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Training Log Archive: bradc

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Cycling3 3:27:01 62.3(18.1/h) 100.26(29.1/h) 945
  Orienteering1 1:16:21 4.87(15:41) 7.84(9:45) 387
  Gym1 40:14
  Strength training1 40:00
  Running1 10:36 1.01(10:30) 1.63(6:31) 78
  Total6 6:14:12 68.18 109.72 1410
  [1-5]6 6:13:36

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

11 AM

Running 10:36 intensity: (13 @0) + (10 @1) + (25 @2) + (7:29 @3) + (2:19 @4) 1.63 km (6:31 / km) +78m 5:16 / km
ahr:137 max:148 shoes: 2019 VJ Falcon

Jog to the start. Legs creaking.

Orienteering 1:16:21 intensity: (11 @1) + (10 @2) + (1:56 @3) + (1:00:26 @4) + (13:38 @5) *** 7.84 km (9:45 / km) +387m 7:49 / km
ahr:155 max:166 shoes: 2019 VJ Falcon

First M45L of the season, I think, but I wanted to come to it a bit tired, as training for the big M35 course in a fortnight's time. Ticked that box: my legs were jaded from the start. Settled into a steady plod, navigating OK - apart from a 2 minute mistake at #5 due to poor direction - until both the fatigue and hunger made me lose focus and I got scrappy for a couple of controls. Realised, though, and was pleased to put a stop to it; clean through the last few. Well pooped at the end. Great, physically challenging area.

RG: https://www.interlopers.routegadget.co.uk/rg2/#47&...

Saturday Sep 7, 2019 #

12 PM

Cycling 2:11:57 intensity: (16 @0) + (4:04 @1) + (58:05 @2) + (1:01:04 @3) + (8:28 @4) 56.05 km (25.5 kph) +363m
ahr:126 max:156 shoes: Genesis Croix de Fer 30 2016

Glorious day for an easy spin on the bike. All good until I nearly got flattened in a road rage RTI at Dobbies. Shaking like a leaf for a couple of minutes after, and got the hee-haw out of there. In retrospect I decided that this had been the wrong thing to do, and called in to the police, who kindly phoned me back to tell me that the tractor driver had decided not to press charges (as they were from Leeds!) but the raging kamikaze - who had been cautioned - had to deal with the fact that a) he was actually totally at fault, and b) he'd written his car off by his own actions. Scary people out there.

Friday Sep 6, 2019 #

1 PM

Gym (Cross trainer) 40:14 intensity: (7 @0) + (22 @1) + (1:13 @2) + (5:33 @3) + (26:44 @4) + (6:15 @5)
ahr:149 max:167

30 mins Elliptical, 10 mins Vario. Followed by 10 mins of core exercises (not logged).

Thursday Sep 5, 2019 #

12 PM

Cycling (Turbo Trainer) 35:03 intensity: (1:03 @2) + (8:15 @3) + (22:24 @4) + (3:21 @5) 22.04 km (37.7 kph) +180m
ahr:147 max:169 shoes: Genesis Croix de Fer 30 2016

Lunchtime steady - 15 minutes flat, 15 hilly, 5 w/d. Decent grind. Running club later.

Wednesday Sep 4, 2019 #

1 PM

Cycling (Turbo Trainer) 40:01 intensity: (21 @1) + (58 @2) + (22:41 @3) + (11:25 @4) + (4:36 @5) 22.17 km (33.2 kph) +402m
ahr:143 max:168 shoes: Genesis Croix de Fer 30 2016

Time to get moving again, although not a run yet. Lunchtime blast on the turbo. Decent pace throughout and good effort on the two NYC KOMs: 18s PB (4:16) on the KOM and matched my 3:29 on the reverse KOM. Had thought I was going Sprint-O this eve but forgot that the kids have stuff on and it's not going to work out. Oh well.

Monday Sep 2, 2019 #

7 AM

Strength training 40:00 [1]

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