Training Log Archive: rickypIn the 7 days ending Nov 19, 2019:
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Tuesday Nov 19, 2019 #
Note
(BMI x VDOT2). Then divide by 10000 to get manageable numbers.
The higher the number the better pound for pound (road) runner. To provide some example numbers for context
Myself: 9.16
Purko: 7.84
Nixon: 9.01
James Taylor: 9.46
Eliud Kipchoge: 15.22
Jakob Ingebrigtsen: 13.31
We need to work out a women's conversion factor but underlying numbers seem fair. Feel free to calculate your score and provide feedback.
S & C 45:00 [0]
Core circuit 3 sets of 6 x 45s[10s]. 60s between sets
6 min plank circuit
Cycling (Road) 8:45 [1]
Running warm up/down 16:53 [2] 2.59 km (6:31 / km) +10m 6:24 / km
shoes: inov8 X-TALON 212 Cl Green
Running tempo 10:00 [4] 2.5 km (4:00 / km) +10m 3:55 / km
shoes: inov8 X-TALON 212 Cl Green
Running 9:00 [5] 2.1 km (4:17 / km) +180m 3:00 / km
shoes: inov8 X-TALON 212 Cl Green
Migrated over to Galloping Glen so i can jog the recoveries. It was better. I will continue here but start and finish the tempos here rather than on killing fields.
Running 44:54 [2] 6.57 km (6:50 / km) +30m 6:41 / km
shoes: Salomon Speedcross 4 (Grey) 2
Cycling (Road) 11:00 [1]
Monday Nov 18, 2019 #
Running 40:32 [2] 7.19 km (5:38 / km) +40m 5:29 / km
ahr:121 max:132 shoes: Salomon Speedcross 4 (Grey) 2
Cycling (Road) 7:50 [1]
Running 41:12 [2] 7.48 km (5:30 / km) +50m 5:20 / km
ahr:124 max:141 shoes: Mizuno Wave Rider 22 2
Cycling (Road) 11:00 [1]
Sunday Nov 17, 2019 #
Running 1:45:42 [2] 18.44 km (5:44 / km) +377m 5:12 / km
ahr:128 shoes: inov8 X-TALON 212 Black/Yellow
Saw 6 new geocaches had been put in around Blackford and the Hermitage so headed there first before continuing to Braids and Mortonhall. Hammies tired after yesterday so was plodding around unlike last week.
Saturday Nov 16, 2019 #
Running warm up/down 36:28 [2] 5.41 km (6:44 / km) +98m 6:11 / km
ahr:129 max:172 shoes: inov8 X-TALON 212 Cl Green
Running race 35:09 [4] 9.25 km (3:48 / km) +199m 3:26 / km
shoes: inov8 X-TALON 212 Cl Green
17s slower than last year. Lots of people saying it was a bit slower as it was muddy rather than frosty.
Analysing all my 6 Braids races (2011, 12, 13 ,14, 18, 19):
In 2019 I have done the most mileage in the 7 days leading up to the race. 100km compared to 74km last year
In 2019 I was quickest up the first climb (2s quicker than last year)
In 2019 I was quickest to complete the first lap (11s quicker than last year)
I was not able to keep the pace up and the second climb was 23s slower than lap 1, 11s slower than 2nd climb last year. Second lap was 25s slower than lap 1, 33s slower than lap 2 last year.
Even though I was a bit slower than last year I still very much enjoyed it, having a good battle with Liam and Tom Lines.
Running warm up/down 15:55 [2] 2.44 km (6:31 / km) +19m 6:17 / km
ahr:122 max:143 shoes: inov8 X-TALON 212 Cl Green
Friday Nov 15, 2019 #
Running 35:01 [2] 6.78 km (5:10 / km) +15m 5:06 / km
ahr:126 max:136 shoes: Mizuno Wave Rider 22 2
Running 35:47 [2] 6.48 km (5:31 / km) +77m 5:13 / km
ahr:123 max:134
Thursday Nov 14, 2019 #
S & C 45:00 [0]
Cycling (Road) 10:00 [2]
Running 22:29 [2] 4.47 km (5:02 / km) +5m 5:00 / km
shoes: Mizuno Wave Rider 22 2
Running intervals 18:00 [4] 5.3 km (3:24 / km)
shoes: Mizuno Wave Rider 22 2
Running warm up/down 32:13 [2] 5.1 km (6:19 / km) +112m 5:42 / km
shoes: Mizuno Wave Rider 22 2
Wednesday Nov 13, 2019 #
Running 36:09 [2] 6.39 km (5:39 / km) +36m 5:30 / km
ahr:124 max:136 shoes: Salomon Speedcross 4 (Grey) 2
Cycling (Road) 8:37 [1]
Running 35:08 [2] 6.08 km (5:47 / km) +177m 5:03 / km
ahr:128 max:153 shoes: Salomon Speedcross 4 (Grey) 2
Cycling (Road) 11:16 [1]