Training Log Archive: rickyp

53.7km +522m avg 25.1km/h

Legs felt pretty beaten up after yesterday so a cycle was always on the agenda. Had planned to do the TTC club ride but when i finally realised it had started at 9 and not 10 it was too late so had to go solo.

Did the same route as when I went on my first club ride but threw in an effort up Overbury Hill and once round the Kemerton loop to take it up to 2 hours. I passed two different cycling race/events on my route; the first probably a charity event but the second was a professional race so even though they were going the other way I hopped off the road in case the pelaton decided to run me over.

On the way down Overbury hill i maxed out at 76.3km/h just as it was beginning to rain which was kind of sketchy.

WU + Drills

Cotswold Way Relay - Stage 2 (Stanway House to Cleeve Hill)

Really enjoyed this, competing for NGOC. Finished 4th, 90s down on 3rd, 3 mins ahead of 5th. Wasn't as hot as last week so opted not to wear my camelback. The recent hot weather had dried the course out so i chose to wear trainers this time.

The start was very hectic with slower runners sprinting off to get through the kissing gate 150m in before the main bunch. After that i was sitting in 5th after the first set of fields. This turned into 2nd at the foot of the first hill. I'm glad I didn't chase after 1st at this point as he went on to break the course record. 4 of us broke away up the hill and at the top there was about 10-30s between each of us, me sitting in 4th. Annoyingly this is how how it stayed position-wise for the entire race, with the gaps just steadily increasing. I could see 3rd having to walk bits of the 2nd hill but I wasn't able to make any significant ground.

Quads took a pounding and probably weren't too happy with me doing some one-legged squats yesterday but i don't think it would have made a difference to my result as it was only noticeable on the steep descents.

Very relaxed mobilty before Cotswold Relay tomorrow

WU
4x8 pull ups
3x 8+8 Bulgarian split squats (2 x 14kg dumbells)
Sally Up Sally Down Press Ups (2:10)
Plank: 3 x (30s front + 30s L + 30s R)

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

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

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

3.4km +17m avg 21.7km/h

Cycle to Croft Farm

16.7 km +87m avg 30.6km/h

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

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

3.8km +20m avg 20.4km/h

Cycle back from Croft Farm

Circuits at Cheltenham college