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Training Log: rickyp

In the last 7 days:

activity # timemileskm+mload
  Cycling (Road)2 6:20:30232.6
  S & C8 4:30:00
  Running3 3:13:51 22.09(8:47) 35.55(5:27) 559118.8
  Total13 14:04:21 22.09 35.55 559351.3
  [1-5]5 9:31:41
«
4:20
0:00
FrSaSuMoTuWeTh

Wednesday Jul 8 #

7 AM

Running 1:02:55 intensity: (18 @0) + (1:24 @1) + (28:24 @2) + (30:27 @3) + (2:22 @4) 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 intensity: (7 @0) + (43 @1) + (28:37 @2) + (32:17 @3) 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 intensity: (1:39 @0) + (22:54 @1) + (1:00:48 @2) + (33:56 @3) + (47 @4)
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 intensity: (8 @0) + (1:25 @1) + (45:55 @2) + (21:31 @3) + (13 @4) 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 intensity: (28 @0) + (14:03 @1) + (1:41:47 @2) + (2:09:09 @3) + (14:59 @4)
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

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Injuries

R Hip/PelvisHip Pain69+days
complete history

Training Targets

Jan 1 – Dec 31 (366d)
Running
+ Orienteering [1-5]
450:00:004200km90000m↑
actual:180:38:2640%1988.9km47%33397m↑37%
projected:347:58:1577%3831.2km91%64333m↑71%
S & C 78:00:00
actual:81:20:10104%
projected:156:40:45200%
Running
+ Orienteering
+ Cycling (Road)
+ Cycling (Indoor) [1-5]
450:00:00
actual:285:52:3063%
projected:550:41:08122%

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