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Training Log Archive: rickyp

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Swimming (Pool)4 4:33:51
  Running5 2:29:25 16.71(8:56) 26.9(5:33) 204
  S & C1 1:00:00
  Total9 8:03:16 16.71 26.9 204
  [1-5]8 7:03:16

» now

Sunday Nov 19, 2017 #

11 AM

Swimming (Pool) 1:30:33 [2]

TTC Swim at Bath Uni's 50m Pool - 5600m

Glad I went to this. Really enjoyed it and knee wasn't troublesome. Would be good to do more longer sets like this as was fine until the last set of 100s when my arms felt like giving up but just about got though. Wish i could do tumble turns as the pool edge was high/ no rail to grab onto. Wow 50m felt like a long way when your only used to 20m/25m pools. Arms are going to be feeling it tomorrow.
400m WU
300m Kick (200m front + 100m back)
2 x 100m Build [15s]
3 x 200m Cruise [15s]
3 x 300m Cruise [25s]
5 x 100m Cruise [10s]
3 x 400m Cruise [40s]
10 x 100m Cruise [10s]
500m WD

Saturday Nov 18, 2017 #

8 AM

Swimming (Pool) 56:43 [2]

TTC Swim 3550m

Another technique then speed session which works well. Taking it easy off the wall. This was a tester and since my knee didn't hurt will go along to the swim session tomorrow at Bath's 50m pool.
600m WU
200m Kick with fins (side, side, front, back)
4 x 25m Butterly kick
50m Pipe drill
4 x 50m Windmill
4 x 100m Cruise [10s]
150m Cruise
4 x 100m Cruise [10s]
250m Cruise
4 x 100m Cruise [10s]
400m Cruise
250m WD

Friday Nov 17, 2017 #

6 PM

S & C 1:00:00 [0]

Easy mobilty session. Didn't do any weights at the end to play it safe. Knee didn't hurt doing hops and push offs so that can only by good news

Thursday Nov 16, 2017 #


Time to accept this as an injury so went to my second favourite physio in Cheltenham (as they had an appointment earlier than next thursday). Wasn't able to recreate any pain, even when doing hops and sidesteps, but she diagnosed it as a mild Medial Collateral Ligament sprain (MCL). Told not to do anything that aggravates it at the moment (running, aggressive kicks while swimming, pedalling out of the saddle). Have to wear Kinesio Tape for a week. Learnt an MCL strenghening exercise.

Lucky there are no races on at the moment. In for an easy weekend of mainly swimming and a bit of spinning. Glad I've got ways to x train where i know what i'm doing
6 AM

Swimming (Pool) 54:56 [2]

TTC Swim 3240m

Lots of technique and then some speed again
400m WU
2 x 200m (100m kick front + 100m butterfly kick back)
4 x 25m kick front [15s]
100m easy
10 x 100m drills (pipe drill, chicken wing, finger drag, catch up, 3/4 catchup, glide, mdps)
20m Windmill
4 x 100m Cruise [10s]
2 x 200m Cruise [15s]
4 x 80m off 1:45
6 x 40m off 1:00

Wednesday Nov 15, 2017 #

7 AM

Running 45:43 [2] 8.3 km (5:30 / km) +60m 5:19 / km
ahr:115 max:137 shoes: Salomon Speedcross Vario Trail

Easy 45 before breakfast. Still keeping to terrain as much as possible
1 PM

Running 47:59 [2] 8.9 km (5:23 / km) +67m 5:12 / km
ahr:135 max:166 shoes: Salomon Speedcross Vario Trail

Work social later so fitted in another easy 45mins during lunch. Knee still an issue but only seems to hurt at the beginning of the runs so maybe I should include some limbering beforehand.

Tuesday Nov 14, 2017 #

7 AM

Running 3:53 [1] 0.6 km (6:28 / km) +3m 6:19 / km
shoes: Salomon Speedcross Vario Trail

Jog to pool

Swimming (Pool) 1:11:39 [2]


Back to my Aylesbury Set. Was slightly rushed for time so shorten it slightly. Still, biggest set in a long time so by the end I was tired and focusing on good form rather than splits.

500m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, finger drag, broken arrow, 3/4 catch up)
2 x 100m progressive [10s]
400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull
400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 100m pull
5 x 50m(easy - fast)
100m WD
8 AM

Running 3:51 [1] 0.6 km (6:25 / km)
shoes: Salomon Speedcross Vario Trail

Back to hotel

Monday Nov 13, 2017 #

6 PM

Running 47:59 [2] 8.5 km (5:39 / km) +74m 5:25 / km
ahr:123 max:162 shoes: Salomon Speedcross Vario Trail

Aylesbury. Normally my recovery runs start by going along the canal tow path but i had to get creative when it was blocked off after only 500m

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