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Training Log Archive: rickyp

In the 7 days ending Apr 22:

activity # timemileskm+m
  Cycling3 8:05:28
  Running6 2:19:23 16.22(8:35) 26.11(5:20) 156
  Swimming (Pool)2 1:43:17
  S & C1 1:00:00
  Orienteering1 58:02 8.45(6:52) 13.6(4:16) 57
  Cycling (Indoor)1 45:00
  Total12 14:51:10 24.67 39.71 213

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Sunday Apr 22 #

12 PM

Cycling 3:35:08 [2]
ahr:125 max:154

95.05km +693m avg 26.5km/h

Realised I haven't actually done 90km plus in a long time and with the race in 3 weeks I thought i better just go out and do it even though I've already done plenty of miles this weekend. Fitted another bottle cage to my bike and may even go buy a third to attach between the aerobars.

Race nutrition strategy will involve some gels, flapjack and 2-3 bottles of Active Root but i may substitute one of the bottles for honey and water as I've read that's good and I wished I practised with that today.

Nice sunny day, took me ages to get out initially as like every year, got caught up in the marathon coverage. Country roads fairly empty but came across a convoy of 20 tractors at one point and then found I was heading right into the path of an oncoming cycle race so stopped and watched them pass.

One big loop Tredington, Gotherington, Gretton + Greet, Dumbleton, Bredon Hill anticlockwise, Pershore, Croome, Upton, Wellend, Staunton, Deerhust and back

Saturday Apr 21 #

7 AM

Running 6:10 [2] 1.06 km (5:49 / km) +8m 5:36 / km
ahr:133 max:144 shoes: inov8 X-TALON 212 Black/Yellow

Jog to leisure centre
8 AM

Swimming (Pool) 47:00 [2]

TTC Swim 2800m

Shorter distances in the set today, focusing on speed. What ever problem I had with my shoulder on Tuesday seems to have gone away which is good.

Two fast guys in my lane weren't taking the full recovery which meant two of us slower swimmers who wanted the recovery either had to have less recovery to stay with them or let the go and have to do a smaller set in order to regroup.

5 x 200m - Swim, Pull, Kick, Swim, Kick
2 x 50m Windmill
4 x 25 Sprint [10s] + 4 x 50m Sprint [10s]
2 x 100m Build
2 x (25m Cruise + 50m Sprint + 75m Cruise + 100m Sprint + 100m Cruise +
75m Sprint + 25m Sprint) - all [15s]
25m Cruise + 50m Sprint + 75m Cruise + 100m Sprint + 50m Cruise - all [15s]
9 AM

Running warm up/down 6:39 [2] 0.76 km (8:45 / km) +3m 8:35 / km
ahr:134 max:147 shoes: inov8 X-TALON 212 Black/Yellow

Jog over to Parkrun + drills

Running race 17:39 [4] 5.04 km (3:30 / km) +30m 3:24 / km
ahr:176 max:195 shoes: inov8 X-TALON 212 Black/Yellow

Tewkesbury Parkrun

28s quicker than last week, maybe I was trying less hard in the swimming. Same fast 35yr old from Cheltenham turned up again. Was hoping to make it a closer race but he just ran away, finishing over a minute ahead

Running warm up/down 13:23 [2] 2.2 km (6:05 / km) +14m 5:54 / km
ahr:136 max:148 shoes: inov8 X-TALON 212 Black/Yellow

WD lap of parkrun then jogged over to the leisure centre. Saw some club members getting ready for a bike ride in 15 mins so told them I'll be there and quickly jogged home and changed.
10 AM

Cycling 2:21:00 [2]
ahr:134

58.28km +363m avg 24.8km/h

Nice group of 4 of us headed out for 2 hours easy. I was still in my vest but didn't matter as it was a nice sunny day. Quite a flat route going along a lot of small country lanes I hadn't been along before. Had no actual food with me so really hungry by the end.

Birtsmorton, Wellend, Upton, Croome, Defford, Twyning and back

Friday Apr 20 #

6 PM

Cycling 2:09:20 [2]
ahr:124 max:151

59.14km +434m avg 27.4km/h

No question I was going to go cycling today in the sun. Mixed it up and went anticlockwise round Bredon Hill. Left the car at work then carried on back home.

Thursday Apr 19 #

6 PM

Running warm up/down 5:32 [2] 0.8 km (6:55 / km)
ahr:131 max:148 shoes: Mizuno Wave Rider 20

Jog to Morrisons and drills

Orienteering race (Tewkesbury) 58:02 [4] * 13.6 km (4:16 / km) +57m 4:11 / km
ahr:165 max:173 shoes: Mizuno Wave Rider 20

Got a work social this evening. Not enough time to do the scheduled MapRun event in Gloucester so did the Tewkesbury one as soon as I got in.

Routegadget

Route was fine but I was just way too dehydrated and it didn't help that it was the hottest day of the year so far. Therefore probably could have got 570 on another day but don't think I could clear them.
7 PM

Running warm up/down 3:44 [2] 0.6 km (6:13 / km) +3m 6:04 / km
shoes: Mizuno Wave Rider 20

Jog home

Wednesday Apr 18 #

7 PM

Running 1:16:14 [2] 13.8 km (5:31 / km) +88m 5:21 / km
ahr:130 max:157 shoes: Salomon Speedcross Vario Trail

Was undecided about what to do tonight - such a nice evening that it would be rude not to do anything. Ended up going along to TRC but no-one was there. Hung around for five minutes then decided to do my own thing. Deerhust loop was accessible now the floodwater has gone and ground dried out a bit. Shoulder also not an issue when running, probably won't try swimming yet out of precaution and leave that for the weekend.

Tuesday Apr 17 #

6 AM

Swimming (Pool) 56:17 [2]

TTC Swim 3150m

Focusing on different speeds; easy, cruise, fast
Got a twinge/niggle in left shoulder, probably a result of circuits yesterday. Didn't affect speed, just could feel from time to time. Hopefully it will go away soon and wont affect running. Have been expecting a niggle to surface but thought it would be leg related rather than anywhere else

2 x (200m easy + 50m Kick)
5 x 100m Cruise
100m Fast + 50m easy
3 x 120 Pull - Pull, Pull + paddles, fists
2 x 100m fists - Cruise, 3/4 Catch up
100m Cruise
5 x 60m Build
5 x 100m - Cruise [10s], Alt S/F [15s], Cruise [10s], Alt F/S [15s], Cruise [10s]
60m Easy
6 x 60m [15s] - Alt Cruise/Build
100m TT - 1:23
20m WD
8 PM

Cycling (Indoor) 45:00 [1]

Shattered today, so much that when i got in i unintentionally had an hour's kip. Raining a bit as well so rather than running i thought i'd rest the shoulder and sit on the turbo for 45 mins at 90 rpm in race gear

Monday Apr 16 #

6 PM

Running warm up/down 10:02 [2] 1.85 km (5:25 / km) +10m 5:17 / km
ahr:126 max:137 shoes: Mizuno Wave Rider 18

Short WU before circuits

S & C 1:00:00 [2]

Circuits at Cheltenham College

Didn't fancy turbo after many hours of cycling at the weekend so returned for some S & C which has been lacking recently but i have found it hard to fit in in. Now turbo on Mondays has stopped I will probably get back to this.

10 x (2 x 30s + 30s running) + 10 x (2 x 40s + 40s running)

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