Attackpoint - performance and training tools for orienteering athletes

Training Log: rickyp

In the last 7 days:

activity

time

miles

Running

6:57:49

49.71

(8:24)

80.0

(5:13)

1331

Cycling (Road)

50:10

Total

7:47:59

49.71

80.0

1331

2:01

0:00

Wednesday Jan 23 #

9 AM

Cycling (Road) 9:53 [1]

2.94km +11m avg 17.9km/h ITW

Tuesday Jan 22 #

7 AM

Running 1:10:14 [2] 12.02 km (5:51 / km) +202m 5:23 / km
ahr:127 max:161 shoes: Salomon Speedcross 4 (Grey)

Long run ITW via Blackford, Inch, Craigmillar and Holyrood. Frosty and icy in places

Monday Jan 21 #

9 AM

Cycling (Road) 9:21 [2]
ahr:128

2.98km +8m avg 19.1km/h ITW

6 PM

Running 45:02 [1] 7.57 km (5:57 / km) +116m 5:32 / km
ahr:114 max:143 shoes: Mizuno Wave Rider 22

45 mins recovery run taking it super easy

Sunday Jan 20 #

12 PM

Running warm up/down 10:32 [2] 1.5 km (7:01 / km) +55m 5:56 / km
shoes: inov8 X-TALON 212 Black/Yellow

Jog to start, WU and drills

Running race 1:40:52 [4] 20.7 km (4:52 / km) +758m 4:07 / km
ahr:163 max:183 shoes: inov8 X-TALON 212 Black/Yellow

Feel the Burns

Not too bad but not too great either. Started at what I thought was a sensible pace between Liam and Luetch but I was in the red up the first climb and legs already felt dead at the top after 3km with 17 to go. Leutch and Peter G inevitably caught me at 6km and I just couldn't hang on to them even on the long gentle descent. I felt better at the bottom for the road section and final climb but the final descent was rough and rocky so i lost more time. Need to have a better go at this again.

Made me also think I need some better kit. Jonny was able to tuck everything in his shorts whilst others only needed a small race vest. My bum bag on the other hand weighed a tonne

2 PM

Running warm up/down 10:05 [2] 1.6 km (6:18 / km)
ahr:134 max:158 shoes: inov8 X-TALON 212 Black/Yellow

Jog back to Rugby Club

Saturday Jan 19 #

9 AM

Running 44:14 [3] 9.03 km (4:54 / km) +42m 4:47 / km
ahr:142 max:157 shoes: Mizuno Wave Rider 22

To Parkrun. Left a little late so wasn't able to be as leisurely as I wished

10 AM

Running race 16:45 [5] 5.04 km (3:19 / km) +3m 3:19 / km
shoes: Mizuno Wave Rider 22

Edinburgh Parkrun.

Great conditions; with just a very light tailwind on the way back. A tiny bit of ice in places but not enough to worry about.

Not enough of a pack at the front - the fast guys must all be doing the XC later. I was too happy to sit in behind and had more energy at the end than I thought.

Running 55:48 [2] 9.14 km (6:06 / km) +130m 5:42 / km
shoes: Mizuno Wave Rider 22

Back from Parkrun

Friday Jan 18 #

9 AM

Cycling (Road) 9:43 [1]

2.98km +10m avg 18.4km/h ITW

6 PM

Cycling (Road) 10:44 [1]
ahr:115 max:133

2.91km +54m avg 16.3km/h HFW

Thursday Jan 17 #

9 AM

Running 12:56 [2] 2.49 km (5:12 / km) +9m 5:06 / km
ahr:129 max:139 shoes: Mizuno Wave Rider 22

ITW

6 PM

Cycling (Road) 10:29 [1]
ahr:115 max:138

2.83km +55m avg 16.3km/h HFW

7 PM

Running warm up/down 12:29 [2] 2.36 km (5:17 / km)
ahr:128 max:161 shoes: Mizuno Wave Rider 22

Jog, to DVC, WU

Running tempo 21:00 [4] 6.23 km (3:22 / km)
shoes: Mizuno Wave Rider 22

HBT TT

Nice mentally pleasing tempo session tonight:

(6 min + 5min [2min]) + (4min + 3min + 2min + 1min [60s])

You always know that the next rep will be easier. The only complication was halfway during each rep you turn around and have to weave your way back, and chase everyone down. Made sure the reps were even pace throughtout.

C • Halfway 3

Running warm up/down 17:52 [2] 2.32 km (7:42 / km) +16m 7:27 / km
ahr:132 max:146 shoes: Mizuno Wave Rider 22

Jogging recoveries and jog back

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