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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Running10 4:36:24 32.4(8:32) 52.15(5:18) 1051
  Cycling (Road)5 1:34:49
  S & C1 40:00
  Orienteering1 23:48 3.8(6:16) 6.11(3:54) 3418 /20c90%
  Total15 7:15:01 36.2 58.26 108518 /20c90%
  [1-5]15 6:35:01
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MoTuWeThFrSaSu

Saturday Nov 17 #

1 PM

Running warm up/down 36:39 [2] 5.49 km (6:41 / km) +97m 6:08 / km
ahr:134 max:172 shoes: inov8 X-TALON 212 Black/Yellow

Jog up to Braids, WU and drills
2 PM

Running race 34:52 [5] 9.3 km (3:45 / km) +188m 3:24 / km
ahr:183 max:193 shoes: inov8 X-TALON 212 Black/Yellow

Braid Hills XC

Looking forward to this. 5th time ive race but 1st time in 4 years.

Not wanting to set off too fast I started far back and got boxed in. I didn't panic and just maintained a nice pace but Mark had a 10s lead by the top of 1st hill. Picked a few offf on the down and the back straight but the lead increased to 20s by the end of the 1st lap.

I felt good and with less people in the way up the second hill I was able to cut the lead to 10s. Lots of people cheering us on and willing for me to catch up but could only gain a few seconds here and there on the down and flat. Final wood section to go and suddenly the lead was only 5s. Final 200m to go and the sprint was on. I needed to give 100% and luckily i found a good line to not get held up by an oblivious Pat G who wasn't aware of the train that was about to hit him which held up Mark a tad. This picture doesn't tell the full story.
Braids

Splits: 17:30, 17:11
3 PM

Running warm up/down 13:51 [2] 2.11 km (6:34 / km) +19m 6:17 / km
shoes: inov8 X-TALON 212 Black/Yellow

Jog back to Kings

Friday Nov 16 #

9 AM

Cycling (Road) 9:25 [2]
ahr:123 max:161

2.93km +7m avg 19.0km/h ITW.

1st time cycling in. Only 3 mins faster than running
6 PM

Cycling (Road) 11:41 [2]
ahr:123 max:141

2.97km +55m avg 15.5km/h HFW.

Thursday Nov 15 #

9 AM

Running 12:44 [2] 2.52 km (5:03 / km) +10m 4:57 / km
ahr:130 max:138 shoes: Mizuno Wave Rider 22

ITW
8 PM

Cycling (Road) 15:09 [2]
ahr:118 max:129

4.81km +79m avg 19.1km/h Cycle to Mortonhall

Orienteering race 23:48 [4] *** 6.11 km (3:54 / km) +34m 3:47 / km
ahr:163 max:182 spiked:18/20c shoes: Mizuno Wave Rider 22

EUOC FWTN at Mortonhall - Long 4.9km

Nice pack formed at the front with Dan, Ali Rowan and I. Good fun with the gaffles. I lost them at with a mistake at 16 and then made a mistake so took the longer routechoice on 17 but was able to cruise into the finish without losing another place.

Cycling (Road) 13:23 [2]
ahr:141 max:163

4.55km +47m avg 20.4km/h Cycle back from Mortonhall

Wednesday Nov 14 #

12 PM

Running 42:47 [4] 6.76 km (6:20 / km) +391m 4:55 / km
ahr:160 max:193 shoes: inov8 X-TALON 212 Black/Red

WASP. Started easier so had more energy for MFD but it was very slippy in my worn out inov8s and i was still very slow.
6 PM

Running 15:21 [2] 2.58 km (5:57 / km) +59m 5:20 / km
shoes: Mizuno Wave Rider 22

HFW
7 PM

Cycling (Road) 24:31 [2]
ahr:125 max:137

7.08km +59m avg 17.3km/h Cycle along Canal to Spylaw Park

S & C 40:00 [0]

Went along to an ESOC S&C circuit session at Spylaw Park.

Drills then 3 x (30s Sprint + 9 x 30s)

One of the stations was hula hooping and I was embarrassingly bad the first rep but managed to get the hang of it by the end.

Was better than I expected with all the equipment you need for a decent session. Some stations in the foyer and the rest on the grass which was fairly slippy. Will try to go along to future sessions, they seem to be every 3 weeks.
8 PM

Cycling (Road) 20:40 [2]
ahr:123 max:133

6.59km +36m avg 19.2km/h Cycle back along Canal

Tuesday Nov 13 #

8 AM

Running 1:07:19 [2] 12.07 km (5:35 / km) +203m 5:09 / km
ahr:136 max:168 shoes: Salomon Speedcross 4 (Grey)

Easy run ITW the long way via Blackford, Craigmillar and Holyrood.
Legs still tired from yesterday

Monday Nov 12 #

6 PM

Running 14:59 [2] 2.55 km (5:53 / km) +57m 5:17 / km
ahr:124 max:147 shoes: Mizuno Wave Rider 22

HFW
7 PM

Running warm up/down 11:42 [2] 2.12 km (5:31 / km) +5m 5:27 / km
ahr:119 max:134 shoes: Mizuno Wave Rider 22

WU, Jog to Meadows, jog to DVC

Running intervals 13:44 [4] 4.53 km (3:02 / km)
max:186 shoes: Mizuno Wave Rider 22

HBT MPC

This week it was an interval session on the meadows: 12 x ~400m [60s]

A really fast lad called Tom was also there. He was doing the reps in 60-65s wheres i was closer to 70. I chose to run off his recoveries as this made sure I pushed harder albeit losing some recovery. Nicely tired by the end.
8 PM

Running warm up/down 12:26 [2] 2.12 km (5:52 / km) +22m 5:35 / km
shoes: Mizuno Wave Rider 22

WD and jog home

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