (13 @0) + (36 @1) + (1:46 @2) + (1:13 @3) 0.69 km (5:30 / km) +2m 5:26 / km
ahr:132 max:140 shoes: Hoka Speedgoat 2

...and jog 2.
Warm down with Jamie, to the play park for some post-run socialising with the mini-Inmans, their hung-over parents, and their ever-chipper grandparents. TRIMP 4.4
11 AM

Cycling (Road) 28:31 [0] 7.91 km (16.6 kph) +71m
ahr:87 max:112 shoes: Genesis Croix de Fer 30 2016

Easy ride to Doune with Jamie. Need to do more of this Dad & son stuff. So much more pleasant and relaxed than the usual grumpfest.
12 PM

Cycling (Road) 36:38 intensity: (35:38 @0) + (1:00 @1) 8.03 km (13.2 kph) +152m
ahr:97 max:120 shoes: Genesis Croix de Fer 30 2016

Post-lunch belly banger ride back from Doune.
Well, *I* had a nice salmon/prawn on toast lunch, Jamie had a huge burger and was struggling! Top marks for the Buttercup cafe, again. Bumped into Ross's sister, Daria, who arrived there ahead of her parents and Ross & Fi, for a family lunch. Lucky we left them some. TRIMP 18.
C • Unprecedented! Don’t think... 2

Saturday Jun 23, 2018 #

Note
(rest day)

Took Jamie to his FVL meet at Grangemouth stadium in the morning, where he ran a 100m and 800m PB. Came back, made lunch, then spent the rest of the afternoon in the garage fettling poor, neglected, old Bertha. Quite chuffed to manage to change the cassette, rear mech, chainset and shift cable all by myself. Even tightened the cones and lubed the BB. Just need the new chain to arrive and then I can phone Gary to plead with him to show me how to set up the gears (I just can't get my head around those).
C • Anytime 5

Friday Jun 22, 2018 #

1 PM

Running (Trail) 31:39 intensity: (24 @0) + (27 @1) + (1:06 @2) + (15:29 @3) + (12:49 @4) + (1:24 @5) 6.34 km (5:00 / km) +39m 4:51 / km
ahr:148 max:165 shoes: Nike Air Pegasus 35

Tired. Had intended to go to the gym but it was too nice out for that. Kept the pace easy (not sure the legs would have been up to more, in any case) but my R h/s was niggling, the tell-tale sign that I need to move to non-impact training for a few days. TRIMP 68.8.

Thursday Jun 21, 2018 #

Note
(rest day)

Official starter at the Newton PS fun run. Mr Air Horn!

Wednesday Jun 20, 2018 #

12 PM

Cycling (Turbo Trainer) 31:19 intensity: (47 @0) + (5:54 @1) + (7:20 @2) + (17:18 @3) 20.0 km (38.3 kph) +75m
ahr:136 max:150 shoes: Genesis Croix de Fer 30 2016

Recovery spin. Thighs like lead after yesterday's token intervals; this is how little training I do! Easy 20km on the turbo to try to get them moving again. TRIMP 49.6, wAvg 225W.
6 PM

Orienteering 37:17 intensity: (21 @1) + (5:13 @2) + (12:38 @3) + (19:05 @4) **** 5.05 km (7:23 / km) +127m 6:33 / km
ahr:148 max:162 shoes: VJ Integrator 2017 dobs

WEE at Colzium, Green course.
Nothing doing in the legs at all this evening - a pretty painful and slow experience! Made a couple of donkey mistakes, too, one faff in the circle and one big banana when I failed to see the bridge 3m to my right, and took a huge detour to my left. Very slow through the thick stuff, but nailed the controls. Foam roller torture tonight! TRIMP 81.5.

Tuesday Jun 19, 2018 #

7 AM

Strength training 40:00 [1]

1 PM

Intervals intervals 43:02 intensity: (33 @0) + (31 @1) + (56 @2) + (14:22 @3) + (11:12 @4) + (15:28 @5) 8.74 km (4:55 / km) +75m 4:43 / km
ahr:155 max:172 shoes: Nike Air Pegasus 35

Everyone else is doing tons of prep for the World Masters Sprint races, whilst I'm sitting on my fat a**e with a sh!te knee. Token effort required. Warmed up with an easy 3km, then tried these Moneghetti rep things that seem popular. Or, in my case, 'Mon, Ya Yeti. Pitiful effort. Time to go back to sitting on my behind nursing a fat knee and eating pies. TRIMP 111.7.

Monday Jun 18, 2018 #

1 PM

Running (Road) 41:45 intensity: (18 @0) + (11 @1) + (1:04 @2) + (8:12 @3) + (27:06 @4) + (4:54 @5) 8.38 km (4:59 / km) +94m 4:43 / km
ahr:154 max:170 shoes: Nike Air Pegasus 35

Livingston cul-de-sac dead-ending in new running clogs - the same as my first running shoes, just 35 revisions later! Quite the slippers. If I were a heel-toe runner I think that I would have been in seventh heaven; as it was, I maybe scraped into the fourth celestial plane.
My vague plan was to find Will's direct route to Dechmont Law, but, of course, I went awry all too soon and spent several frustrating minutes spinning around in endless bird-related cul-de-sacs before finally regaining the correct path.
Even Livingston looks nice from the top of Dechmont Law on a sunny day :-). TRIMP 104.9.
C • office 4

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