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Training Log Archive: rickyp

In the 7 days ending Feb 14:

activity # timemileskm+mload
  Running7 7:22:04 49.56(8:55) 79.76(5:33) 1427287.8
  S & C2 1:20:00
  Total9 8:42:04 49.56 79.76 1427287.8
  [1-5]7 7:21:16

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MoTuWeThFrSaSu

Sunday Feb 14 #

11 AM

Running 1:40:37 intensity: (12 @0) + (2:39 @1) + (53:47 @2) + (43:44 @3) + (15 @4) 18.44 km (5:27 / km) +259m 5:06 / km
ahr:137 max:161 shoes: Inov8 Mudclaw G260

Loop joining up the greenspace; Holyrood, Duddingston, Craigmillar, Inch, Hermitage. Felt horrendous which I blame entirely on last night's chinese

Saturday Feb 13 #

9 AM

Running 1:21:36 intensity: (55 @1) + (22:10 @2) + (40:56 @3) + (17:35 @4) 13.6 km (6:00 / km) +436m 5:10 / km
ahr:147 max:176 shoes: VJ Integrator 18

80 mins easy on the Seat with Kai

Friday Feb 12 #

8 AM

S & C 45:00 [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 31:55 intensity: (5 @0) + (20 @1) + (21:41 @2) + (9:49 @3) 6.02 km (5:18 / km) +25m 5:12 / km
ahr:136 max:154 shoes: VJ Integrator 18

30 mins easy round the meadows. Pete didn't want to run on the frozen ground so was solo

Thursday Feb 11 #

12 PM

Running 1:15:02 intensity: (20 @0) + (5:36 @1) + (22:29 @2) + (45:50 @3) + (47 @4) 13.77 km (5:27 / km) +194m 5:05 / km
ahr:138 max:163 shoes: Inov8 Mudclaw G260

75 mins easy around town

Wednesday Feb 10 #

12 PM

Running 1:15:13 intensity: (11 @0) + (1:28 @1) + (18:59 @2) + (45:07 @3) + (9:28 @4) 13.18 km (5:42 / km) +397m 4:58 / km
ahr:145 max:170 shoes: VJ Integrator 18

75 mins easy Blackford and Braids. Still hard work in the snow despite the trails being more compacted

Tuesday Feb 9 #

7 AM

Running 33:07 [2] 6.56 km (5:03 / km) +28m 4:56 / km
ahr:141 max:155 shoes: VJ Integrator 18

30 mins easy around the meadows in fresh snow
6 PM

Running 44:34 intensity: (1:55 @1) + (31:30 @2) + (10:48 @3) + (21 @4) 8.18 km (5:27 / km) +88m 5:10 / km
ahr:135 max:163 shoes: VJ Integrator 18

45 more mins around the snowy meadows including 5 x 30s hill sprints. Snow more compacted now

Monday Feb 8 #

8 AM

S & C 35:00 [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*

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