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Training Log Archive: rickyp

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running11 8:03:25 57.61(8:23) 92.71(5:13) 784
  S & C2 1:00:00
  Cycling (Road)3 28:33
  Total16 9:31:58 57.61 92.71 784
  [1-5]14 8:31:58

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MoTuWeThFrSaSu

Sunday Nov 10 #

11 AM

Running 1:45:02 [2] 20.08 km (5:14 / km) +362m 4:48 / km
ahr:132 max:154 shoes: Salomon Speedcross 4 (Grey) 2

Long easy run on Braids and Mortonhall

Ticking along faster than I thought so got a bit bonky at the end

Saturday Nov 9 #

9 AM

Running warm up/down 20:55 [2] 3.25 km (6:26 / km)
ahr:130 max:145 shoes: Hoka One One Clifton 4 (Red)

WU and drills
10 AM

Running race 16:29 [5] 5.02 km (3:17 / km) +3m 3:16 / km
ahr:181 max:194 shoes: Hoka One One Clifton 4 (Red)

Edinburgh Parkrun

Calmer than forecast. Fairly ideal conditions except for the two small patches of sheet ice.

Seeing where I'm at the start of the training block. Took it out from the start but two others joined me and I was happy to tuck in. Looking at the pace on my watch it was around 3:20s so I knew I was on for a good time. The lads kept a nice pace and that's the way it stayed until 800m out when I kicked for home and managed to keep the pace to the finish.

First PB in 16 attempts spanning two years. Training works. Km splits:
3:14, 3:21, 3:20, 3:20, 3:06, (0:05)

Running tempo 10:46 [4] 3.01 km (3:35 / km)
shoes: Hoka One One Clifton 4 (Red)

3km Tempo

Running warm up/down 20:50 [2] 3.61 km (5:46 / km) +14m 5:40 / km
shoes: Hoka One One Clifton 4 (Red)

5 mins recovery after Parkrun + WD
6 PM

S & C 15:00 [0]

Core circuit: 2 sets of 8 x 45s [10s]

Friday Nov 8 #

8 AM

Running 30:02 [2] 6.15 km (4:53 / km)
ahr:138 max:149 shoes: Mizuno Wave Rider 22 2

Easy 30 mins ITW
6 PM

Running 30:01 [2] 5.69 km (5:17 / km) +44m 5:05 / km
ahr:133 max:156 shoes: Mizuno Wave Rider 22 2

Easy 30 mins finding geocaches around Cameron Toll

Thursday Nov 7 #

7 AM

S & C 45:00 [0]

Circuits: 2 sets of 12 x 45s [15s] then 2 mins squat/burpee ladder
7 PM

Running warm up/down 15:41 [2] 2.92 km (5:22 / km)
ahr:133 max:153 shoes: Mizuno Wave Rider 22 2

Jog to DVC, WU and drills

Running intervals 13:34 [4] 4.05 km (3:21 / km)
shoes: Mizuno Wave Rider 22 2

HBT TT: HBT & Haries parlauf relay - 5 x 0.8km [2:35]

I was paired with a fairly speedy student so worked well as both similar pace

After a fast first rep I settled into a more consistent pace:
2:35, 44, 46, 43, 46

Running warm up/down 34:37 [2] 5.29 km (6:33 / km) +20m 6:25 / km
shoes: Mizuno Wave Rider 22 2

Jogging recoveries and WD

Wednesday Nov 6 #

7 AM

Running 38:47 [2] 7.74 km (5:01 / km) +20m 4:57 / km
ahr:134 max:147 shoes: Salomon Speedcross 4 (Grey) 2

35 mins easy meadows then ITW
5 PM

Running 25:16 [2] 4.27 km (5:55 / km) +59m 5:32 / km
ahr:128 max:162 shoes: Salomon Speedcross 4 (Grey) 2

Easy 25 mins HFW with a rucksack

Tuesday Nov 5 #

8 AM

Cycling (Road) 8:37 [2]
ahr:125 max:151

3.00km +7m avg 20.9km/h ITW
5 PM

Running 15:42 [2] 2.53 km (6:12 / km) +13m 6:03 / km
ahr:137 shoes: inov8 X-TALON 212 Cl Green

Jog to Killing Fields, WU and drills

Running tempo 10:00 [4] 2.52 km (3:58 / km) +10m 3:53 / km
ahr:165 max:173 shoes: inov8 X-TALON 212 Cl Green

10 min tempo

Running hills 6:00 [4] 1.16 km (5:10 / km) +135m 3:16 / km
shoes: inov8 X-TALON 212 Cl Green

On Tuesdays I will now do hills:

Starting off the blocking with 2 sets of 6 x 30s hill sprints

Running warm up/down 29:07 [2] 4.06 km (7:10 / km) +51m 6:45 / km
shoes: inov8 X-TALON 212 Cl Green

Recoveries and jog back

Monday Nov 4 #

7 AM

Running 30:27 [2] 5.73 km (5:19 / km) +19m 5:14 / km
ahr:137 max:156 shoes: Salomon Speedcross 4 (Grey) 2

30 mins easy damp Monday morning meadows

Day 1 of Marathon training
8 AM

Cycling (Road) 8:48 [1]
ahr:108 max:115

3.01km +7m avg 20.5km/h ITW
5 PM

Running 30:09 [2] 5.63 km (5:21 / km) +34m 5:12 / km
ahr:137 max:150 shoes: Salomon Speedcross 4 (Grey) 2

Wet, windy, slippy Killing Fields for 30 mins
6 PM

Cycling (Road) 11:08 [1]

2.94km +54m avg 15.9km/h HFW

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