Training Log Archive: rickypIn the 7 days ending Aug 15, 2017:
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Tuesday Aug 15, 2017 #
Swimming (Pool) 1:02:04 [2]
Good session today but found it tough; not because of lack of fitness but because, thanks to Mark, last night I learnt how to make a microwave chocolate mug cake then promptly scoffed it whole.
420m WU
8 x 40m [5s] (easy - fast, fast - easy)
4 x 160m [20s] progressive pull buoy and band - paces were: 1:53/100m, 1:47, 1:42, 1:39
7 x 100m CSS [10s] - paces were: 1:34, 35, 34, 34, 37, 34, 35
(watch then had a mare again - going to replace the battery)
2 x 300m easy pull buoy and band
6 x 100m CSS with takeout, 2 sightings and deckout - paces were around 1:34.
200m WD
Cycling (Road) 5:47 [2]
Cycle up to Croft Farm
Cycling (Road) tempo 31:20 [3]
ahr:135 max:153
TTC 10 mile TT. Calm night and spent most of the time on my drops but 20s off my PB
Running tempo 22:28 [3] 5.9 km (3:48 / km)
ahr:156 max:173
Felt fast but really wasn't. HR reflects this. Tried a tactic before of starting off slow but didn't ramp up enough
Cycling (Road) 10:27 [1]
ahr:113 max:123
Cycle back
Monday Aug 14, 2017 #
Running 25:18 [2] 5.4 km (4:41 / km) +54m 4:28 / km
ahr:135 max:157 shoes: Mizuno Wave Rider 19
Really noticed at Parkrun that my running style has got into bad habits so easy runs like this I started consciously trying to brings my knees up more, making more use of glutes/hamstrings and trying to land on the ball of my feet so i'm less flat-footed. Although this felt really weird it probably looked normal
S & C 1:00:00 [0]
3 x round the 14 station circuit:
30s each
40s each and lap running
30s each
Sunday Aug 13, 2017 #
Running 1:17:21 [2] 12.4 km (6:14 / km) +426m 5:19 / km
ahr:140 max:180 shoes: inov8 MUDCLAW 300
Saturday Aug 12, 2017 #
Running warm up/down 14:13 [2] 2.1 km (6:46 / km)
shoes: inov8 Race Ultra 290
Running race 16:38 [5] 5.0 km (3:20 / km)
I can't be up here on a Saturday and not do Parkrun
Wasn't expecting much but a light tailwind for the second half left optimism in the air.
Huge bunch set off very fast and decided not to join them. Group of 6 of us led by Mark were in a train trying to catch them.
Around 3.5km, Mark kicked on and I was the only one that tried to cling on. Almost caught him but left too much to do for the sprint finish.
Still, a unexpected PB off the back of not running specific training so all good.
Running with Mark did give me some nice evenly-looking splits for once:
3:22, 3:24, 3:20, 3:18, 3:10
Running warm up/down 11:42 [2] 1.8 km (6:30 / km) +20m 6:09 / km
Friday Aug 11, 2017 #
Swimming (Pool) 1:04:18 [2]
250yd WU
250yd easy (breathing every 3, 5, 7, 5, 3 each 50)
200yd Pull buoy
Then a main set of 100yd easy , x00yd Hard (going from 100 to 500)
200yd easy
5 x 50yd Hard [15s]
200yd easy
300yd Pull buoy
200yd WD
Thursday Aug 10, 2017 #
Running 9:44 [1] 1.8 km (5:24 / km) +19m 5:08 / km
shoes: inov8 Race Ultra 290
S & C 1:00:00 [0]
Thoracic exercises
Hip flexor stretches
6kg dumbell
Hurdles
Box jumps
Broad jumps
Agility Ladder
Bulgarian Split Squat 3 x 5+5 30kg
Back Squat 3 x 8x60kg
Bench Press 3 x 8x60kg
6 min Plank routine
Running 9:56 [1] 1.8 km (5:31 / km) +36m 5:01 / km
shoes: inov8 Race Ultra 290
Wednesday Aug 9, 2017 #
Cycling (Road) 4:11:49 [2]
ahr:123 max:158
Brought my bike up so I could go on a least one long ride whilst I'm here and this was my longest ride yet. Weather was good so headed out to Innerleithen via Peebles. Easterly wind helped us along at quite a rate. Stopped at a cafe for lunch then carried on through the Granite pass and down to Edinburgh where the wind wasn't quite as helpful.