Training Log Archive: rickypIn the 7 days ending Aug 20, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Aug 20, 2017 #
Cycling (Road) 1:41:03 [2]
ahr:116 max:145
TTC club ride via Upton and Rhydd. Nice fast group of three of so with not much effort we were motoring along
Cycling (Road) 1:53:30 [2]
ahr:120 max:155
Not satisfied with the day's exercise so far I headed out for an extra loop after the post ride coffee stop. Did my Gretton/Dumbleton Loop. Made sure I did an effort up Overbury hill but unfortunately the descent was spoilt by a pram and a horse so could only reach 60km/h.
Was interesting to see the difference between riding in a group and on my own. When solo my hr was 4 bpm higher but avg speed 3.5km/h slower
Saturday Aug 19, 2017 #
Swimming (Pool) 1:00:17 [2]
Tough set:
600m WU
100m Max distance per stroke with fins
100m Pipe drill with fins
100m Windmill drill
200m Cruise
3 x 150m [30s] (100m Cruise + 50m fast)
3 x 150m [30s] (50m fast + 100m Cruise)
100m max effort - 1:25
2 x 250m [30s] (200m Cruise + 50m fast)
2 x 250m [30s] (50m fast + 200m Cruise)
100m max effort - 1:29
6 x 25m off 40s
100m WD
Running warm up/down 11:00 [2] 1.3 km (8:28 / km) +31m 7:34 / km
ahr:138 max:166 shoes: inov8 MUDCLAW 300
Orienteering race (Mallards Pike) 22:27 [4] *** 3.8 km (5:54 / km) +108m 5:10 / km
ahr:165 max:178 shoes: inov8 MUDCLAW 300
Format was basically 3 score courses that in total had to be completed in 75 mins. Was worried when i was only 2.5 mins under my "allotted" time for this course as i had pushed quite hard but this turned out to be the hardest/longest course.
Orienteering race (Mallards Pike) 17:11 [3] *** 2.7 km (6:22 / km) +69m 5:39 / km
ahr:156 max:175 shoes: inov8 MUDCLAW 300
Orienteering race (Mallards Pike) 16:52 [3] *** 3.2 km (5:16 / km) +57m 4:50 / km
ahr:153 max:166 shoes: inov8 MUDCLAW 300
Friday Aug 18, 2017 #
Cycling (Road) 14:31 [2]
ahr:121 max:145
IW
Orienteering 1:20:48 [2] 12.9 km (6:16 / km) +510m 5:14 / km
ahr:125 max:156 shoes: inov8 MUDCLAW 300
Thursday Aug 17, 2017 #
Swimming (Pool) 19:41 [2]
500m WU
100m longest stroke
400m above Cruise
Swimming (Pool) 40:27 [2]
Forgot to change the battery so uselss for splits
S & C 1:00:00 [0]
3x8 pull ups
Bulgarian split squats: 3x 8+8 36kg
Dumbell walking lunges: 3 x 8 36kg
Dumbell Benchpress: 3 x 8 36kg
6 min Plank routine
Cycling (Road) 12:29 [1]
ahr:111 max:139
Easy back from the gym
Wednesday Aug 16, 2017 #
Running 28:41 [2] 5.0 km (5:44 / km) +38m 5:32 / km
ahr:121 max:129 shoes: Mizuno Wave Rider 19
Running warm up/down 19:36 [2] 3.45 km (5:41 / km)
ahr:131 shoes: Mizuno Wave Rider 19
Running intervals 10:49 [4] 3.71 km (2:55 / km)
ahr:146 max:161 shoes: Mizuno Wave Rider 19
First intervals session in ages. Wasn't on a track but on the field next to the leisure centre. Averaging around 42s for the 230s.
Running 18:13 [1] 3.16 km (5:46 / km)
ahr:153 max:167 shoes: Mizuno Wave Rider 19
Running warm up/down 12:17 [2] 2.16 km (5:41 / km)
ahr:134 max:164 shoes: Mizuno Wave Rider 19
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