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Training Log Archive: rickyp

In the 7 days ending Jan 17, 2019:

activity	#	time	miles		km		+m	load
Running	12	9:50:26	61.86	(9:33)	99.56	(5:56)	2594	351.1
Cycling (Road)	5	50:49						17.6
Orienteering	1	11:57	1.68	(7:07)	2.7	(4:26)		9.0
Total	18	10:53:12	63.54		102.26		2594	377.6

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Thursday Jan 17, 2019 #

9 AM

Running 12:56 [2] 2.49 km (5:12 / km) +9m 5:06 / km
ahr:129 max:139 shoes: Mizuno Wave Rider 22

ITW

6 PM

Cycling (Road) 10:29 [1]
ahr:115 max:138

2.83km +55m avg 16.3km/h HFW

7 PM

Running warm up/down 12:29 [2] 2.36 km (5:17 / km)
ahr:128 max:161 shoes: Mizuno Wave Rider 22

Jog, to DVC, WU

Running tempo 21:00 [4] 6.23 km (3:22 / km)
shoes: Mizuno Wave Rider 22

HBT TT

Nice mentally pleasing tempo session tonight:

(6 min + 5min [2min]) + (4min + 3min + 2min + 1min [60s])

You always know that the next rep will be easier. The only complication was halfway during each rep you turn around and have to weave your way back, and chase everyone down. Made sure the reps were even pace throughtout.

C • Halfway 3

Running warm up/down 17:52 [2] 2.32 km (7:42 / km) +16m 7:27 / km
ahr:132 max:146 shoes: Mizuno Wave Rider 22

Jogging recoveries and jog back

Wednesday Jan 16, 2019 #

9 AM

Cycling (Road) 8:31 [2]
ahr:123 max:148

3.02km +7m avg 21.3km/h ITW

2 PM

Running 48:19 [3] 7.82 km (6:11 / km) +392m 4:56 / km
ahr:147 max:177 shoes: Mizuno Wave Rider 22

Too busy between 12:30 and 1:30 so had to miss WASP and do my own thing afterwards. Also I wasn't thinking this morning and forgot to pack fell shoes. Had to stick to the main tracks as it was quite slippy.

6 PM

Running 15:28 [2] 2.4 km (6:27 / km) +59m 5:44 / km
ahr:133 max:159 shoes: Mizuno Wave Rider 22

HFW

7 PM

Running warm up/down 14:44 [2] 2.8 km (5:16 / km) +49m 4:50 / km
ahr:137 max:158 shoes: Salomon Speedcross 4 (Grey)

Jog to Bruntsfield Links, WU, 3 x Hill rep [60s]

8 PM

Orienteering 11:57 [3] ** 2.7 km (4:26 / km)
ahr:140 max:152 shoes: Salomon Speedcross 4 (Grey)

ESOC Compass bearing training on Bruntsfield Links. 5 x 0.5km courses

Tuesday Jan 15, 2019 #

7 AM

Running 1:12:25 [2] 12.09 km (5:59 / km) +201m 5:32 / km
ahr:128 max:162 shoes: Salomon Speedcross 4 (Grey)

Long run ITW via Blackford, Inch, Craigmillar and Holyrood. More of a recovery run than anything else. Was able to test out my new headtorch during the brief periord it was dark when on Blackford and the area that is light up is so much wider than the predecessor Bright Bike Light.

6 PM

Cycling (Road) 11:16 [1]
ahr:119 max:136

2.88km +56m avg 15.3km/h HFW

Monday Jan 14, 2019 #

9 AM

Cycling (Road) 9:32 [1]
ahr:115 max:138

2.86km +5m avg 18.0km/h ITW

6 PM

Running 15:23 [2] 2.54 km (6:03 / km) +57m 5:27 / km
ahr:119 max:138 shoes: Mizuno Wave Rider 22

HFW

7 PM

Running warm up/down 13:14 [2] 2.4 km (5:31 / km) +25m 5:14 / km
ahr:133 max:152 shoes: Mizuno Wave Rider 22

Jog to Meadows then over to Bruntsfield.

Running 20:00 [4] 5.71 km (3:30 / km) +90m 3:15 / km
max:186 shoes: Mizuno Wave Rider 22

HBT MPC

Kenyan Hills session on Bruntsfield Links: 2 x 10 mins [4 mins]

Like last time legs weren't fresh but was able to push and was just off the front ahead of Luetch.

Running warm up/down 14:32 [2] 2.07 km (7:01 / km) +20m 6:42 / km
ahr:131 max:140 shoes: Mizuno Wave Rider 22

Jogging recovery and WD

Sunday Jan 13, 2019 #

10 AM

Running 3:01:06 [2] 22.86 km (7:55 / km) +1488m 5:59 / km
ahr:143 max:182 shoes: inov8 Arctic Claw 300

Nothing on so opted for another trip to the Pentlands and parked at Hillend rather than Flotterstone this time.

No real plan. Was happy with anywhere between 2-3 hours. Just wanted some good terrain and hills. Chose to wear dobs but these were overkill as there was not a single bit of snow/ice.

Stuck to the Skyline route and got to Carnethy before I decided that I should probably start heading back so dropped down to the end of the reservoir, ascended Black Hill and carried on the Skyline route home. Black Hill was the only bit I had to walk as I couldn't find a decent trod.

Happy with my decision to cut the route short when I did and not do the full Skyline. Next time though.

Saturday Jan 12, 2019 #

9 AM

Running 48:34 [2] 9.14 km (5:19 / km) +38m 5:12 / km
ahr:132 max:151 shoes: Mizuno Wave Rider 22

Run to Parkrun

10 AM

Running race 17:22 [4] 5.03 km (3:27 / km)
ahr:175 max:189 shoes: Mizuno Wave Rider 22

Edinburgh Parkrun

I knew it wasn't pb conditions so decided to try running there and back.

Huge turnout again and there were dozens who set off at a ridiculous pace. I was probably around 20th at 1km before I started overtaking people. I saw a gap was developing ahead so put in an effort to bridge to it before the turn into the wind. After the turn I unashamedly used as many people as windbreaks as possible clawing my way to the front of the group and then kicked for home. Peter H not too far ahead.

One of my best paced efforts. Shame it was so windy.

I think this shows how much I've improved since 2014/2015. Back then I wouldn't have even considered running there and back but now I'm happy to and still put in a decent effort.

Running 53:34 [2] 9.05 km (5:55 / km) +130m 5:31 / km
ahr:135 max:146 shoes: Mizuno Wave Rider 22

Back from Parkrun

Friday Jan 11, 2019 #

9 AM

Running 11:28 [2] 2.25 km (5:06 / km) +20m 4:53 / km
ahr:128 max:143 shoes: Mizuno Wave Rider 22

ITW

6 PM

Cycling (Road) 11:01 [2]
ahr:126 max:154

2.87km +54m avg 15.8km/h HFW

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