Training Log Archive: rickypIn the 7 days ending Jan 20, 2019:
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Sunday Jan 20, 2019 #
Running warm up/down 10:32 [2] 1.5 km (7:01 / km) +55m 5:56 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running race 1:40:52 [4] 20.7 km (4:52 / km) +758m 4:07 / km
ahr:163 max:183 shoes: inov8 X-TALON 212 Black/Yellow
Not too bad but not too great either. Started at what I thought was a sensible pace between Liam and Luetch but I was in the red up the first climb and legs already felt dead at the top after 3km with 17 to go. Leutch and Peter G inevitably caught me at 6km and I just couldn't hang on to them even on the long gentle descent. I felt better at the bottom for the road section and final climb but the final descent was rough and rocky so i lost more time. Need to have a better go at this again.
Made me also think I need some better kit. Jonny was able to tuck everything in his shorts whilst others only needed a small race vest. My bum bag on the other hand weighed a tonne
Running warm up/down 10:05 [2] 1.6 km (6:18 / km)
ahr:134 max:158 shoes: inov8 X-TALON 212 Black/Yellow
Saturday Jan 19, 2019 #
Running 44:14 [3] 9.03 km (4:54 / km) +42m 4:47 / km
ahr:142 max:157 shoes: Mizuno Wave Rider 22
Running race 16:45 [5] 5.04 km (3:19 / km) +3m 3:19 / km
shoes: Mizuno Wave Rider 22
Great conditions; with just a very light tailwind on the way back. A tiny bit of ice in places but not enough to worry about.
Not enough of a pack at the front - the fast guys must all be doing the XC later. I was too happy to sit in behind and had more energy at the end than I thought.
Running 55:48 [2] 9.14 km (6:06 / km) +130m 5:42 / km
shoes: Mizuno Wave Rider 22
Friday Jan 18, 2019 #
Cycling (Road) 9:43 [1]
Cycling (Road) 10:44 [1]
ahr:115 max:133
Thursday Jan 17, 2019 #
Running 12:56 [2] 2.49 km (5:12 / km) +9m 5:06 / km
ahr:129 max:139 shoes: Mizuno Wave Rider 22
Cycling (Road) 10:29 [1]
ahr:115 max:138
Running warm up/down 12:29 [2] 2.36 km (5:17 / km)
ahr:128 max:161 shoes: Mizuno Wave Rider 22
Running tempo 21:00 [4] 6.23 km (3:22 / km)
shoes: Mizuno Wave Rider 22
Nice mentally pleasing tempo session tonight:
(6 min + 5min [2min]) + (4min + 3min + 2min + 1min [60s])
You always know that the next rep will be easier. The only complication was halfway during each rep you turn around and have to weave your way back, and chase everyone down. Made sure the reps were even pace throughtout.
Running warm up/down 17:52 [2] 2.32 km (7:42 / km) +16m 7:27 / km
ahr:132 max:146 shoes: Mizuno Wave Rider 22
Wednesday Jan 16, 2019 #
Cycling (Road) 8:31 [2]
ahr:123 max:148
Running 48:19 [3] 7.82 km (6:11 / km) +392m 4:56 / km
ahr:147 max:177 shoes: Mizuno Wave Rider 22
Running 15:28 [2] 2.4 km (6:27 / km) +59m 5:44 / km
ahr:133 max:159 shoes: Mizuno Wave Rider 22
Running warm up/down 14:44 [2] 2.8 km (5:16 / km) +49m 4:50 / km
ahr:137 max:158 shoes: Salomon Speedcross 4 (Grey)
Orienteering 11:57 [3] ** 2.7 km (4:26 / km)
ahr:140 max:152 shoes: Salomon Speedcross 4 (Grey)
Tuesday Jan 15, 2019 #
Running 1:12:25 [2] 12.09 km (5:59 / km) +201m 5:32 / km
ahr:128 max:162 shoes: Salomon Speedcross 4 (Grey)
Cycling (Road) 11:16 [1]
ahr:119 max:136
Monday Jan 14, 2019 #
Cycling (Road) 9:32 [1]
ahr:115 max:138
Running 15:23 [2] 2.54 km (6:03 / km) +57m 5:27 / km
ahr:119 max:138 shoes: Mizuno Wave Rider 22
Running warm up/down 13:14 [2] 2.4 km (5:31 / km) +25m 5:14 / km
ahr:133 max:152 shoes: Mizuno Wave Rider 22
Running 20:00 [4] 5.71 km (3:30 / km) +90m 3:15 / km
max:186 shoes: Mizuno Wave Rider 22
Kenyan Hills session on Bruntsfield Links: 2 x 10 mins [4 mins]
Like last time legs weren't fresh but was able to push and was just off the front ahead of Luetch.
Running warm up/down 14:32 [2] 2.07 km (7:01 / km) +20m 6:42 / km
ahr:131 max:140 shoes: Mizuno Wave Rider 22