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Training Log Archive: A smith

In the 7 days ending Oct 15, 2017:

activity # timemileskm+m
  Turbo8 7:10:07
  Running3 2:59:36 24.5(7:20) 39.42(4:33) 357
  Total11 10:09:43 24.5 39.42 357
  [1-5]11 9:57:42

» now

Sunday Oct 15, 2017 #

2 PM

Turbo long 1:40:00 intensity: (3:01 @0) + (41:52 @1) + (42:38 @2) + (12:29 @3)
ahr:137 max:167

Long exercise bike. It felt long. 80 minutes of Star Trek, 10 minutes to get up to the 90 I'd promised myself, then another 10 minutes of bloody mindedness to get the ton.

Some observations: heart rates are weird. Drift upwards is really really significant, notice it much more on the bike than anywhere else (my cadence and effort level felt pretty constant). Also, switching from watching Netflix to listening to music lets me get more out of myself pretty much automatically. Also this is particularly pronounced when said music is Gotta Get Away on repeat.

Saturday Oct 14, 2017 #

9 AM

Running 17:25 intensity: (39 @0) + (8:19 @1) + (8:27 @2) 2.14 mi (8:08 / mi) +37m 7:43 / mi
ahr:134 max:147

To South Park, quick catch up with LC, then some solo jogging. Foot hurting from the start of the run there, which isn't great. Spend a lot of time debating whether to try the session but scared of falling behind in fitness terms, and session was largely uphill and not that long so decided it was worth giving a go to.

Running hills 1:00:06 intensity: (1:00 @0) + (15:22 @1) + (16:13 @2) + (11:24 @3) + (16:07 @4) 7.68 mi (7:50 / mi) +287m 7:01 / mi
ahr:150 max:178

OUCCC Hills. 2*(6mins hilly loop (3mins), 6*150m hill (jog back)). So not quite the same session as 2 weeks ago, and a bit tougher than I'd been expecting, but still not too bad. Much bigger group than 2 weeks ago. First 6 minute rep was decent, back off the front group but working through a bit on the second hill and quicker than 2 weeks ago. On the hills I ended up dropping back off the main guys group, I think just because I was taking a second or two longer on the jog down, but reps consistent with myself. Second 6 minute rep not as good, particularly the second hill. Quads felt really tired, possibly as a result of a big bike day yesterday, and at exactly the point of the hill I wanted to push on my bowels started having other ideas. Lungs felt fine, actually really good, but still losing places, which was frustrating.

Then some jogging at the park (more than planned) and home. Foot hurt throughout, again pain didn't really progress and warm down probably actually better than last Saturday, but still enough to worry.
6 PM


Squats. 4*10(20kg, 50kg, 52.5kg, 55kg). I go through the same mental process every time I do squats. With the bar I think, 'Hmm, this feels worryingly heavy for the warm up'. Then the first squat with weight on the bar I think, 'Ok, now THIS feels like a lot, I probably shouldn't progress weight this time'. And then by the end of the last set I feel fine and not bothered by the weight at all. In conclusion I need to expect the first weighted squats to feel heavy because they're waking the body up and progress the sets more anyway. Ah well, at least this way there's been less injury risk and technique definitely feels like it's been improving.
7 PM

Turbo 25:01 intensity: (27 @0) + (18:22 @1) + (6:12 @2)
ahr:133 max:139

Post squats. Foot has been really hurting since session. Feeling quite low. Seem to be in a cycle of letting it just about recover enough to do the next session, but it's not actually getting better, if anything actually getting worse on average. And not really achieving much in the process, sessions have improved but not at a great rate, and I think that is probably just residual fitness gains from last week when I was actually running. I think I need more than 2 sessions a week to run well, I don't like my warm up simultaneously being my first run in 3 days.

