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Training Log Archive: rickyp

In the 7 days ending Nov 29, 2020:

activity # timemileskm+mload
  Cycling (Road)2 5:55:18214.3
  Running5 3:17:48 22.2(8:55) 35.72(5:32) 538114.4
  Cycling (Indoor)2 2:00:0043.9
  S & C2 1:20:00
  Swimming (Pool)1 35:3417.8
  Total12 13:08:40 22.2 35.72 538390.4
  [1-5]10 11:43:08

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MoTuWeThFrSaSu

Sunday Nov 29, 2020 #

9 AM

Running 47:36 intensity: (18 @0) + (1:20 @1) + (16:19 @2) + (24:54 @3) + (4:45 @4) 9.06 km (5:15 / km) +196m 4:45 / km
ahr:142 max:173 shoes: Salomon Speedcross 4 (Black)

Inpromptu Squattiswoode run with JT and Pete via the Hermitage. Nice to venture onto Braids for the first time in ages. Turned back for home when Pete inevitably fell over and got another knock.

Saturday Nov 28, 2020 #

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
12 PM

Cycling (Road) 3:13:16 intensity: (32 @0) + (25:07 @1) + (1:21:24 @2) + (1:08:11 @3) + (18:02 @4)
ahr:136 max:173

84.303km +969.0m avg 26.2km/h

Flat peloton out today. Very still so went exploring new roads in the Lothians. Very nice

Friday Nov 27, 2020 #

8 AM

Running 30:00 intensity: (35 @1) + (24:02 @2) + (5:23 @3) 5.4 km (5:33 / km) +7m 5:31 / km
ahr:135 max:142 shoes: Salomon Speedcross 4 (Black)

30 mins easy around Inch Park

Thursday Nov 26, 2020 #

7 AM

Running 45:11 intensity: (31 @0) + (4:44 @1) + (29:55 @2) + (10:01 @3) 7.48 km (6:02 / km) +150m 5:29 / km
ahr:129 max:152 shoes: Salomon Speedcross 4 (Black)

45 mins easy via Dunsapie Loch to say hello to the otter. I don't remember it being there in the spring when I was doing lots of cycling round the Seat so it was the first time I've seen it for real
6 PM

Cycling (Indoor) 1:00:00 intensity: (24 @0) + (12:04 @1) + (40:47 @2) + (6:45 @3)
ahr:122 max:134

Zwift

Wednesday Nov 25, 2020 #

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 - Completed it mate
6 min plank routine
5 PM

Swimming (Pool) 35:34 [2]

2075 yards

Tuesday Nov 24, 2020 #

8 AM

Running 30:00 [2] 5.87 km (5:07 / km) +29m 4:59 / km
ahr:140 max:157 shoes: Salomon Speedcross 4 (Black)

30 mins easy round the Meadows with Pete
7 PM

Cycling (Indoor) 1:00:00 intensity: (1:16 @0) + (57:14 @1) + (6 @2) + (1:24 @3)
ahr:111 max:121

60 mins easy turbo

Monday Nov 23, 2020 #

7 AM

Running 45:01 intensity: (38 @0) + (1:06 @1) + (25:03 @2) + (18:14 @3) 7.91 km (5:42 / km) +156m 5:11 / km
ahr:135 max:157 shoes: Salomon Speedcross 4 (Black)

45 mins easy via the Hermitage. Massively appreciate how nice it is to run here after being confined to the meadows for rehabbing for so long
10 AM

Cycling (Road) 2:42:02 intensity: (1:53 @0) + (21:55 @1) + (1:09:03 @2) + (1:05:44 @3) + (3:27 @4)
ahr:133 max:169

66.83km +739.4m avg 24.8km/h

Easy to Beecraigs Country Park and back. My original plan was to head along the Lang Whang but JT suggested this route and I was glad I listened for once as it was empty and there were nice climbs. Like Saturday there were several times where it felt I could get side-swiped by a gust of wind at any point but luckily I stayed on my bike.

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