Training Log Archive: rickypIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Note
(rest day)
Saturday Jan 28, 2017 #
Orienteering (Cleeve Hill) 1:05:54 [2] *** 5.6 km (11:46 / km) +143m 10:26 / km
ahr:134 max:157 shoes: inov8 Race Ultra 290
Orienteering (Cleeve Hill) 45:34 [2] *** 4.3 km (10:36 / km) +142m 9:06 / km
ahr:138 max:164 shoes: inov8 Race Ultra 290
Orienteering (Cleeve Hill) 13:06 [3] *** 1.6 km (8:11 / km) +88m 6:25 / km
ahr:148 max:168 shoes: inov8 Race Ultra 290
Friday Jan 27, 2017 #
Running 25:55 [3] 5.2 km (4:59 / km) +51m 4:45 / km
ahr:142 max:158 shoes: Mizuno Wave Rider 18
S & C 1:00:00 [0]
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge
10+10 Bulgarian split somethings
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band
16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off
Agility Ladder
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Broad Jumps
3x10 Weighted lunges (2 x 14kg dumbells)
3x10 Lat Pulldowns (52kg)
Running warm up/down 25:21 [2] 5.04 km (5:02 / km)
ahr:142 max:178 shoes: Mizuno Wave Rider 18
Running tempo 10:46 [5] 3.2 km (3:22 / km)
max:188 shoes: Mizuno Wave Rider 18
Wasn't feeling too optimistic after Wednesday's poor showing, it being cold and rainy and having never done a 3.2km time trial before.
I think i went off slightly too fast so took it slightly easier for the rest and gave it my all on the last lap. Was absolutely spent and couldn't have given much more which was good.
10:46 equates to a vdot of 58.6 which equates to a 5km time of 17:23. This shows i'm not too far off where i was 8 months ago as it wasn't good conditions tonight.
Running warm up/down 5:14 [2] 0.84 km (6:14 / km)
ahr:135 max:140 shoes: Mizuno Wave Rider 18
Thursday Jan 26, 2017 #
Swimming (Pool) 58:54 [2]
Warm up and drills then main session was
100, 200, 300, 400, 300, 200 with 20s recovery all at CSS +3s (which for me is 1:37/100m ) and they were 1:34, 1:38, 1:37, 1:37, 1:38, 1:36.
Running 32:34 [2] 6.6 km (4:56 / km) +16m 4:53 / km
ahr:131 max:150 shoes: Mizuno Wave Rider 18
Wednesday Jan 25, 2017 #
Running warm up/down 11:35 [2] 1.86 km (6:14 / km)
ahr:134 max:152 shoes: Mizuno Wave Rider 18
Running tempo 18:25 [4] 5.02 km (3:40 / km)
ahr:174 max:180 shoes: Mizuno Wave Rider 18
Good to set a benchmark after not doing a 5km for a seriously long time. Much improvement to be made though. Was faffing around at the end waiting for my watch to say 5km so was not as quick as it should be.
Running warm up/down 25:29 [2] 4.02 km (6:20 / km)
ahr:130 max:168 shoes: Mizuno Wave Rider 18
Tuesday Jan 24, 2017 #
Swimming (Pool) 1:01:43 [2]
Warm up and drills then main session was:
4 x 100 (60 fast, 40 easy) [10s]
2 x 200 (CSS + 6s) [20s]
1 x 400 CSS [30s]
2 x 200 (pull buoys and bands) [20s]
4 x 100 (80 CSS, 20 Hard) [20s]
Running 48:57 [2] 9.2 km (5:19 / km) +11m 5:17 / km
ahr:126 max:135 shoes: Mizuno Wave Rider 18
Had earmarked today as a day i would run home from work but i didn't have my act together this morning.
A recovery run was in order anyway. My training hours have significantly increased now i'm back running and not as busy as last week. Also got club speed tests tomorrow and friday so didn't want to do anything requiring too much effort
Monday Jan 23, 2017 #
Orienteering (Cleeve Hill) 1:27:51 [1] 6.2 km (14:10 / km) +199m 12:13 / km
ahr:117 max:146 shoes: inov8 Race Ultra 290