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Training Log Archive: rickyp

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Running10 9:17:17 63.3(8:48) 101.88(5:28) 2139409.1
  S & C3 1:56:00
  Cycling (Road)4 38:0913.3
  Total16 11:51:26 63.3 101.88 2139422.4
  [1-5]14 9:48:24

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MoTuWeThFrSaSu

Sunday Jan 19 #

11 AM

Running 24:08 intensity: (22 @0) + (1:37 @1) + (20:57 @2) + (1:12 @3) 3.44 km (7:01 / km) +45m 6:35 / km
ahr:126 max:141 shoes: inov8 Arctic Claw 300

WU, jog to start, drills

Running 1:37:16 intensity: (2:05 @1) + (4:37 @2) + (8:41 @3) + (48:56 @4) + (32:57 @5) 20.8 km (4:41 / km) +853m 3:53 / km
ahr:173 max:198 shoes: inov8 Arctic Claw 300

Feel the Burns - 5th

Once again I got a place from the waiting list. I was exited how much I could improve on last years time with knowledge of the route, better pacing and having a race vest.

Straight from the off I was in a group of 5 that broke away. Andy Douglas quickly then shot off the front (on his way to breaking Jonny's record from last year) leaving me chasing the Carnethy trio of James, Dessie and Elliot. James and Dessie gradually ran away but I was very slowly reeling in Elliot and finally caught in on the long gradual descent. I was hoping he was broken and I could pull away but he stuck on me and then binned me on the last steep descent so after all the effort to catch him over the first half I ended up 5th anyway.

Great day out and over 3:30 quicker than last year which is another example that training works.

Running 10:35 [2] 1.65 km (6:25 / km)
ahr:150 max:163 shoes: inov8 Arctic Claw 300

Saturday Jan 18 #

8 AM

Running 46:13 intensity: (34 @0) + (1:21 @1) + (43:10 @2) + (1:08 @3) 8.68 km (5:19 / km) +50m 5:11 / km
ahr:127 max:141 shoes: Salomon Speedcross 4 (Grey) 2

Easy 45 mins round the meadows. That's all for today with Feel the Burns tomorrow
5 PM

S & C 26:00 [0]

Core on the floor: 3 sets of 8 x 45s [15s] + 10 x ab roller

Friday Jan 17 #

7 AM

Running 1:13:39 intensity: (29 @0) + (5:52 @1) + (47:47 @2) + (19:31 @3) 12.29 km (6:00 / km) +291m 5:21 / km
ahr:132 max:156 shoes: inov8 X-TALON 212 Black/Yellow

Easy 70 mins Blackford and Hermitage then ITW

Thursday Jan 16 #

7 AM

Running 13:52 intensity: (15 @0) + (36 @1) + (10:38 @2) + (2:23 @3) 2.35 km (5:54 / km) +28m 5:34 / km
ahr:130 max:143 shoes: Mizuno Wave Rider 22 2

To/from Gym

S & C 45:00 [0]

Circuits: 2 sets of 10 x 45s [15s] + 5 x 45s [15s] + 1 min (5 x lunge + 5 x squat jump + 5 x burpee repeats)
9 AM

Cycling (Road) 8:00 intensity: (20 @0) + (5:29 @1) + (2:07 @2) + (4 @3)
ahr:112 max:131

2.936km +8.7m avg 22.0km/h ITW
6 PM

Running 1:08:20 intensity: (9 @0) + (2:58 @1) + (45:59 @2) + (19:14 @3) 10.56 km (6:28 / km) +359m 5:32 / km
ahr:132 max:154 shoes: inov8 X-TALON 212 Cl Green

65 mins easy on the Seat
7 PM

Cycling (Road) 10:56 intensity: (2:50 @0) + (6:03 @1) + (58 @2) + (1:05 @3)
ahr:107 max:127

2.9km +58m avg 15.9km/h HFW

Wednesday Jan 15 #

7 AM

Running 40:00 intensity: (47 @0) + (1:31 @1) + (28:46 @2) + (8:56 @3) 6.76 km (5:55 / km) +156m 5:18 / km
ahr:131 max:153 shoes: Salomon Speedcross 4 (Grey) 2

40 mins easy wiggling around Blackford and the Hermitage
5 PM

Running 40:00 [2] 7.16 km (5:35 / km) +46m 5:25 / km
ahr:148 max:162 shoes: Salomon Speedcross 4 (Grey) 2

40 mins easy around the meadows. Windy much

Tuesday Jan 14 #

7 AM

S & C 45:00 [0]

WU
Core circuit 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit
10 x ab roller
8 AM

Cycling (Road) 7:52 intensity: (40 @0) + (4:14 @1) + (1:47 @2) + (1:11 @3)
ahr:116 max:140

2.936km +8.7m avg 22.0km/h ITW
12 PM

Running 1:01:47 intensity: (6 @0) + (16 @1) + (13:13 @2) + (14:08 @3) + (31:12 @4) + (2:52 @5) 13.82 km (4:28 / km) +83m 4:20 / km
ahr:159 max:188 shoes: Mizuno Wave Rider 22 2

Meadows Lunchtime session: 4 mins [1 float], 8 mins [2], 4 mins [1], 8 mins [2], 4 mins [1] + 4 x hill sprints

Kai asked if could do my session with him at lunch. Although I missed football this was a very productive session on tarmac rather than slippery mud. Will probably continue to do this.

Paces:
4 mins: 3:31, 29, 29
8 mins: 3:29, 27
Floats: 4:04-17
6 PM

Cycling (Road) 11:21 intensity: (2 @0) + (2:41 @1) + (7:48 @2) + (50 @3)
ahr:124 max:136

2.9km +58m avg 15.5km/h HFW

Monday Jan 13 #

7 AM

Running 40:42 intensity: (8 @0) + (4:44 @1) + (32:24 @2) + (3:26 @3) 7.43 km (5:29 / km) +37m 5:21 / km
ahr:126 max:139 shoes: Salomon Speedcross 4 (Grey) 2

40 mins easy meadows and ITW
5 PM

Running 40:45 intensity: (20 @0) + (1:48 @1) + (22:27 @2) + (15:45 @3) + (25 @4) 6.93 km (5:53 / km) +193m 5:10 / km
ahr:135 max:164 shoes: Salomon Speedcross 4 (Grey) 2

Easy 40 mins around the crags then HFW

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