Attackpoint - performance and training tools for orienteering athletes

Training Log: rickyp

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	6	4:49:07
Swimming	3	3:02:29
Orienteering	3	2:17:18	14.04	(9:47)	22.6	(6:05)	744
Running	5	2:03:04	15.34	(8:01)	24.68	(4:59)	69
S & C	1	1:00:00
Total	16	13:11:58	29.38		47.28		813
[1-5]	15	12:11:58

3:34

0:00

Sunday Aug 20 #

9 AM

Cycling 1:41:03 [2]
ahr:116 max:145

48.2km +316m avg 28.7km/h

TTC club ride via Upton and Rhydd. Nice fast group of three of so with not much effort we were motoring along

12 PM

Cycling 1:53:30 [2]
ahr:120 max:155

47.6km +485m avg 25.2km/h

Not satisfied with the day's exercise so far I headed out for an extra loop after the post ride coffee stop. Did my Gretton/Dumbleton Loop. Made sure I did an effort up Overbury hill but unfortunately the descent was spoilt by a pram and a horse so could only reach 60km/h.

Was interesting to see the difference between riding in a group and on my own. When solo my hr was 4 bpm higher but avg speed 3.5km/h slower

Saturday Aug 19 #

Event: Chairman's Challenge and Social

8 AM

Swimming 1:00:17 [2]

TTC Swim ~ 3550m

Tough set:
600m WU
100m Max distance per stroke with fins
100m Pipe drill with fins
100m Windmill drill
200m Cruise
3 x 150m [30s] (100m Cruise + 50m fast)
3 x 150m [30s] (50m fast + 100m Cruise)
100m max effort - 1:25
2 x 250m [30s] (200m Cruise + 50m fast)
2 x 250m [30s] (50m fast + 200m Cruise)
100m max effort - 1:29
6 x 25m off 40s
100m WD

2 PM

Running warm up/down 11:00 [2] 1.3 km (8:28 / km) +31m 7:34 / km
ahr:138 max:166 shoes: inov8 MUDCLAW 300

WU & Drills

Orienteering race (Mallards Pike) 22:27 [4] *** 3.8 km (5:54 / km) +108m 5:10 / km
ahr:165 max:178 shoes: inov8 MUDCLAW 300

NGOC Chairman's Challenge at Mallards Pike - Course 3

Format was basically 3 score courses that in total had to be completed in 75 mins. Was worried when i was only 2.5 mins under my "allotted" time for this course as i had pushed quite hard but this turned out to be the hardest/longest course.

3 PM

Orienteering race (Mallards Pike) 17:11 [3] *** 2.7 km (6:22 / km) +69m 5:39 / km
ahr:156 max:175 shoes: inov8 MUDCLAW 300

Chairman's Challenge Course 2

Orienteering race (Mallards Pike) 16:52 [3] *** 3.2 km (5:16 / km) +57m 4:50 / km
ahr:153 max:166 shoes: inov8 MUDCLAW 300

Chairman's Challenge Course 1

Friday Aug 18 #

8 AM

Cycling 14:31 [2]
ahr:121 max:145

5.9km +58m avg 24.5km/h

IW

4 PM

Orienteering 1:20:48 [2] 12.9 km (6:16 / km) +510m 5:14 / km
ahr:125 max:156 shoes: inov8 MUDCLAW 300

Taping for my event at Sheepscombe

Thursday Aug 17 #

6 AM

Swimming 19:41 [2]

TTC swim part 1 in 25m pool ~ 1000m

500m WU
100m longest stroke
400m above Cruise

Swimming 40:27 [2]

TTC swim part 2 in 20m pool ~ 2380m

Forgot to change the battery so uselss for splits

5 PM

S & C 1:00:00 [0]

WU
3x8 pull ups
Bulgarian split squats: 3x 8+8 36kg
Dumbell walking lunges: 3 x 8 36kg
Dumbell Benchpress: 3 x 8 36kg
6 min Plank routine

7 PM

Cycling 12:29 [1]
ahr:111 max:139

4.8km +23m avg 23.4km/h

Easy back from the gym

Wednesday Aug 16 #

6 AM

Running 28:41 [2] 5.0 km (5:44 / km) +38m 5:32 / km
ahr:121 max:129 shoes: Mizuno Wave Rider 19

Easy 3 laps of the Vineyards

7 PM

Running warm up/down 19:36 [2] 3.45 km (5:41 / km)
ahr:131 shoes: Mizuno Wave Rider 19

Jog to Leisure centre, WU and drills

Running intervals 10:49 [4] 3.71 km (2:55 / km)
ahr:146 max:161 shoes: Mizuno Wave Rider 19

TTC intervals: 14 x 230m [70s] + 1 x 450m

First intervals session in ages. Wasn't on a track but on the field next to the leisure centre. Averaging around 42s for the 230s.

Running 18:13 [1] 3.16 km (5:46 / km)
ahr:153 max:167 shoes: Mizuno Wave Rider 19

Jogging recoveries

8 PM

Running warm up/down 12:17 [2] 2.16 km (5:41 / km)
ahr:134 max:164 shoes: Mizuno Wave Rider 19

Jog to Aldi then home

Tuesday Aug 15 #

6 AM

Swimming 1:02:04 [2]

TTC Swim ~ 3500m

Good session today but found it tough; not because of lack of fitness but because, thanks to Mark, last night I learnt how to make a microwave chocolate mug cake then promptly scoffed it whole.

420m WU
8 x 40m [5s] (easy - fast, fast - easy)
4 x 160m [20s] progressive pull buoy and band - paces were: 1:53/100m, 1:47, 1:42, 1:39
7 x 100m CSS [10s] - paces were: 1:34, 35, 34, 34, 37, 34, 35
(watch then had a mare again - going to replace the battery)
2 x 300m easy pull buoy and band
6 x 100m CSS with takeout, 2 sightings and deckout - paces were around 1:34.
200m WD

C • Mug cake 1

7 PM

Cycling 5:47 [2]

2.5km +17m avg 26.2km/h

Cycle up to Croft Farm

Cycling tempo 31:20 [3]
ahr:135 max:153

16.3km +78m avg 31.4km/h

TTC 10 mile TT. Calm night and spent most of the time on my drops but 20s off my PB

Running tempo 22:28 [3] 5.9 km (3:48 / km)
ahr:156 max:173

TTC Brick session run, 5 x 1.2km loop round the lake

Felt fast but really wasn't. HR reflects this. Tried a tactic before of starting off slow but didn't ramp up enough

8 PM

Cycling 10:27 [1]
ahr:113 max:123

3.9km +20m avg 22.6km/h

Cycle back

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