Training Log Archive: rickypIn the 7 days ending May 6, 2018:
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Sunday May 6, 2018 #
Cycling (Road) 3:00:36 [2]
ahr:121 max:159
Spent the morning helping marshal at the Tewkesbury Sprint Triathlon. Didn't appear there were any plans to do a club ride straight afterwards - glad there wasn't as it was too hot. Waited around till 5:30 then set off when it was cooler for an easy 3 hours.
Bredon, once up Overbury hill then carried on round the hill, Eckington, Upton, Longdon, Corse Lawn, Apperley and back.
Saturday May 5, 2018 #
Cycling (Road) warm up/down 2:56 [2]
ahr:122 max:137
Swimming (Pool) 58:48 [2]
Good hard set and didn't get dropped as much as normal
200m WU
2 x (50m Drill + 50m Swim) - Chicke wing, catch up
150m Pull
25m Easy + 5 x (50m Fast + 15s treading water) + 75 easy
400m Fairly hard
300m Fairly hard
200m Fairly hard
5 x 100m Fairly hard
4 x 200m Cruise
400m WD
Cycling (Road) 3:18 [2]
ahr:133 max:142
Cycling (Road) 1:32:38 [2]
ahr:135 max:164
Decided Ross wasn't that far away and with late start times I could easily fit in a swim and cycle over there without rushing. Was able to give a bag containing my o kit to a fellow Tewkesbury resident so I didn't have to carry it with me.
Running warm up/down 12:09 [2] 1.43 km (8:30 / km) +18m 8:00 / km
ahr:128 max:158 shoes: Mizuno Wave Rider 20
Orienteering race (Ross-on-Wye) 1:24:03 [4] ** 12.32 km (6:49 / km) +148m 6:26 / km
ahr:168 max:181 spiked:20/21c shoes: Mizuno Wave Rider 20
Routegadget
Nice course with good route choice making the most out of the area. Probably could have done with some short legs in the middle of town but rcro didn't want to use more than 36 controls for some reason.
Never saw the optimal route on the long first leg. Moving alright given the handicap i had given myself by swimming and cycling. Still finished 3rd behind Potter and Ben but may have been a bit closer if fresh.
Running warm up/down 10:00 [2] 1.45 km (6:54 / km) +14m 6:35 / km
ahr:133 max:143 shoes: Mizuno Wave Rider 20
Cycling (Road) 1:31:46 [2]
ahr:136 max:166
Had a nice sausage and chips then cycled back from Ross. Wishing I had a another water bottle given it was such a hot sunny day. Definitely got burnt.
Friday May 4, 2018 #
Note
(rest day)
Thursday May 3, 2018 #
Swimming (Pool) 1:01:18 [2]
Not the best session today. No idea what the focus was and what was written wasn't clear so people ended up doing different things.
250m WU
3 x 200m Pull
100m easy
6 x 40m alternating easy/fast
2 x 200m pull
4 x 60m - swim/kick/swim
4 x 60m - 15m fast 5m easy each length
200m pull
12 x 60m kick [15s] + 40m kick
240m WD
Running warm up/down 13:29 [2] 1.91 km (7:04 / km)
shoes: Mizuno Wave Rider 20
Running intervals 22:18 [4] 6.4 km (3:29 / km)
shoes: Mizuno Wave Rider 20
2 x 800m [2mins] + 2 x 1600m [3 mins] + 2 x 800m [2 mins]
Running warm up/down 19:39 [2] 2.57 km (7:39 / km)
shoes: Mizuno Wave Rider 20
Wednesday May 2, 2018 #
Running 1:33:03 [2] 16.81 km (5:32 / km) +110m 5:22 / km
ahr:127 max:151 shoes: Salomon Speedcross Vario Trail
Tuesday May 1, 2018 #
Swimming (Pool) 1:04:56 [2]
Found it unbelievably tough as it as a tiring set on the back off circuits last night. Focus was keeping good form as you got tired, so after a WU did 5 mins kick, then 7 100s fast. Just hanging on after that.
350m WU
5 mins kick with short sprints
200m Cruise
2 x 100m Fast [15s] + 100m Build
40m Easy
5 x 100m Fast [15s] + 20m Easy
5 x 100m (alternating each length easy/fast) [15s] + 20m Easy
5 x 100m Cruise [10s] + 20m Easy
2 x 200m Easy [10s] - Swim, pull
400m Easy
4 x 40m off 50s
120m WD
Cycling (Indoor) 45:00 [2]
Monday Apr 30, 2018 #
S & C 1:00:00 [0]
Long set this week with no drinks break
36 x 50s
6 x 20s