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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Running3 4:09:06 28.02(8:53) 45.1(5:31) 1055
  Swimming2 1:59:34
  S & C1 1:00:00
  Cycling2 53:36
  Total7 8:02:16 28.02 45.1 1055

Thursday Jun 22 #

6 AM

Swimming 19:50 [2]

TTC Swim part 1 in 25m pool ~ 1050m

50m WU
3 x 200m (100m swim + 100m pull) decreasing breathing from 3 to 5 to 7
4 x 100m progressive with fins

Swimming 36:51 [2]

TTC Swim part 2 in 20m pool ~ 2360m

2 faster people in my lane so was just about hanging on:
5 x broken 400m (4 x 100m [20s]) increasing pace each set. Averaged 1:35, 1:33, 1:30, 1:28, 1:26 but for the first 3 of the last set I was only doing 60m
200m kick recovery
2 x 200m CSS
120m WD

Tuesday Jun 20 #

6 AM

Swimming 1:02:53 [2]

TTC Swim ~ 3680m

It was a close call but i think i won "who has the worst tan-lines competition"

Tough endurance set today:
240m WU
5 x 100m (40m kick + 60m progressive swim)
400m easy with deckout every 100m and 2 sightings per length
600m CSS +4 (every 8th length fast with sighting)
320m CSS +2 (every 4th length fast with sighting)
600m CSS +4 (every 8th length fast with sighting)
320m CSS +2 (every 4th length fast with sighting)
9 x 80m CSS [10s]
160m WD
7 PM

Cycling 9:25 [1]
ahr:113 max:131

3.4km +17m avg 21.7km/h

Cycle to Croft Farm

Cycling 32:55 [2]
ahr:135 max:148

16.7 km +87m avg 30.6km/h

TTC Brick session 10 mile ride. Was on my own more than last week
8 PM

Running tempo 21:25 [4] 5.7 km (3:45 / km) +41m 3:38 / km
ahr:164 max:170 shoes: Mizuno Wave Rider 19

TTC Brick session run, 5 x 1.2km loop round the lake

Tried harder this week but I still can't beat the time i set when i first did a brick session

Cycling warm up/down 11:16 [1]

3.8km +20m avg 20.4km/h

Cycle back from Croft Farm

Monday Jun 19 #

6 PM

S & C 1:00:00 [2]

Circuits at Cheltenham college

Sunday Jun 18 #

12 PM

Running 1:55:42 [2] 19.0 km (6:05 / km) +529m 5:21 / km
ahr:138 max:167 shoes: inov8 MUDCLAW 300

Similar to yesterday I drove to Winchcombe but today proceeded to recce the 2nd half of my Cotswold Relay leg. Just as hot as yesterday so once i got to the Cleeve Hill golf course I went and bought an ice cream. Did a lap of Cleeve hill then ran back a slightly different route finding some geocaches.

My arms are now uncomfortably sun burnt and I'm actually glad i didn't enter either the Maverick yesterday or Cheltenham Challenge today, it was too hot.

Saturday Jun 17 #

12 PM

Running 1:51:59 [3] 20.4 km (5:29 / km) +485m 4:54 / km
ahr:143 max:173 shoes: inov8 MUDCLAW 300

Nothing going on this weekend so today i did a recce of the first half of my leg of the Cotswold Relay.

Parked at the half way point of my leg in Winchcombe then ran up to the start at Stanway House, then turned around and ran back. I took my camelback as it was 28°C and I knew I would also be stopping to find geocaches. Turned out I had walked along almost all of the route on my previous geocaching adventures last summer when i was injured so i barely had to consult my map.

During the first half I was running against a flow of Maverick Competitors. Had I known this race was on i probably would have entered it. Also I stopped for an ice cream on the way back at the farm shop which i probably won't be able to do next weekend.
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