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Training Log: rickyp

In the last 7 days:

activity # timemileskm+mload
  Cycling (Road)2 5:29:34206.6
  S & C5 2:15:00
  Running3 2:12:00 14.26(9:15) 22.95(5:45) 7866.0
  Cycling (Indoor)2 2:00:0671.4
  Total12 11:56:40 14.26 22.95 78344.0
  [1-5]7 9:38:29
«
3:47
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ThFrSaSuMoTuWe

Wednesday Oct 28 #

7 AM

Running 44:00 [2] 7.62 km (5:46 / km) +34m 5:39 / km
ahr:137 max:150 shoes: Salomon Speedcross 4 (Black)

4 x 10 around the meadows. Not too bad at all

Tuesday Oct 27 #

6 PM

Cycling (Indoor) 1:00:01 intensity: (26 @0) + (1:49 @1) + (35:41 @2) + (22:05 @3)
ahr:135 max:155

60 mins on Zwift. Need to remember that these days are for recovery and not for razzing up volcanoes

Monday Oct 26 #

7 AM

Running 44:00 [2] 7.84 km (5:37 / km) +22m 5:32 / km
ahr:137 max:148 shoes: Salomon Speedcross 4 (Black)

MMMM
4 x 10
7 PM

S & C 40:00 [0]

Warm Up Mobility
Reverse Lunges into high knee 3 x 6 @ 28kg
Forward Lunges 2 x 5 @ 28kg
Sally Up Sally Down Press ups
6 min plank set
10 x ab roller

Sunday Oct 25 #

8 AM

S & C 25:00 [0]

Warm Up Mobility
3 x 6 Band Knee Drive 3* band
11 AM

Cycling (Road) 3:22:15 intensity: (18 @0) + (5:41 @1) + (1:23:44 @2) + (1:48:56 @3) + (3:36 @4)
ahr:139 max:165

87.559km + 862.1m avg 26.0km/h

Windy lap of the Pentlands

The most interesting part of the ride came early on in Penicuik. A car pulled out from a junction on the left and didn't notice me until too late. I hit it very slowly and I had to press down onto the bonnet. I wasn't hurt at all and to be honest I would have done more damage given my heavier than normal weight at the moment. It all happened so quickly I didn't even stop my Garmin.

Saturday Oct 24 #

8 AM

S & C 20:00 [0]

UtB
3 PM

Cycling (Road) 2:07:19 intensity: (1:43 @0) + (11:34 @1) + (50:22 @2) + (1:01:06 @3) + (2:34 @4)
ahr:136 max:175

52.701km + 668.8m avg 24.8km/h

2 hours easy via the two reservoirs

Friday Oct 23 #

7 AM

Running 44:00 [2] 7.49 km (5:53 / km) +22m 5:47 / km
ahr:139 max:153 shoes: Salomon Speedcross 4 (Black)

4 x 10 mins run / walk around the meadows. Better than Wednesday as I made sure I kept it to a plod
7 PM

S & C 30:00 [0]

Warm Up Mobility
Reverse Lunges into high knee 3 x 5 @ 20kg
Sally Up Sally Down Press ups
6 min plank set
10 x ab roller

Thursday Oct 22 #

Note

Chat with Kim:
On running days keep to 4 x 10 mins for now
S&C alternate weighted lunge exercises with band work
Incorporate running drills into routine
7 AM

S & C 20:00 [0]

UtB
6 PM

Cycling (Indoor) 1:00:05 intensity: (44 @0) + (16 @1) + (31:20 @2) + (27:45 @3)
ahr:137 max:156

Zwift

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Injuries

R Hip/PelvisHip Pain180+days
complete history

Training Targets

Jan 1 – Dec 31 (366d)
Running
+ Orienteering [1-5]
450:00:004200km90000m↑
actual:236:42:3952%2580.7km61%43610m↑48%
projected:286:52:2963%3127.6km74%52852m↑58%
S & C 78:00:00
actual:120:35:10154%
projected:146:08:27187%
Running
+ Orienteering
+ Cycling (Road)
+ Cycling (Indoor) [1-5]
450:00:00
actual:445:51:2599%
projected:540:20:35120%

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