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Training Log Archive: bradc

In the 7 days ending Nov 21:

activity # timemileskm+mload
  Cycling7 4:41:20 96.94(20.7/h) 156.01(33.3/h) 801110.0
  Strength training6 2:50:0017.0
  Walking1 1:19:09 3.88(20:24) 6.24(12:41) 1608.2
  Total14 8:50:29 100.82 162.25 961135.3
  [1-5]14 8:40:15

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MoTuWeThFrSaSu

Sunday Nov 21 #

12 PM

Cycling (Zwift) 41:04 intensity: (3:36 @2) + (23:39 @3) + (13:49 @4) 25.23 km (36.9 kph) +92m
ahr:139 max:153

Steady Sunday Spin, high cadence all the way.
5 PM

Strength training 25:00 [1]

3DBMC

Saturday Nov 20 #

12 PM

Cycling (Zwift workout) 1:08:24 intensity: (20 @1) + (19:10 @2) + (35:32 @3) + (13:22 @4) 35.04 km (30.7 kph) +255m
ahr:132 max:150 shoes: Genesis Croix de Fer 30 2016

Spiked Tempo. Pretty easy workout, tbh.

Friday Nov 19 #

12 PM

Strength training 40:00 [1]

2C+
5 PM

Cycling (Zwift) 31:27 intensity: (1:42 @2) + (18:10 @3) + (11:35 @4) 20.02 km (38.2 kph) +101m
ahr:137 max:155 shoes: Genesis Croix de Fer 30 2016

Steady 20 Fri-yay

Thursday Nov 18 #

8 AM

Strength training 15:00 [1]

3MC+
9 AM

Cycling (Road) 33:37 intensity: (21 @1) + (2:57 @2) + (14:36 @3) + (15:43 @4) 12.48 km (22.3 kph) +122m
ahr:139 max:154 shoes: Specialized Globe Vienna Disc

Cycled home from the Hyundai garage in Stirling, after dropping off the car. Into the wind and uphill. A little damp, and very mild - sweating buckets in the winter hi-viz jacket.
4 PM

Cycling (Road) 28:31 intensity: (20 @0) + (1:09 @1) + (2:14 @2) + (15:33 @3) + (9:15 @4) 12.51 km (26.3 kph) +35m
ahr:136 max:149 shoes: Specialized Globe Vienna Disc

Back to the garage to collect the car, in the dark. Very windy and a bit damp.

Wednesday Nov 17 #

8 AM

Strength training 25:00 [1]

5 PM

Cycling (Zwift) 30:04 intensity: (7 @1) + (6:49 @2) + (9:34 @3) + (13:34 @4) 20.06 km (40.0 kph) +110m
ahr:138 max:158 shoes: Genesis Croix de Fer 30 2016

Steady 20 with some short efforts. Target of sub-30 achieved with 1s to spare!

Tuesday Nov 16 #

7 AM

Strength training 15:00 [1]

4MC+. Still testing negative.
6 PM

Cycling (Zwift workout) 48:13 intensity: (11:22 @2) + (11:07 @3) + (25:44 @4) 30.66 km (38.2 kph) +86m
ahr:137 max:156 shoes: Genesis Croix de Fer 30 2016

Sub-threshold XXs. Decent workout with essentially 30 minutes of sustained Z3/4 effort including 10 surges.

Monday Nov 15 #

1 PM

Walking (Turfing) 1:19:09 intensity: (9:54 @0) + (57:20 @1) + (10:51 @2) + (1:04 @3) 6.24 km (12:41 / km) +160m 11:14 / km
ahr:99 max:134 shoes: Hoka Stinson 4 ATR

Negative PCR and no symptoms, so allowed out of the house, but staying away from folks as much as possible as per guidance. Turf out the back in the sunshine, including 5 minute 2-metre chat with Brian.

Knee not terribly happy even just with walking. Geez-o.
6 PM

Strength training (Pilates & circuits) 50:00 [1]

Stiff and sore to start - much needed.

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