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Training Log Archive: rickyp

In the 7 days ending Mar 17, 2019:

activity	#	time	miles		km		+m				load
Running	9	6:12:38	39.57	(9:25)	63.68	(5:51)	1736				204.5
Orienteering	1	1:25:40	6.65	(12:52)	10.71	(8:00)	302	18 /	19c	94%	107.1
Cycling (Road)	7	1:05:41									27.9
Football	1	1:00:00									45.0
Total	16	9:43:59	46.22		74.39		2038	18 /	19c	94%	384.5

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Sunday Mar 17, 2019 #

Event: CompassSport Cup Heat - Dunrod Hill, Greenock

11 AM

Running warm up/down 6:14 [2] 1.08 km (5:46 / km) +21m 5:16 / km
ahr:134 max:149 shoes: inov8 X-TALON 212 Black/Yellow

Jog to start and short WU

Orienteering 1:25:40 [4] *** 10.71 km (8:00 / km) +302m 7:01 / km
ahr:159 max:188 spiked:18/19c shoes: inov8 X-TALON 212 Black/Yellow

Clyde CSC Heat at Dunrod Hill - Brown 9.8km

RouteGadget

Snowy tussocks not my thing. Happy with nav only 1 min miss on #7. Needed dobs but haven't replaced since they fell apart at British Nights. Skis would have been handy at some points as well.

1 PM

Running warm up/down 10:22 [2] 1.44 km (7:12 / km) +12m 6:55 / km
shoes: inov8 X-TALON 212 Black/Yellow

Saturday Mar 16, 2019 #

Note
(rest day)

Not a day to be outside

Friday Mar 15, 2019 #

8 AM

Cycling (Road) 8:02 [2]
ahr:111 max:148

2.99km +7m avg 22.3km/h ITW

5 PM

Cycling (Road) 11:35 [2]
ahr:121 max:142

2.89km +56m avg 15.0km/h HFW

6 PM

Running 1:32:37 [2] 14.25 km (6:30 / km) +570m 5:25 / km
shoes: inov8 X-TALON 212 Black/Yellow

Saw the weather forecast for tomorrow is awful so decided so swap my rest days. Headed out for 90 mins on the Seat after work. Only needed my torch for the lap of Whinny Hill

Thursday Mar 14, 2019 #

8 AM

Running 12:06 [2] 2.39 km (5:04 / km) +10m 4:58 / km
ahr:128 max:145 shoes: Mizuno Wave Rider 22

ITW

5 PM

Cycling (Road) 11:09 [1]
ahr:117 max:132

2.81km +59m avg 15.1km/h HFW

7 PM

Running warm up/down 11:41 [2] 2.2 km (5:19 / km)
ahr:136 max:150 shoes: Mizuno Wave Rider 22

Jog to DVC then back over to Bruntsfield

Running 10:05 [4] 2.64 km (3:49 / km) +88m 3:16 / km
shoes: Mizuno Wave Rider 22

HBT TT: 11 x Bruntfield Hill rep [~1:40]

Seemed to have lots of energy tonight.

Running warm up/down 27:16 [2] 4.69 km (5:49 / km) +26m 5:39 / km
ahr:132 shoes: Mizuno Wave Rider 22

Jogging recoveries and jog back

Wednesday Mar 13, 2019 #

9 AM

Cycling (Road) 8:34 [1]
ahr:113 max:140

2.98km +7m avg 20.9km/h ITW

12 PM

Running 42:35 [3] 7.96 km (5:21 / km) +288m 4:32 / km
ahr:145 max:174 shoes: inov8 X-TALON 212 Black/Yellow

Decided it was too windy to do WASP properly so Dessie led an alternative run round the back of Whiny Hill

6 PM

Running 52:14 [2] 8.83 km (5:55 / km) +198m 5:19 / km
ahr:123 max:152 shoes: Mizuno Wave Rider 22

Easy HFW via Duddingston to find some geocaches

Tuesday Mar 12, 2019 #

7 AM

Cycling (Road) 7:36 [2]

2.97km +10m avg 23.5km/h ITW

Running 59:29 [2] 8.74 km (6:48 / km) +425m 5:28 / km
ahr:146 max:178 shoes: inov8 X-TALON 212 Black/Yellow

Easy on the Seat. Very slippy and got a bit wet but looking over at the black clouds over the West of town it could have been worse.

12 PM

Football 1:00:00 [3]

Monday Mar 11, 2019 #

9 AM

Cycling (Road) 7:41 [2]
ahr:121 max:130

3.00km +7m avg 23.4km/h ITW

6 PM

Cycling (Road) 11:04 [2]

2.94km +55m avg 16.0km/h HFW

8 PM

Running 47:59 [2] 9.46 km (5:04 / km) +98m 4:49 / km
ahr:128 max:142 shoes: Mizuno Wave Rider 22

Sacrificed the early evening and the good weather to go and buy some wood stain. When I got back didn't fancy a fast session as it was already 8 so just did 45 on the meadows.

Started a game of not running on the same path twice and this kept things interesting but i didn't quite solve the travelling salesman Meadows problem.

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