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Training Log Archive: rickyp

In the 7 days ending Jan 31:

activity # timemileskm+mload
  Running7 7:05:42 48.83(8:43) 78.59(5:25) 977241.8
  S & C2 1:20:00
  Total9 8:25:42 48.83 78.59 977241.8
  [1-5]7 7:00:43

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MoTuWeThFrSaSu

Sunday Jan 31 #

10 AM

Running 1:30:13 [2] 16.87 km (5:21 / km) +242m 4:59 / km
ahr:146 max:186 shoes: Salomon Speedcross 4 (Black)

90 mins easy geocaching around Penicuik

Saturday Jan 30 #

11 AM

Running 1:20:01 intensity: (3:33 @0) + (7:28 @1) + (46:23 @2) + (22:34 @3) + (3 @4) 15.17 km (5:16 / km) +176m 4:59 / km
ahr:130 max:160 shoes: New Balance 1080v9

80 mins easy geocaching along WOL

Friday Jan 29 #

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*
Band leg laterals 3 x 8 3*
Sally Up Sally Down Press Ups
6 PM

Running 30:05 intensity: (35 @1) + (19:49 @2) + (9:41 @3) 5.49 km (5:29 / km) +9m 5:26 / km
ahr:138 max:159 shoes: Inov8 Mudclaw G260

30 mins easy around Inch Park

Thursday Jan 28 #

12 PM

Running 1:15:08 intensity: (24 @0) + (2:06 @1) + (27:38 @2) + (37:50 @3) + (7:10 @4) 12.99 km (5:47 / km) +318m 5:09 / km
ahr:141 max:173 shoes: Inov8 Mudclaw G260

75 mins easy on the Seat

Wednesday Jan 27 #

8 AM

Running 36:59 intensity: (43 @0) + (2:12 @1) + (24:39 @2) + (9:20 @3) + (5 @4) 6.57 km (5:38 / km) +106m 5:12 / km
ahr:129 max:160 shoes: Inov8 Mudclaw G260

35 mins easy via the bog
6 PM

Running 38:11 intensity: (9 @0) + (28 @1) + (16:26 @2) + (20:57 @3) + (11 @4) 7.02 km (5:26 / km) +35m 5:19 / km
ahr:140 max:161

Tuesday Jan 26 #

7 AM

Running 1:15:05 intensity: (10 @0) + (3:12 @1) + (52:48 @2) + (18:55 @3) 14.48 km (5:11 / km) +91m 5:02 / km
ahr:134 max:156 shoes: New Balance 1080v9

75 mins easy including 5 x 30s hills sprints
30 with JT then solo via Merchiston

Monday Jan 25 #

8 AM

S & C 40:00 [0]

Warm Up Mobility
Reverse Lunges 3 x 8 @ 36kg
Bulgarian split squats 3 x 8 @ 36kg
Band knee drive and hold 3 x 8 4*
Band leg laterals 3 x 8 3*

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