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Training Log Archive: rickyp

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Cycling (Road)2 3:05:32
  Swimming (Pool)3 2:56:14
  S & C2 2:00:00
  Orienteering2 1:53:55 6.09(18:42) 9.8(11:37) 16910 /10c100%
  Total9 9:55:41 6.09 9.8 16910 /10c100%
  [1-5]5 6:01:46

» now

Sunday Nov 26, 2017 #

9 AM

Cycling (Road) 2:11:58 [2]
ahr:128 max:162

50.5km +410m avg 23.0km/h

TTC ride part 1. Fancied a cycle today as the weather looked good. Turned out it wasn't the usual 90-120 minute jolly but rather a longer ride stopping at Ledbury for hot drink and cake. This meant I won't have time to head to the forest afterwards but its good to get some more cycling in after over a month.

Very cold start. Some overshoes would have been ideal. Also had no time to fetch my running gloves out the car so went out with fingerless ones which made my fingertips numb instantly. Luckily we had to stop at someone's house before we got going proper and he had a spare pair which were great.

Plan was to head to Ledbury via Pendock and Redmarley but got slighlty lost at the end taking a number of longer backroads.
12 PM

Cycling (Road) 53:34 [3]
ahr:153 max:178

26.0km +186m avg 29.1km/h

TTC ride part 2. Everyone was pretty cold so plan was to get home asap. Unfortunately my chain came off with nine miles to go and although it was a quick fix the others couldn't be bothered to wait so i basically had to do a 20 min TT to claw my way back to the front (11.5km avg 35.4km/h avg hr 169)

Feet still cold.

Saturday Nov 25, 2017 #

8 AM

Swimming (Pool) 1:00:20 [2]

TTC Swim 3550m

Busy today as it was before the AGM which I can't be bothered to go to. Main set was just 200m reps until time to get out and this was more of a mental challenge than anything else - except i went off to hard so ended up just being about surviving.
300m WU
200m Cruise
50 kick easy
4 x 25m Kick Sprint [30s]
2 x 50m Kick (fast, easy)
100m Kick (easy, fast, easy, fast)
25m easy
4 x (50m easy + 15s treading water)
25 body wave under water
4 x 25m without breathing [30s]
4 x 100m build [15s]
9 x 200m Cruise [20s] - started off with a 3:08 but last few around 3:25
150m WD
6 PM

Orienteering (Cranham) 54:33 [0] 4.2 km (12:59 / km) +156m 10:57 / km
(injured) shoes: inov8 MUDCLAW 300

NGOC WNL at Cranham just walking round. Couldn't have got anymore controls in the time limit even if was completely clean.

Friday Nov 24, 2017 #

4 PM

S & C 1:00:00 [0]

Standard routine except small weights still being careful with knee. Think it is healed just not very strong yet as could feel it on the weighted lunges. Won't race until I know it's strong again so if that means missing out next weekend so be it.
3x8 pull ups
Bulgarian split squats: 3x 8+8 32kg
Dumbell walking lunges: 3 x 8 32kg
Sally Up Sally Down Press Ups (2:10)
6 min Plank routine

Thursday Nov 23, 2017 #

6 AM

Swimming (Pool) 59:52 [2]

TTC Swim 3230m

Focusing on speed when tired today. Tough set
250m WU
200m (50m Swim + 50m Pull + 50m Kick + 50m Swim)
200m Reverse IM Drills (50m Catchup + 50m Breast stroke 2/2 + 50m Backstoke 2/2 + 50m Butterfly alternate arms)
3 x 100m Cruise [10s]
120m Cruise
4 x 100m Cruise [30s] alternate FC / BK
200m Cruise Backstroke
20 x 40m with fins [15s] (20m sprint + 20m easy)
120m easy Backstroke
5 x 80m [15s] (15m hard + 5m easy each length)
240m WD

7 PM

Orienteering (Cheltenham South) 59:22 [0] * 5.6 km (10:36 / km) +13m 10:29 / km
spiked:10/10c (injured) shoes: Mizuno Wave Rider 19

NGOC Night Urban Orienteering Event (Cheltenham South)

Just walking round. No pain but didn't want to risk anything as plan to be racing next weekend.
Tonight I was one of the trailists of the phone app MapRun (which I think Mark uses in Taz?). Except for running through the finish before the start and having to reload the event, it worked well, and phone beeped loudly when I was at the control so I knew I was near.

Wednesday Nov 22, 2017 #

6 PM

S & C 1:00:00 [0]

Circuits at Cheltenham College

Foam rolling me knee didn't help. Luckily there was not a lot of running tonight.

2 sets of:
3 x (5 x 30s + 2mins of core)

Tuesday Nov 21, 2017 #

6 AM

Swimming (Pool) 56:02 [2]

TTC Swim 3160m

Really tired so appreciated it being mainly technique until I woke up a bit. Arms also were feeling sore but got better
200m WU
200m Cruise
2 x 200m easy Fins - Alternate breathing each length
200m Cruise Fins
4 x 100m (Cuise, Glide, 2 x 3/4 Catch up)
2 x 80m (40m Kick + 40m Swim)
2 x 20m Body wave (front, back)
80m IM - breast stroke is improving
5 x (100m Cruise [10s] + 20m Sprint [15s])
200m Cruise
4 x 100m Cruise [15s]
80m WD

Monday Nov 20, 2017 #

(rest day)

Aylesbury for 1 day so no time

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