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Training Log Archive: rickyp

In the 7 days ending Aug 25, 2019:

activity	#	time	miles		km		+m	load
Running	11	7:29:41	51.23	(8:47)	82.44	(5:27)	1547	299.0
Football	1	1:00:00						45.0
Cycling (Road)	6	53:15						18.1
Total	17	9:22:56	51.23		82.44		1547	362.0

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Sunday Aug 25, 2019 #

12 PM

Running hills 1:00:03 [3] 7.92 km (7:35 / km) +502m 5:45 / km
shoes: inov8 X-TALON 212 Cl Green

7 x various Gummer's How Hill Reps

Saturday Aug 24, 2019 #

6 PM

Running 1:12:33 [2] 11.65 km (6:14 / km) +376m 5:22 / km
ahr:123 max:154 shoes: Salomon Speedcross 4 (Grey) 2

Original plan today was hill reps on the Seat. I then decided to get a lift back to the Lakes with Mum so the new plan was 60 mins easy. As always though when I decide to try and also find some geocaches as well I end up being out a bit longer than planned but it was a lovely evening.

Friday Aug 23, 2019 #

8 AM

Running 30:50 [2] 5.66 km (5:27 / km) +93m 5:02 / km
ahr:129 max:143 shoes: Salomon Speedcross 4 (Grey) 2

ITW via the bog

6 PM

Running 30:03 [2] 5.35 km (5:37 / km) +137m 4:59 / km
ahr:134 max:160 shoes: Salomon Speedcross 4 (Grey) 2

30 mins easy HFW via the bog

Thursday Aug 22, 2019 #

8 AM

Cycling (Road) 7:39 [1]
ahr:113 max:128

2.91km +5m avg 23.0km/h ITW

5 PM

Cycling (Road) 10:57 [1]
ahr:104 max:119

2.81km +54m avg 15.4km/h HFW

7 PM

Running warm up/down 11:16 [2] 1.5 km (7:31 / km) +5m 7:23 / km
ahr:134 shoes: Mizuno Wave Rider 22

WU and drills

8 PM

Running tempo 45:50 [4] 12.02 km (3:49 / km) +46m 3:44 / km
ahr:162 max:194 shoes: Mizuno Wave Rider 22

12km Progression along Old Railway upping pace every 2km. If I had any energy had the end I would have kept going but I was pretty spent.

Running warm up/down 13:26 [2] 2.37 km (5:40 / km) +11m 5:32 / km
ahr:134 max:141 shoes: Mizuno Wave Rider 22

Jog back to the car

Wednesday Aug 21, 2019 #

7 AM

Cycling (Road) 7:38 [1]
ahr:103 max:121

3.00km +7m avg 23.6km/h ITW

Running 30:01 [2] 5.57 km (5:23 / km) +139m 4:47 / km
ahr:137 max:158 shoes: Salomon Speedcross 4 (Grey) 2

30 mins easy round the crags and the bog

1 PM

Running 30:23 [2] 5.63 km (5:24 / km) +59m 5:08 / km
ahr:125 max:140 shoes: Salomon Speedcross 4 (Grey) 2

30 mins easy in town then Killing Fields. No time after work so had to be during lunch. Some jobs then down to the park

10 PM

Cycling (Road) 8:22 [2]
ahr:122 max:147

2.23km +52m avg 16.1km/h Home from station

Tuesday Aug 20, 2019 #

8 AM

Cycling (Road) 7:59 [1]
ahr:109 max:129

2.97km +6m avg 22.0km/h ITW

12 PM

Football 1:00:00 [3]

6 PM

Running warm up/down 15:18 [2] 2.6 km (5:53 / km) +16m 5:43 / km
ahr:138 max:175 shoes: inov8 X-TALON 212 Cl Green

Jog over to Killing Fields from office, WU and drills

Running tempo 15:00 [4] 3.85 km (3:54 / km) +16m 3:49 / km
max:172 shoes: inov8 X-TALON 212 Cl Green

10 min tempo before session + 5 min tempo after

Running intervals 9:00 [5] 2.48 km (3:38 / km) +11m 3:33 / km
max:174 shoes: inov8 X-TALON 212 Cl Green

3 x (2min [60s]+ 1min [3min])

Running warm up/down 24:00 [2] 4.02 km (5:58 / km) +24m 5:48 / km
shoes: inov8 X-TALON 212 Cl Green

Jogging recoveries and WD

7 PM

Cycling (Road) 10:40 [2]
ahr:127 max:152

2.69km +53m avg 15.2km/h HFW

Monday Aug 19, 2019 #

8 AM

Running 30:54 [2] 5.92 km (5:13 / km) +35m 5:04 / km
ahr:129 max:145 shoes: Salomon Speedcross 4 (Grey)

Easy 30 mins ITW via the Killing Fields

6 PM

Running 31:04 [2] 5.9 km (5:16 / km) +77m 4:57 / km
ahr:130 max:154 shoes: Salomon Speedcross 4 (Grey)

HFW via a lap of the meadows

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