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Training Log Archive: rickyp

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running7 4:51:33 31.46(9:16) 50.63(5:46) 1463
  Cycling (Road)12 1:54:59
  Total16 6:46:32 31.46 50.63 1463

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Sunday Aug 18 #

Note

Easy week complete. Now I start a 8 week block culminating in a Half Marathon October 13th. Project 75, maybe too ambitious but I'll give it a go.
8 AM

Running 1:13:13 [2] 12.77 km (5:44 / km) +280m 5:10 / km
ahr:135 max:170 shoes: Salomon Speedcross 4 (Grey)

Easy 70 mins via Hermitage, Braids, Mortonhall and Blackford.

Saturday Aug 17 #

12 PM

Cycling (Road) 10:42 [1]
ahr:114 max:128

3.96km +13m avg 22.2km/h To Holyrood

Running warm up/down 8:51 [2] 1.43 km (6:11 / km) +2m 6:09 / km
ahr:136 max:161 shoes: inov8 X-TALON 212 Cl Green

WU and drills

Running race 26:39 [4] 6.04 km (4:25 / km) +194m 3:48 / km
shoes: inov8 X-TALON 212 Cl Green

HBT Handicap Race. As this is HBT this also included downing beers.

Route started at St Margaret's Loch then back past the Palace round Queens Drive all the way up to the start of Pipers/Crags/Steps where the first drinks point was. Run down the side of the bog, round Haggis Knowe where there was a physical challenge. Up the tourist path to the col, down to Dunsapie to the next drinks point then run down the path alongside the wall to the Loch for the last physical challenge.

My handicap was actually fairly generous. Alongside Kai and Ray and a few minutes before Jonny. I was sensible and didn't go off too fast. Downing the beers was slower than I was prediciting as they were in bottles but I still gained a lot of time. Kai almost caught me up the tourist path but another quick beer gave me a good buffer and I was one of the first few back, perhaps 3rd, not really sure. Good fun. My combined beer time was around 65s
2 PM

Cycling (Road) 10:47 [2]

2.64km +51m avg 14.7km/h Home

Friday Aug 16 #

8 AM

Cycling (Road) 7:35 [2]
ahr:120 max:141

2.97km +6m avg 23.5km/h ITW
6 PM

Cycling (Road) 9:39 [2]
ahr:120 max:135

2.68km +52m avg 16.7km/h HFW

Thursday Aug 15 #

8 AM

Cycling (Road) 7:26 [2]

2.92km +5m avg 23.6km/h ITW
5 PM

Cycling (Road) 10:28 [2]
ahr:125 max:167

2.93km +55m avg 16.8km/h HFW
7 PM

Cycling (Road) 7:59 [1]
ahr:103 max:125

2.49km +18m avg 18.7km/h To Queens Drive

Running warm up/down 8:52 [3] 1.92 km (4:37 / km) +53m 4:03 / km
shoes: Salomon Speedcross 4 (Grey)

Trot round Queens Drive doing 6 x 1 mins not putting any effort in
8 PM

Running hills 6:40 [5] 0.67 km (9:57 / km) +161m 4:31 / km
max:190 shoes: Saucony Havok XC Spikes

HBT TT: MFD time trial

Hyped this up too much and went out all guns blazing. 5th fastest bottom section of 1:43. Couldn't keep it up.

Still a 4s PB but want to make a better attempt of this

Running warm up/down 8:36 [1] 0.91 km (9:27 / km)
shoes: Saucony Havok XC Spikes

Down to bottom to begin with then down afterwards to collect bag

Running warm up/down 10:42 [2] 1.48 km (7:14 / km) +47m 6:14 / km
ahr:136 max:149 shoes: Salomon Speedcross 4 (Grey)

Back alond Duddingston low road

Cycling (Road) 8:10 [1]
ahr:109 max:135

2.42km +26m avg 17.8km/h Back home

Wednesday Aug 14 #

8 AM

Cycling (Road) 8:19 [1]
ahr:112 max:125

2.91km +5m avg 20.0km/h ITW
12 PM

Running 38:06 [3] 6.65 km (5:44 / km) +270m 4:46 / km
ahr:143 max:172 shoes: Salomon Speedcross 4 (Grey)

Lunchtime Run on the Seat with the WASP group. The Whinny Hill part of 1995 World Mountain Running Champs route again
6 PM

Cycling (Road) 11:18 [2]
ahr:126 max:156

2.96km +58m avg 15.8km/h HFW

Tuesday Aug 13 #

8 AM

Running 1:05:28 [2] 11.84 km (5:32 / km) +196m 5:06 / km
ahr:129 max:168 shoes: Salomon Speedcross 4 (Grey)

ITW the long route again, this time with Shallot's Run In interview keeping me entertained
6 PM

Cycling (Road) 10:25 [1]
ahr:115 max:126

2.74km +54m avg 15.8km/h HFW

Monday Aug 12 #

8 AM

Cycling (Road) 12:11 [2]
ahr:134 max:156

4.18km +22m avg 20.6km/h ITW
1 PM

Running 44:26 [2] 6.92 km (6:25 / km) +260m 5:24 / km
shoes: Salomon Speedcross 4 (Grey)

45 mins easy round the seat at lunch as watching shows later. Not raining today but path along the wall round the back more closely resembled a stream

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