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Training Log Archive: rickyp

In the 7 days ending Apr 7, 2016:

	activity	#	time	miles		km		+m	load
	Running	9	6:59:05	51.26	(8:11)	82.5	(5:05)	1400	304.6
	Cycling (Indoor)	4	2:24:00						108.0
	Swimming (Pool)	2	30:00						15.0
	S & C	2	20:00						15.0
	Cycling (Road)	2	19:30						9.8
	Total	13	10:32:35	51.26		82.5		1400	452.4
averages - weight:84kg

2:24

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Thursday Apr 7, 2016 #

7 AM

Cycling (Indoor) 36:00 [3]

S & C (Rowing) 10:00 [3]

2.665km

7 PM

Running warm up/down 20:15 [2] 3.82 km (5:18 / km) +10m 5:14 / km
shoes: Mizuno Wave Rider 18

Jog over to Pitville park, warm up and drills

Running intervals 11:01 [4] 3.57 km (3:05 / km) +28m 2:58 / km
ahr:163 max:177 shoes: Mizuno Wave Rider 18

AA Intervals in Pitville Park. Although it was dry, I wish they warned us that this session would include a 800m loop on the grass as then I would have worn trails.

3 x 800m (Actually 760m) [2 min recovery], 5 x 160m uphill sprint [jog back as recovery], 800m recovery jog then 3 x 160m again to finish.

Nice change I just wish my legs were feeling more fresh, still feeling tired from yesterday/ this morning. Tried to stick with Douglas Wright but got chewed up and spat out. Nice to know I won't always be the quickest at these sessions.

2:24, 2:25, 2:34
25s, 28, 27, 27, 27, 27, 27, 27

C • slipping 1

Running 11:10 [2] 2.11 km (5:18 / km)
ahr:158 max:173 shoes: Mizuno Wave Rider 18

Jogging around during recoveries including 800m loop

8 PM

Running warm up/down 17:51 [2] 2.93 km (6:06 / km) +34m 5:45 / km
ahr:131 max:171 shoes: Mizuno Wave Rider 18

Jog back

Wednesday Apr 6, 2016 #

7 AM

Cycling (Indoor) 36:00 [3]

Swimming (Pool) 15:00 [2]

6 PM

Running long 1:33:57 [3] 16.5 km (5:42 / km) +503m 4:56 / km
ahr:137 max:160 shoes: inov8 TRAILROC 255

Solo run on the hills now it is light enough to run off road after work. Most of the paths had dried out nicely but the treacherous path alongside an electric fence was still muddy as the horses use it as a bridleway. One of my feet went into a deep bit and for a while afterwards it felt as if i was running in a boot rather than a running shoe.

I also inadvertently taught some local youths how to stretch as they thought it would be funny to copy what I was doing from across the road before i went into Sainsbury's.

Tuesday Apr 5, 2016 #

6 AM

Running warm up/down 12:44 [2] 1.96 km (6:30 / km) +33m 6:00 / km
ahr:129 max:168 shoes: Mizuno Wave Rider 18

Warm up and drills

7 AM

Running hills 29:13 [3] 6.77 km (4:19 / km) +204m 3:45 / km
ahr:147 max:162 shoes: Mizuno Wave Rider 18

Hills for breakfast. Got a work social at a unknown time later so played it safe and did the running session early. 6 continuous Battledown loops, 3 left, 3 right. Didn't think I was pushing hard enough so went for the segment on the last but won't know until wifi is fixed at home.

Running warm up/down 4:36 [2] 0.9 km (5:07 / km) +11m 4:49 / km
ahr:132 max:153 shoes: Mizuno Wave Rider 18

Jog back

5 PM

Cycling (Indoor) 36:00 [3]

Just enough time for a gym sesh

S & C (Rowing) 10:00 [3]
weight:84kg

2.65km

Monday Apr 4, 2016 #

6 PM

Running 52:56 [2] 11.19 km (4:44 / km) +37m 4:39 / km
ahr:138 max:148 shoes: Mizuno Wave Rider 18

Easy recovery run in the nice evening sunshine. I've never seen Pitville park so busy with joggers and dog walkers.

Sunday Apr 3, 2016 #

10 AM

Running long 1:51:49 [3] 20.14 km (5:33 / km) +540m 4:54 / km
ahr:147 max:172 shoes: inov8 TRAILROC 255

House has been without WiFi all weekend so just glad to get out.

Long steady run on Cleeve Hill. Beautiful weather. Lots of people out. Dry enough for trail shoes. Looking forward to the harvester relays here in June.

Saturday Apr 2, 2016 #

9 AM

Cycling (Road) warm up/down 9:45 [2]

Cycle to parkrun. Finally got round to pumping up the tyres.
3.0km

Running warm up/down 7:02 [2] 1.12 km (6:17 / km)
ahr:133 max:148 shoes: Adizero Adios Boost

Warm up and drills

Running race (Cheltenham Parkrun) 17:25 [4] 4.84 km (3:36 / km)
ahr:166 max:181 shoes: Adizero Adios Boost

Cheltenham Parkrun back on the summer course. I measured it 160m short. All the good runners were probably at the 12 stage relays so I cruised round again. Although it was nice mentally doing only 3 laps of instead of 4, doing a lap of the football pitch was definitely slower due to the grass.

Running warm up/down 3:07 [2] 0.42 km (7:25 / km)
ahr:132 max:137 shoes: Adizero Adios Boost

Jog over to Honeybourne line

10 AM

Running tempo 20:00 [4] 5.21 km (3:50 / km)
ahr:163 max:172 shoes: Adizero Adios Boost

20 min tempo. Hadn't done a tempo after parkrun before. Judging by hr I probably could have tried harder.

Running warm up/down 5:59 [2] 1.02 km (5:52 / km)
ahr:138 max:166 shoes: Adizero Adios Boost

Warm down

Cycling (Road) warm up/down 9:45 [2]
ahr:129 max:144

Cycle back
3.0k

Friday Apr 1, 2016 #

7 AM

Cycling (Indoor) 36:00 [3]

Upped the session to 12 x 2 min [1 min]

Swimming (Pool) 15:00 [2]

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