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Training Log: rickyp

In the last 7 days:

activity # timemileskm+mload
  Cycling (Road)5 11:27:48314.6
  S & C8 3:04:00
  Running4 2:42:37 17.96(9:03) 28.9(5:38) 26982.2
  Total17 17:14:25 17.96 28.9 269396.8
  [1-5]9 13:50:26
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Wednesday May 27 #

Note

Virtual Physio appointment with JC:

Confirmed previous rehab plan was rubbish.

New plan:
*glute activation before heading out
*keep with n x (5 min run /1 min walk). run maximum of 3 consecutive days. build up to 10 x 5 mins then do 10 min running
*long lung stretch when you get back, if cycling 1 min for every hour
*include glute box exercise when doing core
* only do weighted strengthening once every 2-3 days
7 AM

Running 35:00 intensity: (9:11 @1) + (25:49 @2) 5.68 km (6:10 / km) +32m 6:00 / km
ahr:121 max:160 shoes: Mizuno Wave Rider 22 3

5 x (6 mins run / 1 min walk)

Realised watch wasn't started until 5 mins in
8 AM

S & C 20:00 [0]

UtB Day 26 hips:
WU: foot screws eddie the eagle, toe yoga
Main Exercises: towel slide hold 4 ways; front, side, back, round the back
WD: pigeon, side benf stretch

Tuesday May 26 #

7 AM

Running 30:00 intensity: (1:24 @0) + (8:35 @1) + (17:17 @2) + (2:44 @3) 5.06 km (5:55 / km) +32m 5:44 / km
ahr:120 max:138

5 x (5 mins run / 1 min walk)

I felt the other plan was increasing too quickly and mistakes were being made so I've made a new rehab plan and gone back to the start
8 AM

S & C 20:00 [0]

UtB Day 26 hips:
WU: lunge opener, hip flexor hold, open/close the gates
Main Exercises: side lying abductions, side lying boxes, side lying isometric hold
WD: pigeon, glute stretch, long luge
7 PM

Cycling (Road) 1:33:21 intensity: (2:41 @0) + (50:41 @1) + (29:03 @2) + (10:56 @3)
ahr:118 max:144

37.997km +318.3m avg 24.5km/h

90 min recovery ride via the Lang Whang

I prepped dinner before I headed out so I had massive cravings the whole way round

Monday May 25 #

8 AM

Cycling (Road) 3:53:34 intensity: (2:31 @0) + (1:09:36 @1) + (2:05:51 @2) + (34:29 @3) + (1:07 @4)
ahr:123 max:175

100.114km +898.5m avg 25.7km/h

Bank holiday 100km ride via the Pentlands and Auchengray.

After having a stop half way round I opted to extend the Petlands loop slightly and go via Auchengray on the way back. Loads of people out there given its a bank holiday and good weather.

Highlight was a period of 20 mins racing but not racing punter in Sky kit as I didn't want him to get on my wheel. In the end I gave up and sat up. He was a 70 year old former runner and we had a nice chat.
6 PM

S & C 38:00 [0]

UtB Day 25: Core
WU: hip circles, sumo squat rotations, cobra
Main Exercises: plank step ups, reverse plank foot lift offs, bear crawl shoulder touch

Then into core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit
10 x ab roller

Sunday May 24 #

8 AM

S & C 20:00 [0]

UtB Day 24:
WU: spikey ball, foot screw, eddie the eagle
Main Exercises: SL squat against wall with foam roller, bularian split squat wood chop on toes
WD: long lunge, soleus spikey ball
6 PM

Cycling (Road) 3:13:53 intensity: (10:55 @0) + (1:30:42 @1) + (1:10:04 @2) + (22:12 @3)
ahr:117 max:151

86.54km +397.0m avg 26.8km/h


3 hours easy via North Berwick. Met Nixon and JT at Aberlady then got towed back into town

Saturday May 23 #

8 AM

S & C 20:00 [0]

UtB Day 23:
WU: dynamic calf and soleus stretch, spikey ball
Main Exercises: isometric chair hold, supine internal rotation with foam roller, side step on forefoot
WD: long lunge, downward dog into resting on knees
12 PM

Running 52:09 intensity: (14 @0) + (54 @1) + (31:11 @2) + (19:50 @3) 9.62 km (5:25 / km) +166m 4:59 / km
ahr:135 max:159 shoes: Mizuno Wave Rider 22 3

50 mins easy in the Hermitage
7 PM

S & C 26:00 [0]

Core on the floor: 3 sets of 6 x 45s[15s]. 60s between sets
6 min plank circuit
10 x ab roller

Friday May 22 #

8 AM

S & C 20:00 [0]

UtB Day 22:
WU: toe yoga with foam roller, eddie the eagle, toe yoga
Main Exercises: single leg hip rotation, single leg body rotation, isometric big toe push
WD: pigeon, glute stretch, toe handshake
7 PM

Cycling (Road) 1:38:04 intensity: (42 @0) + (17:00 @1) + (1:03:34 @2) + (16:48 @3)
ahr:126 max:155

38.034km +374.1m avg 23.3km/h

90 mins easy via the Lang Whang

Thursday May 21 #

6 AM

Running 45:28 intensity: (16 @0) + (46 @1) + (40:12 @2) + (4:14 @3) 8.54 km (5:20 / km) +39m 5:13 / km
ahr:132 max:144

45 mins easy around the meadows. Best hip has felt for a while
8 AM

S & C 20:00 [0]

UtB Day 21: Mobility
12 PM

Cycling (Road) 1:08:56 intensity: (1:16 @0) + (12:47 @1) + (23:22 @2) + (11:20 @3) + (20:11 @4)
ahr:138 max:176

22.342km +548.0m avg 19.5km/h

Hill reps: 8 x Kaimes Road, starting at Kaimes Court and finishing at Cairnmuir Road

Steeper then Kirkgate (12% vs 9%) but shorter (680m vs 1030m):
3:36, 43, 48, 43, 46, 31, 36, 33

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Training Targets

Jan 1 – Dec 31 (366d)
Running
+ Orienteering [1-5]
450:00:004200km90000m↑
actual:157:49:0935%1748.7km41%29925m↑33%
projected:390:16:5786%4324.4km102%74004m↑82%
S & C 78:00:00
actual:45:48:1058%
projected:113:16:09145%
Running
+ Orienteering
+ Cycling (Road)
+ Cycling (Indoor) [1-5]
450:00:00
actual:235:59:3452%
projected:583:36:14129%

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