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Training Log Archive: rickyp

In the 7 days ending Jan 26, 2014:

activity	#	time	miles		km		+m				load
Running	6	2:56:27	25.04	(7:03)	40.31	(4:23)	514				156.5
Orienteering	2	2:13:59	13.13	(10:12)	21.13	(6:20)	734	55 /	63c	87%	167.5
Cycling (Indoor)	2	2:00:00									120.0
Cycling (Road)	1	1:15:00									37.5
Total	11	8:25:26	38.17		61.44		1248	55 /	63c	87%	481.4

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Sunday Jan 26, 2014 #

11 AM

Orienteering race (Whinny Hill) 1:21:00 [4] *** 10.5 km (7:43 / km) +455m 6:20 / km
spiked:27/33c shoes: INTERGRATOR

Edinburgh Big Weekend Day 2 - Whinny Hill. Had to wear cagoules. went off to fast (thinking i knew it really well from last year). Made 2 bad errors on the spanish score and never recovered. Just glad i finished in the end. Course length: 8.1km

Saturday Jan 25, 2014 #

Event: EUOC Burns Weekend - City Race - incorporating bto SOUL1 / SoSOL 4

2 PM

Orienteering race (Edinburgh) 52:59 [4] *** 10.63 km (4:59 / km) +279m 4:24 / km
ahr:170 max:184 spiked:28/30c shoes: Salomon XA PRO 3D ULTRA

Edinburgh Big Weekend Day 1 - Edinburgh City Race. Our train was massively late and had to rush to assembly just to make the start. I blame that for my terrible performance. Some of the uncrossable thick black lines were a little suspect. Course length: 6.8km

Friday Jan 24, 2014 #

6 PM

Cycling (Indoor) 1:00:00 [3]
ahr:125 max:158

Spinning. Took it a bit easy considering this wekend

Thursday Jan 23, 2014 #

7 PM

Running warm up/down 7:32 [3] 1.63 km (4:37 / km)
ahr:127 max:153 shoes: Adizero Adios Boost

4 lap warm up

Running warm up/down 4:51 [3] 0.74 km (6:33 / km)
ahr:151 max:163 shoes: Adizero Adios Boost

Drills

Running intervals 18:14 [4] 6.03 km (3:01 / km)
ahr:165 max:175 shoes: Adizero Adios Boost

XC Training. Track was closed tuesday so came today. Session was
20 x 100m with 20 s recovery
1 lap jog
10 x 200m with 45s recovery
1 lap jog
20 x 100m with 20s recovery

Good session but track was very icy in part and without spikes i couldn't give it my all.

8 PM

Running warm up/down 6:16 [3] 1.23 km (5:06 / km)
ahr:141 max:149 shoes: Adizero Adios Boost

3 lap warm down

Wednesday Jan 22, 2014 #

2 PM

Running 39:45 [3] 5.11 mi (7:47 / mi) +157m 7:06 / mi
ahr:147 max:166 shoes: Mizuno Wave Inspire 9

XC Training. Easy boring run up Jesmond Dene

Tuesday Jan 21, 2014 #

6 PM

Running warm up/down 8:24 [3] 1.13 mi (7:26 / mi) +52m 6:30 / mi
ahr:146 max:159 shoes: Mizuno Wave Inspire 9

Run to sports centre

Running warm up/down 6:47 [3] 0.83 mi (8:10 / mi) +58m 6:43 / mi
ahr:151 max:159 shoes: Mizuno Wave Inspire 9

Run to top of Town Moor

Running tempo 30:00 [4] 5.0 mi (6:00 / mi) +70m 5:45 / mi
ahr:177 max:185 shoes: Mizuno Wave Inspire 9

XC Training. Track was closed so did a single 30min threshold. Paced it well. Surprised i did exactly 5 miles

7 PM

Running warm up/down 10:06 [3] 1.16 mi (8:42 / mi) +51m 7:40 / mi
ahr:149 max:159 shoes: Mizuno Wave Inspire 9

Run back across moor to sports centre

Running warm up/down 8:46 [3] 1.13 mi (7:45 / mi) +17m 7:25 / mi
ahr:148 max:157 shoes: Mizuno Wave Inspire 9

Run back to Sandyford

Monday Jan 20, 2014 #

3 PM

Cycling (Road) 1:15:00 [2]

Cycle down to Metro Centre to pick up the UNOC Kit. Looks Good!
12.6mi

5 PM

Cycling (Indoor) 1:00:00 [4]
ahr:148 max:169

6 PM

Running 35:46 [3] 4.7 mi (7:37 / mi) +109m 7:06 / mi
ahr:151 max:186 shoes: Mizuno Wave Inspire 9

Easy XC Club run round town Moor and Through Jesmond. Stupid sprint finish at the end.

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