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Training Log Archive: rickyp

In the 7 days ending Dec 8, 2019:

activity # timemileskm+mload
  Running7 5:16:43 34.91(9:04) 56.19(5:38) 723182.7
  Cycling (Indoor)3 2:45:0082.5
  S & C3 1:55:00
  Cycling (Road)5 51:0018.0
  Total15 10:47:43 34.91 56.19 723283.1
  [1-5]13 8:51:33

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

8 AM

Running 45:37 intensity: (1:10 @0) + (1:08 @1) + (38:33 @2) + (4:46 @3) 8.88 km (5:08 / km) +33m 5:03 / km
ahr:131 max:147 shoes: Mizuno Wave Rider 22 2

To/from Puregym + 2 easy meadows laps
10 AM

S & C 25:00 [0]

Core circuit 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit

Cycling (Indoor) 45:00 [2]

Spinning

Saturday Dec 7, 2019 #

7 PM

Running 30:00 [2] 6.0 km (5:00 / km)
ahr:132 max:146 shoes: Mizuno Wave Rider 22 2

Treadmill

Cycling (Indoor) 50:00 [2]

Spinning

Friday Dec 6, 2019 #

9 AM

Cycling (Road) 8:45 [2]
ahr:126 max:144

2.94km +7m avg 20.2km/h ITW
6 PM

Cycling (Road) 11:22 [1]
ahr:119 max:139

2.86km +54m avg 15.1km/h HFW
8 PM

Cycling (Indoor) 1:10:00 [2]

Spinning

Thursday Dec 5, 2019 #

7 AM

S & C 45:00 [0]

Circuits: 2 sets of 11 x 45s [15s] then 2 mins (5 x squat + 5 x jump squat + 5 x burpee)

The finisher was going to be Sally Up Sally Down Plank challenge but she couldn't find the song. My disappointment was real.
6 PM

Note

Rather than a session I opted for a sports massage. There has been sporadic pain in my left calf since last weekend. Nothing flared up after either Glasgow Parks or Tuesday's hills but I'd wanted to sort out whatever it was. Turned out to be a knot causing some inflammation and tightness. I'll take it easy tomorrow then see how I feel on Saturday, probably just building back up gradually

Wednesday Dec 4, 2019 #

7 AM

Running 40:04 [2] 6.96 km (5:45 / km) +31m 5:38 / km
ahr:121 max:135 shoes: Salomon Speedcross 4 (Grey) 2

Easy meadows then ITW
5 PM

Running 40:10 [2] 6.97 km (5:46 / km) +142m 5:14 / km
ahr:122 max:145 shoes: Salomon Speedcross 4 (Grey) 2

Easy 40 mins HFW round the back of the seat

Cycling (Road) 12:05 [2]
ahr:130 max:146

2.87km +54m avg 14.3km/h HFW

Tuesday Dec 3, 2019 #

7 AM

S & C 45:00 [0]

WU
Core circuit 3 sets of 6 x 45s[10s]. 60s between sets
6 min plank circuit
8 AM

Cycling (Road) 8:38 [1]
ahr:104 max:129

2.98km +7m avg 20.7km/h ITW
5 PM

Running warm up/down 11:21 [2] 1.42 km (8:00 / km) +30m 7:14 / km
shoes: inov8 Arctic Claw 300

WU and drills

Running tempo 10:00 [4] 2.54 km (3:56 / km) +33m 3:42 / km
shoes: inov8 Arctic Claw 300

10 min tempo

Running hills 11:00 [5] 2.64 km (4:10 / km) +243m 2:51 / km
shoes: inov8 Arctic Claw 300

Power Hills: 6 x 60s [3mins] + 4 x 45s [2.5mins] + 4 x 30s [2mins]

Running warm up/down 47:24 [2] 6.63 km (7:09 / km) +32m 6:59 / km
shoes: inov8 Arctic Claw 300

Jogging recoveries and WD
7 PM

Cycling (Road) 10:10 [1]
ahr:116 max:136

2.67km +52m avg 15.8km/h HFW

Monday Dec 2, 2019 #

7 AM

Running 41:15 [2] 7.25 km (5:41 / km) +45m 5:31 / km
ahr:123 max:155 shoes: Salomon Speedcross 4 (Grey) 2

Lap of the meadows, back pick up my lunch then ITW
5 PM

Running 39:52 [2] 6.9 km (5:47 / km) +134m 5:16 / km
ahr:123 max:158 shoes: Salomon Speedcross 4 (Grey) 2

Lap of bog and Killing Fields and then HFW. A bit grim

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