Attackpoint - performance and training tools for orienteering athletes

Training Log: rickyp

In the last 7 days:

activity	#	time	miles		km		+m	load
Cycling (Road)	2	6:20:30						232.6
S & C	8	4:30:00
Running	3	3:13:51	22.09	(8:47)	35.55	(5:27)	559	118.8
Total	13	14:04:21	22.09		35.55		559	351.3
[1-5]	5	9:31:41

4:20

0:00

Wednesday Jul 8 #

7 AM

Running 1:02:55 10.93 km (5:46 / km) +218m 5:14 / km
ahr:139 max:164 shoes: Salomon Speedcross 4 (Grey) 3

60 mins easy via the Craiglockharts. Exploring Craiglockhart West for the first time. First consecutive day of running in over a month.

8 AM

S & C 20:00 [0]

UtB

7 PM

S & C 45:00 [0]

Hip rehab

Tuesday Jul 7 #

7 AM

Running 1:01:44 11.67 km (5:17 / km) +168m 4:56 / km
ahr:138 max:156 shoes: New Balance 1080v9

60 mins easy flat Seat. The route I should have done 9 days ago instead of going up the Crags. No walking. Just 2 photo stops

8 AM

S & C 20:00 [0]

UtB mobility

7 PM

S & C 55:00 [0]

Mobility: WU
Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller

Monday Jul 6 #

8 AM

S & C 20:00 [0]

UtB

6 PM

Cycling (Road) 2:00:04
ahr:129 max:165

54.474km + 248.1m avg 27.4km/h

2 hours easy along along the coast with JT

Sunday Jul 5 #

10 AM

Running 1:09:12 12.95 km (5:21 / km) +172m 5:01 / km
ahr:136 max:160 shoes: New Balance 1080v9

60 mins easy via Craigmillar.

1 min walk at 45 mins. Yesterday's ride wouldn't have helped the hips as I didn't stretch afterwards. Nonetheless no bad feels, just being cautious.

7 PM

S & C 45:00 [0]

Hip rehab

Saturday Jul 4 #

9 AM

Cycling (Road) 4:20:26
ahr:139 max:175

114.719km +1109.3m avg 26.5km/h

JT had planned a long ride back to his parents. I saw the weather forecast had improved over the last few days so I agreed to join him as far as Innerleithen.

Weather was fine to start with but got caught in a rain shower after the Granites. I left JT at Traquair and then started my journey back solo via Pebbles, Romanno Bridge and West Linton.

It was probably the tail wind at the end but I did feel strong at the end considering it was over 100km.

Friday Jul 3 #

8 AM

S & C 20:00 [0]

UtB

2 PM

S & C 45:00 [0]

Benefits of working from home this was done during a company wide call

Mobility: WU
Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets

« Earlier

Next Up

15w, 3d: mainova Frankfurt Marathon Y!!
41w, 3d: Virgin Money London Marathon Y!!
All Upcoming

Injuries

R Hip/Pelvis	Hip Pain	69+days
complete history

Training Targets

Jan 1 – Dec 31 (366d)
Running + Orienteering [1-5]	450:00:00		4200km		90000m↑
actual:	180:38:26	40%	1988.9km	47%	33397m↑	37%
projected:	347:58:15	77%	3831.2km	91%	64333m↑	71%
S & C	78:00:00
actual:	81:20:10	104%
projected:	156:40:45	200%
Running + Orienteering + Cycling (Road) + Cycling (Indoor) [1-5]	450:00:00
actual:	285:52:30	63%
projected:	550:41:08	122%