Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rickyp

In the 7 days ending May 17, 2020:

activity # timemileskm+mload
  Cycling (Road)6 12:14:54361.1
  S & C10 3:38:00
  Running2 1:05:03 7.83(8:18) 12.6(5:10) 6134.4
  Total18 16:57:57 7.83 12.6 61395.5
  [1-5]8 13:09:13

«»
4:16
0:00
» now
MoTuWeThFrSaSu

Sunday May 17, 2020 #

9 AM

S & C 20:00 [0]

UtB Day 17
WU: lateral hip openers, leg swings
Main Exercises: Deadlift position walking into soleus walking, glute bridge, split squat hold
WD: knees to chest, knees side to side, kneeling into downward dog
12 PM

Running 35:01 intensity: (8 @0) + (22 @1) + (26:28 @2) + (8:03 @3) 6.94 km (5:03 / km) +39m 4:54 / km
ahr:136 max:147 shoes: Mizuno Wave Rider 22 3

35 mins easy around the meadows
3 PM

Cycling (Road) 2:40:06 intensity: (4:00 @0) + (54:06 @1) + (1:18:08 @2) + (23:27 @3) + (25 @4)
ahr:122 max:162

64.764km +676.7m avg 24.3km/h

2 1/2 hours easy in the Lothians

Saturday May 16, 2020 #

8 AM

S & C 20:00 [0]

UtB Day 16
WU: Walking hip flexor stretch, Dynamic Calf stretchs
Main Exercises: Monkey squats, Single leg soleus to wall
WD: downward dog, pigeon, long lunge
3 PM

Cycling (Road) 3:30:13 intensity: (2:35 @0) + (1:03:20 @1) + (1:52:28 @2) + (31:36 @3) + (14 @4)
ahr:123 max:162

86.811km +834.1m avg 24.8km/h

3 1/2 hours easy along the Lang Whang via Auchengray
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 15, 2020 #

8 AM

S & C 20:00 [0]

UtB Day 15
WU: Spikey ball on arch of foot, toe yoga, Foot screws
Main Exercises: Step Lunge, Hip lift over foam roller
WD: pigeon, 90/90, toe yoga
12 PM

Running 30:02 [2] 5.66 km (5:18 / km) +22m 5:12 / km
ahr:138 max:153

30 mins easy round the meadows. Hip tester. Mostly fine 1/10

Thursday May 14, 2020 #

8 AM

S & C 20:00 [0]

UtB Day 14: Mobility
5 PM

Cycling (Road) 1:27:11 intensity: (13 @0) + (6:10 @1) + (34:45 @2) + (38:57 @3) + (7:06 @4)
ahr:139 max:169

36.651km +559.9m avg 25.3km/h

6 x Arthur's Seat: 12:30, 7, 9, 27, 8, 28
8 PM

S & C 26:00 [0]

Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller

Wednesday May 13, 2020 #

8 AM

S & C 20:00 [0]

UtB Day 13:
WU: Eddie the eagle, feet yoga
Main Exercises: sit stand single leg, banded marching, arabesque glute pulses
WD: pigeon, long lunge
5 PM

Cycling (Road) 1:33:55 intensity: (22 @0) + (27:30 @1) + (51:23 @2) + (14:40 @3)
ahr:124 max:153

40.556km +198.1m avg 25.9km/h

90 mins easy via Seton Sands. Bumped into Stephen and rode back with him catching up which was nice

Tuesday May 12, 2020 #

8 AM

S & C 20:00 [0]

UtB Day 12
WU: Spikey ball on arch of foot, spikey ball on toes with ankle static
Main Exercises: On step half squat step overs heel to toe, On step half squat step out sideways and around
WD: pigeon and long lunge
1 PM

Cycling (Road) 1:27:52 intensity: (19 @0) + (13:33 @1) + (36:55 @2) + (14:15 @3) + (22:50 @4)
ahr:138 max:177

31.994km +689.2m avg 21.8km/h

Hill reps: 6 x Kirkgate
4:58, 50, 59, 56, 54, 43

Monday May 11, 2020 #

8 AM

S & C 20:00 [0]

UtB Day 11 Core
WU: Cobra walkouts, lying down knees to chest, knees bent windscreen
Main Exercises: Front Plank leg raises, side plank leg raises, dead bug,
WD: cobra into childs pose, downward dog march
5 PM

Cycling (Road) 1:35:37 intensity: (3:07 @0) + (1:02:18 @1) + (22:03 @2) + (8:09 @3)
ahr:114 max:140

38.218km +328.7m avg 24.0km/h

Recovery ride via the Lang Whang
7 PM

S & C 26:00 [0]

Core on the floor: 3 sets of 8 x 45s[15s]. 60s between sets
10 x ab roller

« Earlier | Later »