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Training Log Archive: rickyp

In the 7 days ending Apr 29:

activity # timemileskm+m
  Cycling3 4:08:14
  Running6 3:05:49 20.57(9:02) 33.11(5:37) 152
  Swimming (Pool)3 2:58:19
  Orienteering2 1:55:33 15.53(7:26) 24.99(4:37) 43917 /18c94%
  S & C1 1:00:00
  Total14 13:07:55 36.1 58.1 59117 /18c94%
  [1-5]13 12:07:55

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Sunday Apr 29 #

12 PM

Running warm up/down 10:11 [2] 1.24 km (8:13 / km) +18m 7:39 / km
ahr:120 max:133 shoes: Mizuno Wave Rider 20

Jog to start, WU and drills
1 PM

Orienteering race (Chalford) 56:06 [3] ** 11.09 km (5:04 / km) +300m 4:27 / km
ahr:152 max:174 spiked:17/18c shoes: Mizuno Wave Rider 20

NGOC Level C League event at Chalford - Brown 8.3km

Routegadget

Foot passed a runnablity test after my WU so therefore I was going to at least try. Was never going to give it the full beans though as it was mostly an urban area so more impact. Really enjoyed it though, small alleys on steep sided hill similar to continental urbans, and i did make a small mistake due to missing an alley.

Definitely trainers were the right choice but I was cursing the planner who recommended this option when i slipped over on the muddy hill to 2.
2 PM

Running warm up/down 10:26 [2] 1.56 km (6:41 / km) +26m 6:10 / km
ahr:136 shoes: Mizuno Wave Rider 20

4 PM

Cycling 2:24:44 [2]

61.97km +472m avg 25.7km/h

Mark staying tonight on a flyby visit so went for a cruisy cycle. Fairly grey, overcast and a bit blustery.

Tredington, Gotherington, Gretton + Greet, Dumbleton, Bredon Hill anticlockwise, Eckington, Twyning and back

Saturday Apr 28 #

8 AM

Swimming (Pool) 59:33 [2]

TTC Swim 3600m

Foot was say 50% better this morning which relieved me in'ts not anything serious. Something is inflamed or not right so icing it now. Will go cycling later if it stops raining.

Opted to go in the fast lane rather than the next lane down which was too busy. As usual got dropped on the longer reps.

300m WU
200m Kick + 4 x 25m dolphin kick underwater
4 x 100m Build
8 x 50m off 1 min
6 x 75m [10s] - easy, fast, easy
3 x 100m Cruise [10s]
200m Cruise
400m Cruise
650m Cruise
2 x 100m Easy
5 PM

Cycling 25:38 [2]
ahr:125 max:136

10.00km +81m avg 23.3km/h - Cycle over to Overbury Hill

Cycling 30:00 [4]

5.92km +618m avg 11.5km/h

6 x 5 minutes Overbury Hill reps. Waited long enough during the day that it had stopped raining. Thought about just cruising round for 90 mins but then changed my mind and went to Overbury hill for some hill reps. Last time i did this I only did 5 and still had flat pedals. Relieved that i managed to get past where i did before. Was also only planning on doing 5 but legs weren't screaming yet and it was still light so managed one more.

Cycling 32:16 [2]

16.10km +54m avg 29.9km/h - Freewheel recoveries and cycle home

Friday Apr 27 #

Note
(rest day)

Unscheduled rest day. Am overdue one though. Raining after work meant no cycling.

Also though foot has been troubling me all day - was fine yesterday while running. Walking really hurts. Hoping it disappears asap but fearing the worst

Thursday Apr 26 #

6 AM

Swimming (Pool) 1:03:52 [2]

TTC Swim 3420m

Bit hectic today, lots of people in each lane and also set wasn't very clear so people doing different things

200m WU + 200m Kick
3 x 50m Drills - Catch up, chicken wing, finger drg
200m Kick
150m Swim + 40m Swim
4 x 100m - last 20m of each Tarzan drill
480m - Swim, Kick, Pull, Swim
4 x 120m - 60m easy, 60m fast
6 x 80m IM
200m Pull + 200m Kick
5 x 40m Drill - Catch up, chicken wing, finger drag, hip/shoulder/hear touch. 3/4 catch up
80m WD
7 PM

Running warm up/down 11:26 [2] 1.16 km (9:51 / km) +2m 9:46 / km
shoes: Salomon Speedcross Vario Trail

WU and drills

Orienteering (Newent) 59:27 [4] * 13.9 km (4:17 / km) +139m 4:04 / km
ahr:174 max:192 shoes: Salomon Speedcross Vario Trail

NGOC MapRun Street Orienteering Event at Newent

Routegadget

Found this one the hardest to plan so far. Also with many of the paths off road, speed was slower so couldn't cover as far. There may be a route that would allow me to get 570 but couldn't see it today.
8 PM

Running warm up/down 6:07 [2] 0.92 km (6:39 / km) +3m 6:33 / km
shoes: Salomon Speedcross Vario Trail

Short WD loop of the lake with rcro

Wednesday Apr 25 #

7 PM

Running 1:35:58 [2] 18.04 km (5:19 / km) +103m 5:10 / km
ahr:125 max:149 shoes: Salomon Speedcross Vario Trail

As per last week, just wanted long and steady. Firstly ran down through the nature reserve which wasn't that intereseting then began my Deerhurst loop. 3 TRC members caught me here so I decided to run with them - I was still able to keep it fairly easy. At Deerhurst we took they extension down to Apperley so ended up being a tiny bit further than intended but was a nice evening.

Tuesday Apr 24 #

6 AM

Swimming (Pool) 54:54 [2]

TTC Swim 3180m

Focus on keeping god form when getting tired

400m WU
100m Cruise
5 min Kick including 10s sprints
100m Cruise + 100m fast
3 x 100m MDPS
5 x 100m [15s] - Alt Easy/Fast every length
5 x 40m off 50s
4 x 100m [15s] - Cruise, fast, cruise, fast
5 x 40m off 45s
200m Cruise
5 x 40m off 40s
280m WD
6 PM

Running warm up/down 10:04 [2] 1.37 km (7:21 / km)
ahr:124 max:135 shoes: Mizuno Wave Rider 20

WU, drills and strides

Running intervals 20:32 [4] 6.0 km (3:25 / km)
ahr:165 max:175 shoes: Mizuno Wave Rider 20

Short of time so did the session that was posted on the EUOC training page

2 x (1200m (3mins) + 1000m (2.5mins) + 800m (2mins))

Did this on the lovely straight old railway cycle path behind Morrisons. First rep felt like a struggle as legs weren't warmed up yet but after that felt good. Times may have been affected by having an increasingly heavy sodden top as it was raining quite a lot.

Running 21:05 [2] 2.82 km (7:29 / km)
shoes: Mizuno Wave Rider 20

Jogging recoveries, strides and jog home

Monday Apr 23 #

8 AM

Cycling 15:36 [2]
ahr:124 max:144

5.93km +50m avg 22.8km/h - ITW
6 PM

S & C 1:00:00 [0]

Circuits at Cheltenham College

Slightly easier this week with more of a break in between stations

16 x 30s
8 x (40s + 20s runnning) + 8 x 60s
16 x 20s

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