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Training Log Archive: rickyp

In the 7 days ending Feb 2, 2020:

activity # timemileskm+mload
  Running11 10:02:01 73.02(8:15) 117.51(5:07) 982362.6
  S & C2 1:30:00
  Cycling (Road)4 38:549.8
  Total16 12:10:55 73.02 117.51 982372.3
  [1-5]14 10:25:56

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MoTuWeThFrSaSu

Sunday Feb 2, 2020 #

1 PM

Running 2:00:00 [2] 24.33 km (4:56 / km) +144m 4:47 / km
ahr:124 max:157 shoes: Mizuno Wave Rider 22 2

2 hours easy via Portebello

Saturday Feb 1, 2020 #

9 AM

Running 1:20:01 intensity: (43 @0) + (57 @1) + (34:36 @2) + (23:17 @3) + (12:14 @4) + (8:14 @5) 16.87 km (4:45 / km) +71m 4:39 / km
ahr:146 max:186 shoes: Mizuno Wave Rider 22 2

Edinburgh Parkrun + 13 x 1 min [1 min]

Not too fussed about the time as it was strong headwind on the way back. Didn't try to stick with Ewan Crawford in 3rd and was doing 3:20s until the turn. Afterwards I worked hard to catch up with Ewan so I could use him as a wind break. Trouble was he didn't give me much cover as he is very small so I just kicked on and tried to catch 2nd. I managed this soon after and he was a big guy so I tucked in behind for a while. Once I had a breather I kicked on again and tried to catch 1st but he was too far ahead. 17:25

5 min break then into the 1s.

Friday Jan 31, 2020 #

7 AM

Running 1:05:25 intensity: (24 @0) + (5:02 @1) + (46:48 @2) + (13:11 @3) 12.96 km (5:03 / km) +95m 4:52 / km
ahr:130 max:154 shoes: Mizuno Wave Rider 22 2

30 mins easy meadows with JT then a seat lap ITW
6 PM

Running 15:03 intensity: (20 @0) + (47 @1) + (10:10 @2) + (3:46 @3) 2.58 km (5:51 / km) +56m 5:16 / km
ahr:128 max:148 shoes: Mizuno Wave Rider 22 2

HFW

Thursday Jan 30, 2020 #

7 AM

S & C 45:00 [0]

Circuits: 2 sets of 12 x 45s [15s]
5 PM

Running 1:27:14 intensity: (1:04 @0) + (16:55 @1) + (53:57 @2) + (15:18 @3) 15.25 km (5:43 / km) +203m 5:22 / km
ahr:124 max:151 shoes: Mizuno Wave Rider 22 2

80 mins easy via Portebello plus 6 x hill sprints.

I wanted to do this at lunch in the day light but work got in the way.

Cycling (Road) 8:05 intensity: (3:07 @0) + (4:38 @1) + (20 @3)
ahr:100 max:114

1.968km +44.2m avg 14.4km/h

Wednesday Jan 29, 2020 #

7 AM

Running 50:03 intensity: (17 @0) + (9:33 @1) + (33:24 @2) + (6:49 @3) 9.05 km (5:32 / km) +52m 5:23 / km
ahr:123 max:141 shoes: Salomon Speedcross 4 (Grey) 2

50 mins easy meadows and ITW
5 PM

Running 33:26 intensity: (9 @0) + (5:27 @1) + (25:30 @2) + (2:20 @3) 5.68 km (5:53 / km) +100m 5:25 / km
ahr:123 max:136 shoes: Salomon Speedcross 4 (Grey) 2

30 mins easy HFW via the Seat. Timed it poorly and got absolutely drenched.

Tuesday Jan 28, 2020 #

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) 8:13 intensity: (1:34 @0) + (4:22 @1) + (1:07 @2) + (1:10 @3)
ahr:110 max:124

2.956km +8.2m avg 21.5km/h ITW
12 PM

Running 1:07:49 intensity: (13 @0) + (1:40 @1) + (19:17 @2) + (7:38 @3) + (39:01 @4) 15.38 km (4:25 / km) +84m 4:18 / km
ahr:152 max:173 shoes: Mizuno Wave Rider 22 2

Meadows Lunchtime session: 8 x 4 mins [1 float] + 4 x Hill sprints

Back to this after a short break. Kai joined in again but just for 5. Much harder mentally and was close to stopping at 7 but ground out another one.

Reps: 3:29, 27, 32, 30, 27, 33, 33, 34
Floats: 4:11, 11, 02, 10, 20, 05, 14, 3:54
6 PM

Cycling (Road) 11:33 intensity: (2:00 @0) + (4:42 @1) + (4:03 @2) + (48 @3)
ahr:111 max:135

2.767km +55.4m avg 14.4km/h HFW

Monday Jan 27, 2020 #

7 AM

Running 32:59 intensity: (20 @0) + (1:13 @1) + (27:43 @2) + (3:43 @3) 6.7 km (4:56 / km) +46m 4:46 / km
ahr:130 max:148 shoes: Mizuno Wave Rider 22 2

30 mins easy meadows with JT
8 AM

Running 9:34 intensity: (20 @0) + (3:44 @1) + (4:38 @2) + (52 @3) 1.66 km (5:46 / km) +18m 5:28 / km
ahr:119 max:132 shoes: Salomon Speedcross 4 (Grey) 2

To Old College to rescue my bike which got locked inside for most of the weekend.
5 PM

Running 40:27 intensity: (17 @0) + (26 @1) + (24:38 @2) + (12:32 @3) + (2:34 @4) 7.06 km (5:44 / km) +115m 5:18 / km
ahr:135 max:173 shoes: Salomon Speedcross 4 (Grey) 2

40 mins easy bog and Killing Fields
6 PM

Cycling (Road) 11:03 intensity: (4:11 @0) + (6:09 @1) + (14 @2) + (29 @3)
ahr:103 max:123

2.846km +55.4m avg 15.0km/h HFW

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