Training Log Archive: rickypIn the 7 days ending May 10, 2020:
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Sunday May 10, 2020 #
9 AM
S & C 20:00 [0]
UtB Day 10 focus on Hips
WU: Lunge step 3 directions, ankle mobility with towel
Main Exercises: Hip flexor hold, Hip adductor hold, Hip extension hold
WD: Hip circles, downward dog march
WU: Lunge step 3 directions, ankle mobility with towel
Main Exercises: Hip flexor hold, Hip adductor hold, Hip extension hold
WD: Hip circles, downward dog march
3 PM
Cycling (Road) 3:04:34
ahr:114 max:152
76.086km +382.5m avg 24.8km/h
3 hours easy out to North Berwick to get blown back into town
3 hours easy out to North Berwick to get blown back into town
Saturday May 9, 2020 #
8 AM
S & C 20:00 [0]
UtB Day 9:
WU: Kneel over feet march, downward dog march, long lunge pulses
Main Exercises: split squat raises, Arabesque into high knee
WD: long lunge stretch, downward dog, 90/90
WU: Kneel over feet march, downward dog march, long lunge pulses
Main Exercises: split squat raises, Arabesque into high knee
WD: long lunge stretch, downward dog, 90/90
11 AM
Cycling (Road) 3:23:04
ahr:123 max:158
87.072km +791.0m avg 25.8km/h
3 hours easy via Longniddry, East Saltoun and Gladhouse. I did the reverse of a similar route with JT and Nixon last week. Definitely nicer getting the clib out of the way at the start.
3 hours easy via Longniddry, East Saltoun and Gladhouse. I did the reverse of a similar route with JT and Nixon last week. Definitely nicer getting the clib out of the way at the start.
6 PM
S & C 26:00 [0]
Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller
10 x ab roller
Friday May 8, 2020 #
8 AM
S & C 20:00 [0]
UtB Day 8:
WU: Lunges side to side, feet yoga, leg swings
Main exercises: Leg extension pulses and half squat eyes closed pass spikey ball
WD: Kneel over your feet, glute stretch on your back
WU: Lunges side to side, feet yoga, leg swings
Main exercises: Leg extension pulses and half squat eyes closed pass spikey ball
WD: Kneel over your feet, glute stretch on your back
1 PM
Cycling (Road) 3:20:23
ahr:127 max:154
87.24km +796.3m avg 26.2km/h
A lap of the Pentlands. Grim into the wind and uphill for the first 30km. Nice and scenic and easier on the way back.
A lap of the Pentlands. Grim into the wind and uphill for the first 30km. Nice and scenic and easier on the way back.
Thursday May 7, 2020 #
12 AM
S & C 20:00 [0]
UtB Day 7 Mobility
6 PM
Cycling (Road) 1:13:15
ahr:143 max:177
31.403km +461.7m avg 25.7km/h
5 x Arthur's Seat. Laps: 12:21, 11:35, 12:22, 11:35, 11:45
I prefer lunchtime when there are less idiots on the road. I think times just depended on if I got held up on on the downhill and roundabouts
5 x Arthur's Seat. Laps: 12:21, 11:35, 12:22, 11:35, 11:45
I prefer lunchtime when there are less idiots on the road. I think times just depended on if I got held up on on the downhill and roundabouts
Wednesday May 6, 2020 #
8 AM
S & C 20:00 [0]
UtB Day 6:
WU: 90/90 Foot handshake
Main Exercises: Prone glute extension, single leg 40s
WD: spikey ball into glute, long lunge
WU: 90/90 Foot handshake
Main Exercises: Prone glute extension, single leg 40s
WD: spikey ball into glute, long lunge
5 PM
S & C 26:00 [0]
Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller
10 x ab roller
6 PM
Cycling (Road) 2:11:06
ahr:118 max:146
56.103km +185.1m avg 25.7km/h
2 hours easy to Aberlady and back
2 hours easy to Aberlady and back
Tuesday May 5, 2020 #
8 AM
S & C 20:00 [0]
UtB Day 5:
WU: foot screws, toe yoga, spikey ball
Main Exercises: Pyro, bent knee pick up
WD: pigeon, long lunge
WU: foot screws, toe yoga, spikey ball
Main Exercises: Pyro, bent knee pick up
WD: pigeon, long lunge
6 PM
Cycling (Road) hills 1:31:16
ahr:133 max:172
31.826km +668.6m avg 21.1km/h
Hill reps: 6 x Kirkgate
5:08, 29, 32, 17, 10, 4:58
Hill reps: 6 x Kirkgate
5:08, 29, 32, 17, 10, 4:58
Monday May 4, 2020 #
8 AM
S & C 20:00 [0]
UtB Day 4 focus on glutes:
WU: alphabet with ankles
Main Exercises: arabesque arms rotating, arabesque pulses
WD: pigeon, 90/90, toe yoga
WU: alphabet with ankles
Main Exercises: arabesque arms rotating, arabesque pulses
WD: pigeon, 90/90, toe yoga
12 PM
Cycling (Road) 1:19:08
ahr:140 max:171
31.373km +489.6m avg 23.9km/h
5 x Arthur's Seat. Laps: 12:53, 41, 57, 34, 54
Plan is to continue cycling this week. I don't know why I thought I should start building back up after only a few days. I needed some time off
5 x Arthur's Seat. Laps: 12:53, 41, 57, 34, 54
Plan is to continue cycling this week. I don't know why I thought I should start building back up after only a few days. I needed some time off
5 PM
S & C 26:00 [0]
Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller
10 x ab roller