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Training Log Archive: rickyp

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Cycling (Road)2 6:02:46226.3
  Running3 2:21:00 15.69(8:59) 25.25(5:35) 15075.5
  S & C3 2:00:00
  Swimming (Pool)2 1:03:3431.8
  Cycling (Indoor)1 1:00:0022.2
  Total11 12:27:20 15.69 25.25 150355.8
  [1-5]8 10:23:55

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Sunday Nov 15 #

10 AM

S & C 40:00 [0]

Warm Up Mobility
Lunges into high knee, broad jumps, step jumps, hops
Band knee drive 3 x 8 3*
Sally Up Sally Down Press Up - Got to 2:30 for the first time
6 min plank routine

Saturday Nov 14 #

9 AM

Cycling (Road) 3:02:21 intensity: (42 @0) + (13:01 @1) + (1:14:47 @2) + (1:24:45 @3) + (9:06 @4)
ahr:138 max:173

79.81km + 877.5m avg 26.3km/h

3 hours easy via Gladhouse and Lamancha. I've done this route in reverse a few times so did it clockwise to mix it up. Had to do some wiggling in town to make it over 3 hours.

Friday Nov 13 #

7 AM

Running 47:00 intensity: (20 @0) + (2:55 @1) + (36:40 @2) + (7:05 @3) 8.09 km (5:48 / km) +68m 5:34 / km
ahr:132 max:147 shoes: Salomon Speedcross 4 (Black)

2 x 22.5 mins around 2 big meadows laps

Thursday Nov 12 #

8 AM

S & C 40:00 [0]

Warm Up Mobility
Reverse Lunges into high knee 1 x 6 @ 28kg, 2 x 6 @ 36kg
Bulgarian split squats 3 x 6 @ 36kg
6 min plank routine
6 PM

Swimming (Pool) 33:29 [2]
ahr:82 max:82

1950 yards

Less busy than Tuesday. Was able to do some longer reps

Wednesday Nov 11 #

7 AM

Running 47:00 intensity: (19 @0) + (2:40 @1) + (24:07 @2) + (19:54 @3) 8.28 km (5:41 / km) +52m 5:30 / km
ahr:136 max:153 shoes: Salomon Speedcross 4 (Black)

2 x 22.5 mins around 2 big meadows laps
6 PM

Cycling (Indoor) 1:00:00 intensity: (1:09 @0) + (36:48 @1) + (14:20 @2) + (7:43 @3)
ahr:117 max:132

Zwift

Tuesday Nov 10 #

8 AM

S & C 40:00 [0]

Warm Up Mobility
Lunges into high knee, broad jumps, step jumps, hops
Band knee drive 3 x 6 3*
6 min plank routine
6 PM

Swimming (Pool) 30:05 [2]
ahr:107 max:107

1750 yards

Plan is to minimize cycling on days before runs so, inspired by Andrew Lindsay, I booked a swim session at Warrendar. 1st real pool swim since 2nd June 2018.

Was a success in that I was able to training without loading the hip but two things annoying about it. 1) The pool is 25 yds rather than metres. 2) There is only two lanes open; the grannies lane and the other one. This meant it got quite busy and any chance of a coherent session was ruined by people doing breast stroke. This in fact didn't matter as, since it was my first swim in a while, I got tired quite quickly so was more than happy to keep stopping.

Monday Nov 9 #

7 AM

Running 47:00 [2] 8.88 km (5:18 / km) +30m 5:12 / km
ahr:143 max:157 shoes: Salomon Speedcross 4 (Black)

MMMM with JT. 2 x 22.5
10 AM

Cycling (Road) 3:00:25 intensity: (55 @0) + (9:09 @1) + (1:23:02 @2) + (1:24:26 @3) + (2:53 @4)
ahr:137 max:165

81.82km + 581.2m avg 27.2km/h

3 hours easy via Gifford, Haddington and Drem. Lovely day once out of Edinburgh

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