Training Log Archive: rickypIn the 7 days ending Oct 7, 2018:
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Sunday Oct 7, 2018 #
Running 1:31:04 [2] 16.04 km (5:41 / km) +79m 5:32 / km
ahr:124 max:162 shoes: Salomon Speedcross 4 (Grey)
Another 90min easy loop whilst geocaching. I had planned to find one in Apperley but had to miss it out as I hadn't accounted for a footpath being completely overgrown out of a field earlier on.
Saturday Oct 6, 2018 #
Running 13:53 [2] 1.79 km (7:45 / km) +10m 7:33 / km
ahr:139 max:159 shoes: inov8 X-TALON 212 Black/Red
Running race 17:39 [4] 5.11 km (3:27 / km) +30m 3:21 / km
max:180 shoes: inov8 X-TALON 212 Black/Red
It has been dry all week so had been hoping to finally try and beat my PB here but sadly it was cold and raining this morning so didn't think I would get close.
Another lad from the tri club was in spikes so I had to worker than I may have done if i was out on my own so was only 20s dows as per usual.
May go out for an easy run later if/when it stops raining. Otherwise packing and cleaning is the job for today.
Running warm up/down 12:18 [2] 1.94 km (6:20 / km) +12m 6:09 / km
ahr:134 max:170 shoes: inov8 X-TALON 212 Black/Red
Running 1:04:45 [2] 11.21 km (5:47 / km) +76m 5:35 / km
ahr:128 max:155 shoes: Salomon Speedcross 4 (Grey)
Friday Oct 5, 2018 #
S & C 30:00 [0]
Sally up sally down Press ups: 2:50
3 x (4 x 45s) Core circuit - Bicyles, 5kg plate sit up, 5kg plate v-sit twist, glute raises
6 min plank routine
3 x 8 pull ups
Thursday Oct 4, 2018 #
Running warm up/down 10:42 [2] 1.41 km (7:35 / km)
ahr:123 max:151 shoes: Salomon Speedcross 4 (Grey)
Running intervals 24:00 [4] 6.92 km (3:28 / km)
max:182 shoes: Salomon Speedcross 4 (Grey)
6 x 3 mins [2 mins] + 6 x 1 min [2 mins]
Regularly running line was affected by dog walkers which made my even more annoyed. Bit slower than last time but still worked up a sweat
Running warm up/down 33:07 [2] 4.72 km (7:01 / km)
shoes: Salomon Speedcross 4 (Grey)
Wednesday Oct 3, 2018 #
Running 1:47:25 [2] 17.75 km (6:03 / km) +512m 5:17 / km
ahr:135 max:161 shoes: Salomon Speedcross 4 (Grey)
From here my plan was to drop into the large erosion gulleys but my map memory let me down and I was too far East. Shouldn't have been an issue but it was getting dark and I was having to use my torch sparingly as I only remembered to charge it up 1 hour before leaving work. After 10 mins i figured out where I was and picked up the pace to get back so I wasn't out for too much longer than intended.
Tuesday Oct 2, 2018 #
Running 47:21 [2] 8.5 km (5:34 / km) +45m 5:26 / km
ahr:125 max:140 shoes: Mizuno Wave Rider 20
Monday Oct 1, 2018 #
Running 16:06 [2] 3.01 km (5:21 / km) +14m 5:14 / km
ahr:128 max:140 shoes: Mizuno Wave Rider 18
S & C 1:00:00 [0]
(17 x 30s) + (17 x 60s) + (17 x 40s)
Probably a bit silly going after yesterdays race but I had a free voucher to use and i wanted to say good bye to Greg and Steve. Took the running especially easy.