Friday Oct 13, 2017 #

10 AM

Turbo 1:15:01 intensity: (1:55 @0) + (48:46 @1) + (24:20 @2)
ahr:133 max:151

I think the key to long boring cross training sessions is to try and avoid starting thinking about how soon until it ends until you're a significant proportion of the way through. I am not great at this.
6 PM

Turbo 50:01 intensity: (32 @0) + (19:53 @1) + (29:13 @2) + (23 @3)
ahr:138 max:152

It turns out having done a long session in the morning adjusts my brain's standards of what counts as long in quite a nice way. So this was actually really not too bad, other than tired legs. Would have liked to be running, but foot still hurting quite a lot.

Thursday Oct 12, 2017 #

5 PM

Turbo 1:00:01 intensity: (1:13 @0) + (49:57 @1) + (8:41 @2) + (10 @3)
ahr:131 max:153

Have lectures 9-1 on Thursdays, so just one session, and feeling quite drained by the time I got to it. Annoying, but I think I need to just accept Thursdays aren't going to be a great training day and plan around that.

Wednesday Oct 11, 2017 #

11 AM

Running 15:45 intensity: (20 @0) + (55 @1) + (13:35 @2) + (55 @3) 2.0 mi (7:52 / mi)
ahr:142 max:162

Timetable means I can't make the lunchtime EH session this term. Really want to stay off the track for my foot if possible so plan is to solo the sessions at EH. Reluctant jog to EH, getting ready for the pain. Quite inefficient getting out the door after morning lecture, possibly should run straight from lecture in future.

Running 41:33 intensity: (10 @1) + (2:01 @2) + (10:17 @3) + (29:05 @4) 6.97 mi (5:58 / mi) +4m 5:57 / mi
ahr:169 max:178

10*1km(1min) at EH. Started quite well, but times slipped after first 3 reps. Could always push on in the last minute of reps, but could feel that compared to Saturday there were lots of points early on in reps where if I had company I would have pushed on, and solo I couldn't. Had the headwind twice on even reps, though doesn't seem to have made much difference.Times not great, but not awful.

Happy with how I ground the whole session out, mentally was able to keep on getting myself to the start of the next rep without trouble. Kyle arrived to set up for the lunchtime session as I was on rep 6, and having someone watching the last few helped. Some irritating inconsistency in what my watch thinks is 1km (every other rep should in theory be identical, but finish line occasionally moved by 30+m for no discernible reason).

Foot wasn't hurting as badly during reps as it did on Saturday, which was nice. Still aware of it though. Annoying.

Running 17:01 intensity: (13 @0) + (40 @1) + (16:08 @2) 2.11 mi (8:04 / mi) +15m 7:54 / mi
ahr:142 max:150

Jogging with Dutty who was warming up for lunchtime session, then plod home. Quite a satisfying post session feeling, foot aside.
6 PM


Squats. 4*10(20kg, 50kg, 52.5kg. 55kg). Spent the afternoon feeling like I'm getting ill, and debating whether to go to the crew date tonight, so didn't cycle post squats.

Tuesday Oct 10, 2017 #

11 AM

Turbo 30:01 intensity: (45 @0) + (28:34 @1) + (42 @2)
ahr:128 max:138

Legs not feeling great, low heart rate.
5 PM

Running 27:46 intensity: (14 @0) + (3:40 @1) + (22:24 @2) + (1:28 @3) 3.59 mi (7:44 / mi) +15m 7:38 / mi
ahr:140 max:160

Tester jog to see if a session tomorrow is on the cards. Foot definitely feels like it's improved since Saturday. Hurting a bit at the start and a couple of other points but also some pain free jogging. So session is go.

Monday Oct 9, 2017 #

9 AM

Turbo 30:01 intensity: (51 @0) + (24:25 @1) + (4:45 @2)
ahr:132 max:141

Longest I had time for to let me make lectures on time.
6 PM

Turbo 1:00:01 intensity: (51 @0) + (31:36 @1) + (27:10 @2) + (24 @3)
ahr:134 max:155

Hey, I can do an hour! Also my heart rate really crept up from 25 mins onwards (wasn't lifting the effort level), which is nice, and suggests if I want to make the most of my bike sessions I probably ought to focus on longer ones, as this was definitely worth more than 2 half hours.

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