Training Log Archive: rickypIn the 7 days ending Apr 15, 2018:
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Sunday Apr 15, 2018 #
Cycling (Road) 2:33:42 [2]
ahr:122 max:154
4 from yesterday's group including me plus another wanted another cycle. Slightly flatter route SW via Ashleworth, Highleadon, Tiberton, Taynton, Newent and back although had no idea where I was for most of it. Had a unexpected 40 min break at a garden centre cafe after 78 mins. Had to take it easier soon after we set off again as one of the girls crashed but was alright. I also came off late on but it was a pathetic crash, unclipping my left foot at a junction but centre of gravity was leaning to the right.
Running 50:15 [4] 12.86 km (3:54 / km) +48m 3:50 / km
max:166 shoes: Mizuno Wave Rider 20
Ran off feel to begin with. Turns out this is around 3:55 min/km at 160 hr . Hopefully on race day with fresher legs i can up this a bit. Anyway, a boring route out an back around the bypass just ticking off the miles.
Running 12:04 [2] 1.99 km (6:04 / km) +13m 5:52 / km
ahr:128 max:141 shoes: Mizuno Wave Rider 20
Saturday Apr 14, 2018 #
Swimming (Pool) 49:55 [2]
Busy today. Focus on good stroke etc..
300m WU
50m Kick + 100m Swim
50m Kick + 100m Pull
50m Kick + 100m Pull+Paddles
50m Cruise
4 x 50m Build [10s] + 4 x 100m Build [10s]
2 x 200m Cruise
8 x 50m off 1min
400m Cruise
8 x 50m off 1min
Running warm up/down 5:21 [2] 0.71 km (7:32 / km) +4m 7:20 / km
ahr:139 max:148 shoes: inov8 X-TALON 212 Black/Yellow
Running race 18:07 [4] 5.02 km (3:37 / km) +30m 3:30 / km
ahr:173 max:182 shoes: inov8 X-TALON 212 Black/Yellow
Wanted to wear spikes but realised why the spikes fell out at intercounties - it wasn't the spikes but the holdings that fell out. I did read a review that said this may happen and will now be looking for a refund. Serves me right for buying cheap spikes
Anyway, legs not fresh but that was the whole point, tried hard as there was someone faster than me for once. Ground very soft and slow as field was underwater last week and floodwater only just retreated. 20s slower than Feb.
Still can't get pacing right here: 4:28, 4:38, 4:41, 4:23
Running warm up/down 7:07 [2] 1.11 km (6:25 / km) +6m 6:15 / km
ahr:133 max:150 shoes: inov8 X-TALON 212 Black/Yellow
Cycling (Road) 4:58 [2]
ahr:130 max:142
Parked the car where I will be starting and finishing a cycle later then cruised back
Cycling (Road) 2:02:23 [2]
ahr:129 max:166
Great TTC Ride in the sunshine via Bredon Hill anticlockwise then Pershore, Croome, Twyning and back. Got to explore some new roads and with 8 of us we were zipping along without having to put much effort in.
Friday Apr 13, 2018 #
Cycling (Road) 1:58:56 [2]
ahr:120 max:147
Another week, another Friday loop of Bredon hill after work. Getting much more confident using the aerobars now. Unfortunately the Active Root didn't arrive today so won't get to practise using it for the brick session I've planned for Sunday but if it's as good as it's cracked up to be I shouldn't get stomach problems.
Thursday Apr 12, 2018 #
Swimming (Pool) 1:11:38 [2]
Second Thursday in a row that coach hasn't turned up. Did our own thing whilst in the 25m pool but when in the 20m pool a girl in my lane had a set written down already so us 3 just did that. It was pretty hard and I wasn't in the mood.
400m WU
4 x 50m drill - catch up, chicken wing, finger drag, 3/4 catch up
200m kick
2 x 100m build
400m Pull + 2 x 40m fast [10s]
500m Cruise (breathing 3, 5, 7, 5, 3) + 2 x 40m fast [10s]
2 x 300m Build + 2 x 40m fast [10s]
700m Cruise + 2 x 40m fast [10s]
320m WD (breathing 3, 5, 7, 5, 3)
Running warm up/down 8:34 [2] 1.1 km (7:47 / km)
ahr:119 max:146 shoes: Mizuno Wave Rider 20
Orienteering race 1:00:41 [3] * 14.23 km (4:16 / km) +90m 4:08 / km
ahr:150 shoes: Mizuno Wave Rider 20
Routegadget
No Tom C or rcro this week so felt i didn't have to give it full gas. Got unfairly penalised by the default MapRun late penalty points which i found out were 30 points per minute late rather than the normal 10. Need to do this again and get the 570 that i know is easily possible, 580 if feeling particularly fast. I don't think this one is clearable.
Running warm up/down 10:32 [2] 1.65 km (6:23 / km) +13m 6:09 / km
shoes: Mizuno Wave Rider 20
Wednesday Apr 11, 2018 #
Running 1:18:11 [3] 17.97 km (4:21 / km) +60m 4:17 / km
ahr:144 max:163 shoes: Mizuno Wave Rider 20
Tuesday Apr 10, 2018 #
Swimming (Pool) 50:04 [2]
Was hoping for an easy set but it was the opposite, focusing on pacing.
400m WU
2 x (50m Kick + 50m Drill) - Chicken wing, catch up
100m TT - 1:23
100m easy
2 x 20m - 2 strokes then tumble
2 x 100m Drill - MDPS, 3/4 catch up
2 x 100m PB + 10s [10s]
4 x 80m at same pace as above [10s]
2 x 100m MDPS [10s]
4 x 60m Build [10s]
2 x 100m Cruise [10s] + 200m Cruise
5 x 40m off 60s + 120m easy
5 x 20m off 45s
60m WD
Running warm up/down 5:55 [2] 1.1 km (5:23 / km)
ahr:134 max:151
Running intervals 25:00 [4] 7.5 km (3:20 / km)
shoes: Mizuno Wave Rider 20
Didn't fell particularly fast. I put that down to either legs still tired from weekend or feeling off after eating too much between work and the session. Was nice and consistent though.
5 x 3 mins [90s] 4 mins break + 5 x 2 mins [60s]
Running 12:31 [2] 2.02 km (6:12 / km)
ahr:136 max:164 shoes: Mizuno Wave Rider 20
Monday Apr 9, 2018 #
Running 44:19 [2] 8.73 km (5:05 / km) +81m 4:51 / km
ahr:129 max:156 shoes: Mizuno Wave Rider 20