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Training Log Archive: rickyp

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Cycling (Road)5 10:34:58302.4
  S & C4 3:00:00
  Running3 1:43:40 12.13(8:33) 19.53(5:19) 20163.7
  Total12 15:18:38 12.13 19.53 201366.1
  [1-5]8 11:56:34

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MoTuWeThFrSaSu

Sunday Sep 27 #

2 PM

Cycling (Road) 3:04:51 intensity: (7:17 @0) + (51:40 @1) + (1:13:05 @2) + (50:09 @3) + (2:40 @4)
ahr:126 max:164

86.558km + 676.9m avg 28.3km/h

3 hours easy in East Lothian with JT

Saturday Sep 26 #

8 AM

Running 40:26 intensity: (14 @0) + (10 @1) + (14:45 @2) + (25:06 @3) + (11 @4) 7.31 km (5:32 / km) +143m 5:02 / km
ahr:140 max:161 shoes: New Balance 1080v9

40 mins easy via the Hermitage

Listening to Ali T on the Run In podcast and then the man himself runs past.

I had a virtual Physio with Kim on Thursday after the setback last Monday. She confidently diagnosed it as a hip tendon injury and we worked up a new rehab plan that should work the hip but then give tendon chance to recover on rest days. Also I need to start giving it a pain scale so mainly not noticeable but 2-3 times 1.5/10.
2 PM

Cycling (Road) 2:57:00 intensity: (5:38 @0) + (24:39 @1) + (1:58:05 @2) + (28:38 @3)
ahr:127 max:153

75.746km + 874.2m avg 25.8km/h

3 hours easy via Lamancha and Temple

Friday Sep 25 #

5 PM

Cycling (Road) 1:29:18 intensity: (2:00 @0) + (12:53 @1) + (57:14 @2) + (17:11 @3)
ahr:127 max:155

36.511km + 507.2m avg 24.5km/h

90 mins easy via Carrington

Thursday Sep 24 #

7 AM

Running 33:07 intensity: (10 @0) + (42 @1) + (18:55 @2) + (13:20 @3) 6.49 km (5:06 / km) +35m 4:58 / km
ahr:137 max:153 shoes: New Balance 1080v9

30 mins easy round the Meadows
7 PM

S & C 45:00 [0]

Mobility: WU
Core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit

Wednesday Sep 23 #

7 AM

S & C 45:00 [0]

WU Mobility then over to PureGym
3x5+5 Weighted Lunge (22kg dumbbells)
3x5+5 Bulgarian Split Squat (22kg dumbbells)
4x5 Back Squat (55, 55, 65, 65) - I realised the bar is only 15kg
5 PM

Cycling (Road) 1:32:45 intensity: (25 @0) + (27:54 @1) + (51:37 @2) + (12:49 @3)
ahr:121 max:141

41.277km + 197.7m avg 26.7km/h

90 mins easy along the coast

Tuesday Sep 22 #

7 AM

Running 30:07 intensity: (12 @0) + (46 @1) + (17:54 @2) + (11:15 @3) 5.72 km (5:16 / km) +23m 5:10 / km
ahr:136 max:146 shoes: New Balance 1080v9

30 mins easy around the meadows
7 PM

S & C 45:00 [0]

Mobility
core on the floor 8 min ab circuit
Sally up Sally down press ups
6 min plank circuit
10 x ab roller

Monday Sep 21 #

7 AM

S & C 45:00 [0]

WU Mobility then over to PureGym
5 x Box Jumps
4x5+5 Bulgarian Split Squat (20, 20, 22, 22kg dumbbells)
4x5 Back Squat (55, 55, 65, 65)
5 PM

Cycling (Road) 1:31:04 intensity: (6:08 @0) + (29:57 @1) + (42:01 @2) + (12:58 @3)
ahr:120 max:146

38.061km + 334.3m avg 25.0km/h

90 mins easy via the Lang Whang

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