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Training Log Archive: rickyp

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Cycling (Road)2 6:41:00228.7
  Running4 2:45:30 18.88(8:46) 30.39(5:27) 25090.1
  S & C3 2:00:00
  Swimming (Pool)2 1:11:1335.6
  Total11 12:37:43 18.88 30.39 250354.4
  [1-5]8 10:35:39

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MoTuWeThFrSaSu

Sunday Nov 22 #

10 AM

S & C 40:00 [0]

Warm Up Mobility
Reverse Lunges 3 x 6 @ 36kg
Bulgarian split squats 3 x 6 @ 36kg
6 min plank routine

Saturday Nov 21 #

8 AM

Running 30:28 [2] 5.77 km (5:17 / km) +20m 5:12 / km
ahr:137 max:147 shoes: Salomon Speedcross 4 (Black)

30 mins easy around the meadows
11 AM

Cycling (Road) 2:53:00 intensity: (42 @0) + (27:26 @1) + (1:15:57 @2) + (1:03:29 @3) + (5:26 @4)
ahr:133 max:169

69.163km +965.7m avg 24.0km/h

Looping around Midlothian

Friday Nov 20 #

7 AM

Running 45:01 intensity: (34 @0) + (55 @1) + (27:19 @2) + (15:30 @3) + (43 @4) 8.04 km (5:36 / km) +94m 5:17 / km
ahr:135 max:164

45 mins easy via the Killing Fields

Thursday Nov 19 #

8 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 - 2:30
6 min plank routine
6 PM

Swimming (Pool) 38:43 [2]

2175 yards

Wednesday Nov 18 #

7 AM

Running 45:01 intensity: (16 @0) + (8 @1) + (30:10 @2) + (14:27 @3) 8.26 km (5:27 / km) +80m 5:12 / km
ahr:137 max:151 shoes: Salomon Speedcross 4 (Black)

45 mins easy around the meadows. Fine again. May venture somewhere more interesting soon

Tuesday Nov 17 #

8 AM

S & C 40:00 [0]

Warm Up Mobility
Reverse Lunges 3 x 6 @ 36kg
Bulgarian split squats 3 x 6 @ 36kg
6 min plank routine
6 PM

Swimming (Pool) 32:30 [2]

1875 yards

Breast stroke brigade out in force tonight. Quite annoying

Monday Nov 16 #

8 AM

Running 45:00 [2] 8.31 km (5:25 / km) +56m 5:14 / km
ahr:140 max:155 shoes: Salomon Speedcross 4 (Black)

Monday Morning Meadows Miles
No planned stops. Hip was slightly tired at end but was never too worried
12 PM

Cycling (Road) 3:48:00 intensity: (32 @0) + (24:26 @1) + (2:09:55 @2) + (1:06:10 @3) + (6:52 @4) + (5 @5)
ahr:135 max:180

81.33km +800m avg 21.4km/h

Work is having a Strava art competition with the theme of GIS. Since I am of the main users of the work strava group I thought I better give it a shot, especially as I had the day off. I thought about what I could do on my cycle, planned it on Garmin Connect so I could follow the route on my watch, then set off around lunchtime. I was expecting to just make it back before it got dark.

I was going fairly well and it was easy to follow my watch but then around half way (in Florida) i got a puncture. I swapped inner tubes but my hand pump was doing nothing. I was getting cold at this point but luckily Nixon drove to meet me with a track pump. There must have been glass still in the tyre as the new tube had a hole in. I swapped it out with my only other spare but the same thing happened again so Nixon drove me home. I found one last spare tube and was careful to check the tyre and third time lucky I had a pumped up tyre. I headed out in the dark and was able to carry on the route 3 hours 29 mins after I paused for the puncture.

It got a bit boring at the end, especially all the traffic lights and the fact lots of steep hills were at the end but I was very happy with the finished route. I adjusted my time/distance to account for the sections I had my watch stopped.

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