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Training Log Archive: rickyp

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Running9 8:54:43 63.93(8:22) 102.89(5:12) 1442338.5
  S & C2 1:10:15
  Cycling (Road)6 1:02:0619.9
  Total14 11:07:04 63.93 102.89 1442358.4
  [1-5]12 9:44:42

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MoTuWeThFrSaSu

Sunday Feb 16 #

11 AM

Running 1:43:05 intensity: (1:09:32 @2) + (15:00 @3) + (17:45 @4) + (48 @5) 20.62 km (5:00 / km) +323m 4:38 / km
ahr:147 max:183 shoes: Mizuno Wave Rider 22 2

EUHH/HBT Over the Hill Relay

This year I was in a pair with Kai and opted to do the road leg again.

It was very windy so I was hoping to run in a pack with someone but Elisha got away very quickly so I then chose to break away form another Harie and try to chase down Elisha. I gained a bit on the hill but he got away again on the top. I put in a big effort to try and not make the time gap too large for Kai to chase as I didn't know who Elisha's partner was. Turned out Kai easily chased down the Harie girl on his way to the fastest hill leg so I was on the winning team for the second year on the trot.

Afterwards I did an extended WD via Craigmillar and the Hermitage.

Saturday Feb 15 #

7 AM

Running 1:32:54 intensity: (27 @0) + (2:08 @1) + (53:02 @2) + (36:56 @3) + (21 @4) 15.35 km (6:03 / km) +455m 5:16 / km
ahr:137 max:162 shoes: inov8 X-TALON 212 Cl Green

90 mins easy on the Seat. Ran early to avoid the rain, much success. Found Quirkey on the Crags so did a loop with him.
5 PM

S & C 25:15 [0]

Core on the floor: 3 sets of 8 x 45s [15s]

Friday Feb 14 #

7 AM

Running 1:10:06 intensity: (23 @1) + (41:58 @2) + (27:45 @3) 12.19 km (5:45 / km) +266m 5:11 / km
ahr:137 max:159 shoes: Salomon Speedcross 4 (Grey) 2

70 minutes easy via Braids

Cycling (Road) 8:40 intensity: (26 @0) + (3:23 @1) + (4:04 @2) + (47 @3)
ahr:119 max:138

2.978km +7.2m avg 20.6km/h ITW
6 PM

Cycling (Road) 12:51 intensity: (1:51 @0) + (6:49 @1) + (3:28 @2) + (43 @3)
ahr:112 max:131

3.104km +66.4m avg 14.6km/h HFW

Thursday Feb 13 #

1 PM

S & C 45:00 [0]

Accidentally slept through circuits so did the set I should have done on Tuesday at lunch

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

Running 1:12:54 intensity: (24 @0) + (45 @1) + (18:23 @2) + (17:18 @3) + (33:27 @4) + (2:37 @5) 16.35 km (4:27 / km) +67m 4:22 / km
ahr:157 max:187 shoes: Mizuno Wave Rider 22 2

Meadows Solo session: 3 x 8 mins [2] + 2 x 4 mins [1] + 4 x Hill sprints

With the recent weather I had thought about doing this on the treadmill but the weather calmed in time. Again I tried harder to make the reps and floats consistent.

Reps: 3:31, 31, 33, 31, 35
Floats: 4:04, 4:06, 4:06, 4:03, 4:05

Wednesday Feb 12 #

7 AM

Running 37:08 intensity: (10 @0) + (2:16 @1) + (32:23 @2) + (2:19 @3) 7.32 km (5:04 / km) +45m 4:55 / km
ahr:129 max:141 shoes: Mizuno Wave Rider 22 2

35 mins easy meadows. It appeared the meadows wasn't on Grittie McVittie's route last night. Still icy
8 AM

Cycling (Road) 8:47 intensity: (2:36 @0) + (4:23 @1) + (52 @2) + (56 @3)
ahr:106 max:123

3.012km +7.4m avg 19.8km/h ITW
5 PM

Running 35:36 intensity: (18 @0) + (1:23 @1) + (28:38 @2) + (5:17 @3) 6.28 km (5:40 / km) +103m 5:14 / km
ahr:131 max:145 shoes: Salomon Speedcross 4 (Grey) 2

35 mins easy bog and Killing Fields

Cycling (Road) 11:15 intensity: (1:19 @0) + (4:13 @1) + (4:42 @2) + (1:01 @3)
ahr:117 max:136

2.964km +55.1m avg 15.8km/h HFW

Tuesday Feb 11 #

7 AM

Running 45:48 intensity: (13 @0) + (55 @1) + (35:41 @2) + (8:59 @3) 9.34 km (4:54 / km) +42m 4:48 / km
ahr:133 max:154 shoes: Mizuno Wave Rider 22 2

45 mins easy, meadows with JT then ITW
5 PM

Running 14:30 intensity: (35 @0) + (21 @1) + (9:40 @2) + (3:54 @3) 2.56 km (5:40 / km) +74m 4:57 / km
ahr:131 max:156 shoes: Mizuno Wave Rider 22 2

HFW

Monday Feb 10 #

7 AM

Running 1:02:42 intensity: (12 @0) + (40 @1) + (56:26 @2) + (5:24 @3) 12.87 km (4:52 / km) +67m 4:45 / km
ahr:131 max:151 shoes: Mizuno Wave Rider 22 2

Easy 60 mins round the meadows. 30 mins with JT discussing how pleasant the weather was then 30 mins solo. we had spoken too soon as it soon got very dark and a snow storm started which quickly turned to sleet.

Cycling (Road) 8:12 intensity: (2:04 @0) + (3:58 @1) + (2:03 @2) + (7 @3)
ahr:103 max:121

2.95km +8m avg 21.2km/h ITW
5 PM

Cycling (Road) 12:21 intensity: (1:32 @0) + (6:48 @1) + (3:10 @2) + (51 @3)
ahr:112 max:143

2.952km +42.8m avg 14.6km/h HFW
6 PM

Note

Sports Massage with Murray Collier. Had accupunture for the first time

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