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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Swimming3 3:21:41
  Running5 1:37:38 10.0(9:46) 16.09(6:04) 88
  Orienteering1 1:04:04 5.72(11:12) 9.2(6:58) 8110 /23c43%
  S & C1 1:00:00
  Total10 7:03:23 15.71 25.29 16910 /23c43%
  [1-5]9 6:03:23
«
2:17
0:00
SuMoTuWeThFrSa

Saturday Jan 21 #

8 AM

Swimming 1:10:00 [2]

TTC Swim ~ 3500m

Forgot my watch so guessed distance

Friday Jan 20 #

3 PM

S & C 1:00:00 [0]

Got let out of work early after two weeks of non-stop fixing so hit the gym for some mobility and strength before track session tonight.

2x10 Thoracic Exercises - All fours, Spiderman
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl

16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off

Agility Ladder (Imaginary - I need to get hold of one)
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey

10x Broad Jumps

3x10 Lat Pulldowns (52kg)
7 PM

Running warm up/down 22:31 [3] 4.39 km (5:08 / km)
ahr:150 max:170 shoes: Mizuno Wave Rider 18

Short warm up on the Honeybourne line as i arrived early then warm up, drills and 4 strides

Running intervals 9:57 [4] 3.28 km (3:02 / km)
ahr:173 max:184 shoes: Mizuno Wave Rider 18

TTC Track session at POW

16 x 200m [~35s] with 4 mins rest after each set of 6

Split into pairs of roughly same speed. One would run 200m, get to where other was waiting then jog across the track to where your partner would finish and go again.

After a first 43s, the rest were between 33 and 38s
8 PM

Running 7:40 [3] 1.15 km (6:40 / km)
ahr:177 max:184 shoes: Mizuno Wave Rider 18

Jogging over during recoveries

Running warm up/down 1:57 [2] 0.33 km (5:55 / km)
ahr:146 max:179 shoes: Mizuno Wave Rider 18

Short warm down

Thursday Jan 19 #

6 AM

Swimming 1:09:45 [2]

TTC Swim ~ 3860m

Focusing on endurance today. Felt good
6 PM

Running warm up/down 4:10 [2] 0.3 km (13:53 / km)
ahr:124 max:138 shoes: inov8 MUDCLAW 300

7 PM

Orienteering race (Hartlebury Common) 1:04:04 [3] *** 9.2 km (6:58 / km) +81m 6:40 / km
ahr:145 max:172 spiked:10/23c shoes: inov8 MUDCLAW 300

HOC Winter Evening Event at Hartlebury Common

Didn't know this was on until i saw Ifor's log. Lucky i was charging my headtorch anyway.

1 hour score but you get bonus points if done in ascending order. 5.9km this seemed easy enough. Howerver....my nav was pants today

#4 - Wasted 3:30 Getting confused with the vegetation and shape of the land. Ended up relocating of #20

#7 - Wasted 1:00 getting stuck in gorse

#13 Wasted 2:00 . Didn't know what i was looking for. Didn't have good AP. was just hunting in the circle

#15 Wasted 4:15 - Must have run up and unmapped path as it still doesn't make sense looking at my gps trace. still...should have relocated quicker

#16 Wasted 1:15 basically doing map memory rather than naving and not arriving at the right place

#17 Wasted 4:50 as didn't look at my compass and pelted it down a path going south when i thought i was going east but i actually should have gone North.

#18 Wasted 1:10 hunting in wrong place due to poor bearing

#22 Wasted 0:45 getting out of green and then hunting in wrong place

Total time wasted: 18:45. Good one Richard!


Wednesday Jan 18 #

7 PM

Running warm up/down 20:43 [2] 2.1 km (9:52 / km)
ahr:132 max:155 shoes: Mizuno Wave Rider 18

Jog over to the leisure centre and then over to Mitton

Running intervals 20:23 [4] 3.55 km (5:45 / km) +88m 5:07 / km
ahr:173 max:180 shoes: Mizuno Wave Rider 18

TTC "Hills" - x8 [30s]

First time i've been able to go for a run in a whole week. Same session as before xmas but managed one more rep before everyone else had had enough. Looking forward to friday when TTC have a track session and hopefully a larger turnout.
8 PM

Running warm up/down 10:17 [2] 0.99 km (10:23 / km)
ahr:135 max:149 shoes: Mizuno Wave Rider 18

Jog back

Tuesday Jan 17 #

6 AM

Swimming 1:01:56 [2]

TTC Swim ~ 3220 m

Surprised i even got up for this. Had my third work for paid pizza last night since last wednesday. Didn't get back till 10 again.

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