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Training Log Archive: rickyp

In the 7 days ending Jul 14, 2017:

	activity	#	time	miles		km		+m				load
	Running	8	7:49:55	47.16	(9:58)	75.9	(6:11)	2677				315.1
	S & C	2	2:00:00
	Orienteering	1	35:46	4.97	(7:12)	8.0	(4:28)	55	16 /	18c	88%	26.8
	Cycling (Road)	1	14:15									7.1
	Total	11	10:39:56	52.13		83.9		2732	16 /	18c	88%	349.1
	[1-5]	9	8:39:56
averages - weight:85kg

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Friday Jul 14, 2017 #

5 PM

S & C 1:00:00 [0]

WU
3x8 pull ups
Bulgarian split squats: 3x 8+8 36kg
Dumbell Benchpress: 3 x 8 36kg
Tried Sally Up Sally Down Press Ups but arms were too tired
Plank: 3 x (30s front + 30s L + 30s R)

Thursday Jul 13, 2017 #

Event: Evening Urban Event

8 AM

Cycling (Road) 14:15 [2]
ahr:133 max:159

5.9km +58m avg 25.1km/h

IW

6 PM

Running warm up/down 10:18 [1] 1.4 km (7:21 / km) +7m 7:11 / km
ahr:111 max:137 shoes: Mizuno Wave Rider 19

WU and drills

Orienteering race (Barnwood) 35:46 [3] ** 8.0 km (4:28 / km) +55m 4:19 / km
ahr:156 max:170 spiked:16/18c shoes: Mizuno Wave Rider 19

NGOC urban evening event at Barnwood - Long 5.7km

Planned here last year so I knew what to expect. Wasn't too impressed with the 1st half of the course with very easy routechoice but the second half was alright. The only real cause for concern was whether the river was allowed to be crossed as it had a thin black line. I deduced "No" (and i think so did the planner) so did some long legs running around where others cut across.

7 PM

Running warm up/down 10:04 [2] 1.6 km (6:17 / km) +9m 6:07 / km
ahr:126 max:134 shoes: Mizuno Wave Rider 19

Wednesday Jul 12, 2017 #

1 PM

Running 1:42:42 [3] 17.1 km (6:00 / km) +593m 5:07 / km
ahr:144 max:181 shoes: inov8 MUDCLAW 300

Steady on the seat again before I head back down South. Set myself a little challenge of not doing any of the same climbs as on Monday. This meant no MFD but to make up for it I went all the way to the top of the Seat.

Tuesday Jul 11, 2017 #

8 AM

Running 9:42 [2] 1.8 km (5:23 / km) +14m 5:11 / km
shoes: Mizuno Wave Rider 19

Jog to gym with ColmM

9 AM

S & C 1:00:00 [0]
weight:85kg

S&C with Andrew, ColmM and Emily whilst I'm here

Thoracic exercises
2 x 10 16kg Goblet squat
10+10 Hip hinge
10+10 Box squat
Inchworm & Spiderman Crawl
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
10 Box jumps, 10 Box jumps 1 legged landing
3 broad jumps, 3 triple broad jumps

Back squat: 5 20kg, 5 40kg, 6 50kg, 3 x 6 60kg
Deadlift: 5 40kg, 3 x 5 50kg
Bulgarian Split Squat: 2 x 5+5 32kg, 5+5 36kg
Dumbell Benchpress: 2 x 8 36kg

C • Session 3

10 AM

Running 10:16 [2] 1.8 km (5:42 / km) +32m 5:14 / km
shoes: Mizuno Wave Rider 19

Jog back

Monday Jul 10, 2017 #

12 PM

Running 1:38:36 [2] 15.8 km (6:14 / km) +661m 5:10 / km
ahr:137 max:173 shoes: inov8 MUDCLAW 300

I can't be in Edinburgh without going for a run on the Seat. Combined this as an opportunity to also find some geocaches in and around Holyrood Park that i still haven't found. Somehow still set a very slow PB up MFD on tired legs.

Sunday Jul 9, 2017 #

3 PM

Running long 1:54:09 [3] 18.7 km (6:06 / km) +839m 4:59 / km
ahr:143 max:165 shoes: inov8 MUDCLAW 300

Drive up from Yorkshire to Edinburgh for Mark's graduation. Convinced the parents to drive via the Pentlands so they could drop me off and I would run the rest of the way.

Route was Castlelaw, Allermuir, Caeketton, Hill End Ski Centre, Caeketton via the North side, Allermuir, Swanston, Braids, Blackford.

Saturday Jul 8, 2017 #

7 AM

Running 1:54:08 [3] 17.7 km (6:27 / km) +522m 5:37 / km
ahr:139 max:164 shoes: inov8 MUDCLAW 300

In Yorkshire for an aunties birthday. Not satisfied with just a long walk on the agenda, set off for a long run before breakfast. Had planned to run to Braithwaite Moor and run along the North side but the path on the map either didn't exist or was so overgrown with bracken that I didn't see it. Anyway, I bailed on that plan and ran back a shorter route which was just as well as I had overestimated how fast I would be running.

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