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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Cycling4 8:21:04
  Running4 3:11:30 23.17(8:16) 37.29(5:08) 158
  Swimming (Pool)3 2:45:46
  S & C1 1:00:00
  Total12 15:18:20 23.17 37.29 158

Thursday Apr 26 #

6 AM

Swimming (Pool) 1:03:52 [2]

TTC Swim 3420m

Bit hectic today, lots of people in each lane and also set wasn't very clear so people doing different things

200m WU + 200m Kick
3 x 50m Drills - Catch up, chicken wing, finger drg
200m Kick
150m Swim + 40m Swim
4 x 100m - last 20m of each Tarzan drill
480m - Swim, Kick, Pull, Swim
4 x 120m - 60m easy, 60m fast
6 x 80m IM
200m Pull + 200m Kick
5 x 40m Drill - Catch up, chicken wing, finger drag, hip/shoulder/hear touch. 3/4 catch up
80m WD

Wednesday Apr 25 #

7 PM

Running 1:35:58 [2] 18.04 km (5:19 / km) +103m 5:10 / km
ahr:125 max:149 shoes: Salomon Speedcross Vario Trail

As per last week, just wanted long and steady. Firstly ran down through the nature reserve which wasn't that intereseting then began my Deerhurst loop. 3 TRC members caught me here so I decided to run with them - I was still able to keep it fairly easy. At Deerhurst we took they extension down to Apperley so ended up being a tiny bit further than intended but was a nice evening.

Tuesday Apr 24 #

6 AM

Swimming (Pool) 54:54 [2]

TTC Swim 3180m

Focus on keeping god form when getting tired

400m WU
100m Cruise
5 min Kick including 10s sprints
100m Cruise + 100m fast
3 x 100m MDPS
5 x 100m [15s] - Alt Easy/Fast every length
5 x 40m off 50s
4 x 100m [15s] - Cruise, fast, cruise, fast
5 x 40m off 45s
200m Cruise
5 x 40m off 40s
280m WD
6 PM

Running warm up/down 10:04 [2] 1.37 km (7:21 / km)
ahr:124 max:135 shoes: Mizuno Wave Rider 20

WU, drills and strides

Running intervals 20:32 [4] 6.0 km (3:25 / km)
ahr:165 max:175 shoes: Mizuno Wave Rider 20

Short of time so did the session that was posted on the EUOC training page

2 x (1200m (3mins) + 1000m (2.5mins) + 800m (2mins))

Did this on the lovely straight old railway cycle path behind Morrisons. First rep felt like a struggle as legs weren't warmed up yet but after that felt good. Times may have been affected by having an increasingly heavy sodden top as it was raining quite a lot.

Running 21:05 [2] 2.82 km (7:29 / km)
shoes: Mizuno Wave Rider 20

Jogging recoveries, strides and jog home

Monday Apr 23 #

8 AM

Cycling 15:36 [2]
ahr:124 max:144

5.93km +50m avg 22.8km/h - ITW
6 PM

S & C 1:00:00 [2]

Circuits at Cheltenham College

Slightly easier this week with more of a break in between stations

16 x 30s
8 x (40s + 20s runnning) + 8 x 60s
16 x 20s

Sunday Apr 22 #

12 PM

Cycling 3:35:08 [2]
ahr:125 max:154

95.05km +693m avg 26.5km/h

Realised I haven't actually done 90km plus in a long time and with the race in 3 weeks I thought i better just go out and do it even though I've already done plenty of miles this weekend. Fitted another bottle cage to my bike and may even go buy a third to attach between the aerobars.

Race nutrition strategy will involve some gels, flapjack and 2-3 bottles of Active Root but i may substitute one of the bottles for honey and water as I've read that's good and I wished I practised with that today.

Nice sunny day, took me ages to get out initially as like every year, got caught up in the marathon coverage. Country roads fairly empty but came across a convoy of 20 tractors at one point and then found I was heading right into the path of an oncoming cycle race so stopped and watched them pass.

One big loop Tredington, Gotherington, Gretton + Greet, Dumbleton, Bredon Hill anticlockwise, Pershore, Croome, Upton, Wellend, Staunton, Deerhust and back

Saturday Apr 21 #

7 AM

Running 6:10 [2] 1.06 km (5:49 / km) +8m 5:36 / km
ahr:133 max:144 shoes: inov8 X-TALON 212 Black/Yellow

Jog to leisure centre
8 AM

Swimming (Pool) 47:00 [2]

TTC Swim 2800m

Shorter distances in the set today, focusing on speed. What ever problem I had with my shoulder on Tuesday seems to have gone away which is good.

Two fast guys in my lane weren't taking the full recovery which meant two of us slower swimmers who wanted the recovery either had to have less recovery to stay with them or let the go and have to do a smaller set in order to regroup.

5 x 200m - Swim, Pull, Kick, Swim, Kick
2 x 50m Windmill
4 x 25 Sprint [10s] + 4 x 50m Sprint [10s]
2 x 100m Build
2 x (25m Cruise + 50m Sprint + 75m Cruise + 100m Sprint + 100m Cruise +
75m Sprint + 25m Sprint) - all [15s]
25m Cruise + 50m Sprint + 75m Cruise + 100m Sprint + 50m Cruise - all [15s]
9 AM

Running warm up/down 6:39 [2] 0.76 km (8:45 / km) +3m 8:35 / km
ahr:134 max:147 shoes: inov8 X-TALON 212 Black/Yellow

Jog over to Parkrun + drills

Running race 17:39 [4] 5.04 km (3:30 / km) +30m 3:24 / km
ahr:176 max:195 shoes: inov8 X-TALON 212 Black/Yellow

Tewkesbury Parkrun

28s quicker than last week, maybe I was trying less hard in the swimming. Same fast 35yr old from Cheltenham turned up again. Was hoping to make it a closer race but he just ran away, finishing over a minute ahead

Running warm up/down 13:23 [2] 2.2 km (6:05 / km) +14m 5:54 / km
ahr:136 max:148 shoes: inov8 X-TALON 212 Black/Yellow

WD lap of parkrun then jogged over to the leisure centre. Saw some club members getting ready for a bike ride in 15 mins so told them I'll be there and quickly jogged home and changed.
10 AM

Cycling 2:21:00 [2]

58.28km +363m avg 24.8km/h

Nice group of 4 of us headed out for 2 hours easy. I was still in my vest but didn't matter as it was a nice sunny day. Quite a flat route going along a lot of small country lanes I hadn't been along before. Had no actual food with me so really hungry by the end.

Birtsmorton, Wellend, Upton, Croome, Defford, Twyning and back

Friday Apr 20 #

6 PM

Cycling 2:09:20 [2]
ahr:124 max:151

59.14km +434m avg 27.4km/h

No question I was going to go cycling today in the sun. Mixed it up and went anticlockwise round Bredon Hill. Left the car at work then carried on back home.

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