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Training Log: rickyp

In the last 7 days:

activity # timemileskm+mload
  Running9 9:58:18 70.43(8:30) 113.34(5:17) 1581397.4
  S & C3 1:55:15
  Cycling (Road)8 1:20:08 1.85 2.97 5524.6
  Total17 13:13:41 72.27 116.31 1636422.0
  [1-5]14 10:59:54
«
2:31
0:00
ThFrSaSuMoTuWe

Wednesday Feb 19 #

7 AM

Running 50:00 intensity: (22 @0) + (1:38 @1) + (43:33 @2) + (4:27 @3) 9.11 km (5:29 / km) +46m 5:21 / km
ahr:130 max:144 shoes: Salomon Speedcross 4 (Grey) 3

50 mins easy plodding round the meadows then ITW
5 PM

Running 41:38 intensity: (21 @0) + (1:43 @1) + (32:30 @2) + (7:04 @3) 6.77 km (6:09 / km) +150m 5:32 / km
ahr:128 max:153 shoes: Salomon Speedcross 4 (Grey) 3

40 mins easy round the crags the HFW

Tuesday Feb 18 #

7 AM

S & C 45:00 [0]

WU
Core circuit 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit
10 x ab roller
8 AM

Cycling (Road) 8:11 intensity: (1:37 @0) + (4:35 @1) + (1:16 @2) + (43 @3)
ahr:108 max:134

2.989km +9.0m avg 22.0km/h ITW
5 PM

Cycling (Road) 11:20 intensity: (40 @0) + (4:34 @1) + (5:09 @2) + (57 @3) 2.97 km (3:49 / km) +55m 3:29 / km
ahr:118 max:135

6 PM

Running 1:26:31 intensity: (23 @0) + (2:13 @1) + (25:52 @2) + (20:33 @3) + (36:53 @4) + (37 @5) 19.2 km (4:30 / km) +56m 4:26 / km
ahr:151 max:182 shoes: Mizuno Wave Rider 22 2

Hounds session: 3 x 8 mins [2] + 2 x 4 mins [1] + 4 x Hill sprints

Joined the Hounds for the first time and they were doing the same set I did last week. Went off a bit fast as in a pack and then ran at my own pace once I checked my watch and saw it was too fast.

Reps: 3:23, 26, 33, 40, 36
Floats: 4:06, 3:50, 4:02, 3:57, 4:08

Monday Feb 17 #

7 AM

Cycling (Road) 7:41 intensity: (3:28 @0) + (2:44 @1) + (1:15 @2) + (14 @3)
ahr:101 max:128

2.986km +9.1m avg 23.5km/h ITW

Running 45:32 intensity: (17 @0) + (17:09 @1) + (22:43 @2) + (5:23 @3) 7.78 km (5:51 / km) +142m 5:22 / km
ahr:122 max:142 shoes: Mizuno Wave Rider 22 2

45 mins easy round the Seat
8 AM

Cycling (Road) 11:30 intensity: (42 @0) + (4:32 @1) + (4:51 @2) + (1:25 @3)
ahr:116 max:133

2.852km +57.9m avg 15.0km/h HFW
12 PM

Cycling (Road) 8:55 intensity: (43 @0) + (5:45 @1) + (1:21 @2) + (1:06 @3)
ahr:109 max:133

2.995km +7.3m avg 20.8km/h ITW again
6 PM

Running 35:38 intensity: (15 @0) + (2:11 @1) + (30:56 @2) + (2:16 @3) 5.97 km (5:58 / km) +76m 5:37 / km
ahr:126 max:143 shoes: Salomon Speedcross 4 (Grey) 2

35 mins easy Flat seat

Cycling (Road) 11:00 intensity: (6:36 @0) + (3:46 @1) + (13 @2) + (25 @3)
ahr:99 max:122

2.907km +57.6m avg 15.9km/h HFW again

Sunday Feb 16 #

11 AM

Running 1:43:05 intensity: (1:09:32 @2) + (15:00 @3) + (17:45 @4) + (48 @5) 20.62 km (5:00 / km) +323m 4:38 / km
ahr:147 max:183 shoes: Mizuno Wave Rider 22 2

EUHH/HBT Over the Hill Relay

This year I was in a pair with Kai and opted to do the road leg again.

It was very windy so I was hoping to run in a pack with someone but Elisha got away very quickly so I then chose to break away form another Harie and try to chase down Elisha. I gained a bit on the hill but he got away again on the top. I put in a big effort to try and not make the time gap too large for Kai to chase as I didn't know who Elisha's partner was. Turned out Kai easily chased down the Harie girl on his way to the fastest hill leg so I was on the winning team for the second year on the trot.

Afterwards I did an extended WD via Craigmillar and the Hermitage.

Saturday Feb 15 #

7 AM

Running 1:32:54 intensity: (27 @0) + (2:08 @1) + (53:02 @2) + (36:56 @3) + (21 @4) 15.35 km (6:03 / km) +455m 5:16 / km
ahr:137 max:162 shoes: inov8 X-TALON 212 Cl Green

90 mins easy on the Seat. Ran early to avoid the rain, much success. Found Quirkey on the Crags so did a loop with him.
5 PM

S & C 25:15 [0]

Core on the floor: 3 sets of 8 x 45s [15s]

Friday Feb 14 #

7 AM

Running 1:10:06 intensity: (23 @1) + (41:58 @2) + (27:45 @3) 12.19 km (5:45 / km) +266m 5:11 / km
ahr:137 max:159 shoes: Salomon Speedcross 4 (Grey) 2

70 minutes easy via Braids

Cycling (Road) 8:40 intensity: (26 @0) + (3:23 @1) + (4:04 @2) + (47 @3)
ahr:119 max:138

2.978km +7.2m avg 20.6km/h ITW
6 PM

Cycling (Road) 12:51 intensity: (1:51 @0) + (6:49 @1) + (3:28 @2) + (43 @3)
ahr:112 max:131

3.104km +66.4m avg 14.6km/h HFW

Thursday Feb 13 #

1 PM

S & C 45:00 [0]

Accidentally slept through circuits so did the set I should have done on Tuesday at lunch

WU
Core circuit 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit
10 x ab roller
6 PM

Running 1:12:54 intensity: (24 @0) + (45 @1) + (18:23 @2) + (17:18 @3) + (33:27 @4) + (2:37 @5) 16.35 km (4:27 / km) +67m 4:22 / km
ahr:157 max:187 shoes: Mizuno Wave Rider 22 2

Meadows Solo session: 3 x 8 mins [2] + 2 x 4 mins [1] + 4 x Hill sprints

With the recent weather I had thought about doing this on the treadmill but the weather calmed in time. Again I tried harder to make the reps and floats consistent.

Reps: 3:31, 31, 33, 31, 35
Floats: 4:04, 4:06, 4:06, 4:03, 4:05

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Training Targets

Jan 1 – Dec 31 (366d)
Running
+ Orienteering [1-5]
450:00:004200km90000m↑
actual:64:12:1814%693.7km16%12731m↑14%
projected:469:58:50104%5078km120%93191m↑103%
S & C 78:00:00
actual:10:21:5513%
projected:75:52:2697%

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