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Training Log Archive: bradc

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Cycling4 4:32:53 84.38(3:14) 135.79(2:01) 221895.6
  Strength training1 1:00:008.0
  Running1 20:00 1.55(12:52) 2.5(8:00) 802.0
  Total6 5:52:53 85.93 138.29 2298105.6
  [1-5]6 5:51:21

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MoTuWeThFrSaSu

Saturday Feb 15 #

12 PM

Cycling (Turbo) 1:30:08 intensity: (6:06 @1) + (21:26 @2) + (23:02 @3) + (39:34 @4) 46.27 km (1:57 / km) +805m 1:48 / km
ahr:135 max:159 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Kirizuma. Hard work - 40 mins in Z5. That last Kirizuma rep was a killer, just about scraped it out. Legs very flat after a day in the car yesterday. Looking forward to some sunny cycles IRL for the next week!

Friday Feb 14 #

Note
(injured) (rest day)

And today's exercise was... Sitting in a car for 8 hours.

Thursday Feb 13 #

12 PM

Cycling (Turbo) 1:02:24 intensity: (13 @0) + (6:28 @1) + (14:13 @2) + (24:23 @3) + (17:07 @4) 32.78 km (1:54 / km) +275m 1:50 / km
ahr:132 max:160 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - "Spaded Sweetie". Nothing sweet about this - it was a proper workout at or near FTP for much of the time, with some high cadence reps thrown in for good measure. Good stuff. A welcome break from the desk.
4 PM

Running (Trail run) 20:00 [1] 2.5 km (8:00 / km) +80m 6:54 / km
(injured) shoes: 2019 Speedgoats

Easy jog with the school running club, before I set them off on a muddy relay. Knee just about held together - not very happy on the down bits, in particular.

Wednesday Feb 12 #

Note
(rest day)

Too much going on today, probably needed a day off anyway

Tuesday Feb 11 #

4 PM

Cycling (Zwift workout) 1:00:21 intensity: (3:36 @1) + (13:08 @2) + (43:37 @3) 30.32 km (1:59 / km) +646m 1:48 / km
ahr:126 max:140 (injured) shoes: Genesis Croix de Fer 30 2016

BMU - Giza, More a recovery session than a workout - legs and knee appreciated the gentle effort level.

Monday Feb 10 #

1 PM

Cycling (Zwift workout) 1:00:00 intensity: (1:19 @0) + (6:41 @1) + (14:15 @2) + (13:23 @3) + (22:07 @4) + (2:15 @5) 26.42 km (2:16 / km) +494m 2:05 / km
ahr:132 max:163 (injured) shoes: Genesis Croix de Fer 30 2016

More VO2 reps - step up in duration (5 x 3mins @ 115% FTP, 105 cadence). Last one was a bit hard; legs tired.
Really must change the chain on the CdF, > 5k miles and sounding a bit rattly (like me).
6 PM

Strength training (Pilates) 40:00 [1]
(injured)

Strength training (Circuits) 20:00 [2]
(injured)

1 x 40/10, 1 x 30/10. L knee not very happy, needed ice afterwards.

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