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Training Log Archive: rickyp

In the 7 days ending Dec 17, 2018:

activity	#	time	miles		km		+m				load
Running	6	4:33:37	27.16	(10:04)	43.71	(6:16)	1192				140.6
Cycling (Road)	5	51:29									21.1
Orienteering	1	47:48	4.21	(11:22)	6.77	(7:04)	166	24 /	26c	92%	35.8
Total	11	6:12:54	31.37		50.48		1358	24 /	26c	92%	197.5

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Monday Dec 17, 2018 #

9 AM

Cycling (Road) 10:04 [1]
ahr:120 max:128

2.72km +7m avg 16.5km/h ITW Icy!

6 PM

Running 14:09 [2] 2.53 km (5:36 / km) +57m 5:02 / km
ahr:131 max:151 shoes: Mizuno Wave Rider 22

HFW

Running warm up/down 9:53 [2] 1.85 km (5:21 / km)
ahr:130 max:155 shoes: Mizuno Wave Rider 22

Jog to meadows then back over to Bruntsfield

Running hills 5:00 [4] 1.57 km (3:11 / km) +75m 2:34 / km
shoes: Mizuno Wave Rider 22

HBT MPC short session before xmas curry

Hill reps 15 x 20s [40s]

Full gas for 20s then 40s recovery to jog back down. Basically 2s rest before off again. Surprisingly tired by the end

Running warm up/down 20:31 [2] 3.28 km (6:15 / km) +18m 6:05 / km
shoes: Mizuno Wave Rider 22

Jogging recoveries and WD

Sunday Dec 16, 2018 #

Event: FVO Barrwood SoSOL

12 PM

Running warm up/down 10:50 [2] 1.17 km (9:16 / km) +22m 8:28 / km
ahr:132 max:151 shoes: inov8 Arctic Claw 300

Jog to start, WU and drills

Orienteering race 47:48 [3] *** 6.77 km (7:04 / km) +166m 6:17 / km
ahr:150 max:172 spiked:24/26c shoes: inov8 Arctic Claw 300

FVO Level C at Barr Wood - Brown 6.2km

Routegadget

Couldn't decide what to do today; solo pentlands or this. Opted for this as I remembered the area was half decent when i was there for BUCS 2015 relays. Like then, it was snowy underfoot which made everything cold and slippy. I found it impossible to maintain a high pace so was very cruisy. Made two small misses but otherwise fine.

1 PM

Running 39:19 [2] 5.71 km (6:53 / km) +132m 6:10 / km
ahr:132 max:172 shoes: inov8 Arctic Claw 300

Extended WD loop of Barr Wood

Saturday Dec 15, 2018 #

1 PM

Running 1:39:14 [2] 15.69 km (6:19 / km) +612m 5:18 / km
ahr:139 max:178 shoes: inov8 X-TALON 212 Black/Yellow

Nice easy 90 mins on the Seat making sure foot is is indeed fine.
Crags, Bog, Purkos, Whinny, MFD
Fairly nippy out there, could have done with another layer.

Friday Dec 14, 2018 #

9 AM

Cycling (Road) 8:41 [1]
ahr:108 max:131

2.73km +8m avg 18.9km/h ITW

6 PM

Cycling (Road) 10:37 [2]
ahr:125 max:153

2.92km +55m avg 16.9km/h HFW

7 PM

Running 13:34 [2] 2.42 km (5:36 / km) +13m 5:28 / km
ahr:126 max:144 shoes: Mizuno Wave Rider 22

Short Foot tester

Since Tuesday I had a sharp pain under my foot every time i step. I thought it was a splinter but couldn't see anything. Could barely walk on Tuesday. Luckily for the past two days I have been very busy and had limited time anyway. Woke up today and it had basically gone so went for a short test run and confirmed that i can now run again. Won't do Parkrun as think that will be stupid and it will be icy anyway.

Thursday Dec 13, 2018 #

9 AM

Cycling (Road) 9:07 [2]
ahr:121 max:143

2.74km +5m avg 18.9km/h ITW

8 PM

Cycling (Road) 13:00 [2]

2.8km Home from work xmas do

Wednesday Dec 12, 2018 #

Note
(rest day)

Enforced rest day with foot pain and travelling to Ayelsbury for the day

Tuesday Dec 11, 2018 #

8 AM

Running 1:01:07 [2] 9.49 km (6:26 / km) +263m 5:39 / km
ahr:134 max:163 shoes: inov8 X-TALON 212 Black/Red

ITW via the Seat. Crags, Purkos and Whinny. Slow and ploddy with legs tired but needed a "long" "hilly" run as not sure how much time I will have tomorrow

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