Attackpoint - performance and training tools for orienteering athletes

Training Log: rickyp

In the last 7 days:

activity

time

miles

Running

4:37:45

24.67

(11:16)

39.7

(7:00)

1492

Swimming

1:55:22

Cycling

1:52:51

Orienteering

1:50:50

11.56

(9:35)

18.6

(5:58)

442

24 /

25c

96%

S & C

1:00:00

Total

11:16:48

36.23

58.3

1934

24 /

25c

96%

3:46

0:00

Thursday Jul 20 #

6 AM

Swimming 18:18 [2]

TTC Swim part 1 in 25m pool ~ 1000m

300m WU
300m altenating breathing 3, 5, 7 every 50m
2 x (4 x 800m [5, 10, 15, 20])

Swimming 31:15 [2]

TTC Swim part 2 in 20m pool ~ 1240m

Very drill focused

3 x 100m (kick, catchup, swim)
3 x 60m (kick with fins, fist, swim)
3 x 40m (kick with fins, catchup, swim)
3 x 20m (kick with fins, catchup, swim)

Then "No More" drill. 5s holding breath then swim to other end without taking a breath. Time increases each rep. Everyone got to 45s. Felt like i could have gone much longer

200m cruise
200m WD

Wednesday Jul 19 #

Event: BOK Summer Series

6 PM

Running warm up/down 9:57 [1] 1.1 km (9:03 / km) +5m 8:51 / km
ahr:110 max:131 shoes: Mizuno Wave Rider 19

WU + Drills

Orienteering race (Dursley) 44:17 [4] ** 9.6 km (4:37 / km) +165m 4:15 / km
ahr:163 max:174 spiked:24/25c shoes: Mizuno Wave Rider 19

BOK urban evening event at Dursley - Blue 6.0km

Routegadget

Pretty straight forward, lots of 50:50 legs, legs felt quite tired from the off. The last 8 sprint-style legs in a school that wasn't used last year added a new challenge.

7 PM

Running warm up/down 9:42 [2] 1.6 km (6:04 / km) +23m 5:39 / km
ahr:133 max:144 shoes: Mizuno Wave Rider 19

Tuesday Jul 18 #

Event: R2T2 - event 1

6 AM

Swimming 1:05:49 [2]

TTC Swim ~ 3840m

Either its because i haven't swam for 2 weeks or the weekend took more out of me than I thought but i had nothing to give for the final 1/3 of the session.

320m WU
4 x 80m (easy, fast, fast, easy) with the fast progressive
then 5 sets of:
320m CSS+2 - paces wee 1:38/100m, 1:37, 1:36, 1:38, 1:40
40m easy
80m fast with 2 sightings per length
40m easy

finished with:
320m easy pull buoy
then 6 x 40m hands only - managed this before but today my arms were too tired so was hard to keep my feet of the floor.
200m WD

7 PM

Running warm up/down 5:30 [2] 0.8 km (6:52 / km) +14m 6:19 / km
ahr:132 max:155

WU laps of the field

Orienteering race (Chepstow Park Wood) 1:06:33 [3] 9.0 km (7:24 / km) +277m 6:24 / km
ahr:150 max:171 shoes: inov8 MUDCLAW 300

R2T2 (NGOCs new formula to attract new members) at Chepstow Park Wood

Two courses to choose from; a Red course or a MTBO 60 min score. I chose to run the MTBO score where the points are marked on a 1:25000 OS map.

Was going fine for the first 23 mins but then the route I chose on a small footpath was completely overgrown with 4ft brambles that stretched over the entire side of the hill. It turns out i inadvertently turned off the footpath very quickly which makes sense why i got stuck in the grot. I should have bailed much sooner than i did but i was too determined too hack my way through that it took me 9:52 to give up on that plan. Ended up over 6 mins late so I hope to do better next time. Still somehow beat some mountain bikers :/

Monday Jul 17 #

6 PM

Running warm up/down 26:27 [2] 4.7 km (5:38 / km) +36m 5:25 / km
ahr:127 max:141 shoes: Mizuno Wave Rider 19

WU before circuits. Legs feeling terrible to begin with but got better

S & C 1:00:00 [2]

Circuits at Cheltenham College

10 x (30s + 30s running + 30s)
10 x (40s + 40s running + 40s)

Sunday Jul 16 #

9 AM

Cycling 1:52:51 [2]
ahr:120 max:154

50.4km +311m avg 26.9km/h

TTC club ride via Upton, Wellend, Staunton and Deerhust. Nice easy pace which suited me as my legs were still tired. Was half tempted to go out on another loop after we finished but the weather was looking worse so just rode back

Saturday Jul 15 #

11 AM

Running long 3:46:09 [2] 31.5 km (7:11 / km) +1414m 5:52 / km
ahr:138 max:169 shoes: inov8 MUDCLAW 300

Another weekend with no events but thankfully Richard C wanted to go running so we headed to the Black Mountains in Wales where I haven't been before.

Starting from Llanbedr, the route was roughly the Black Mountains fell race route, ascending Pen Cerrig-calch then running along the ridge all the way to Waun Fach before turning South to Pen y Gadair Fawr. We then ran down the Spur to the East before running up Bwlch Bach and along the ridge to Bâl Nawr. Lastly we ran back down into the valley before a tough rocky climb up to Crug Mawr.

Visibility was pretty poor until after Pen y Gadair Fawr as you can see when at Waun Fach. Appraently it is the 3rd highest point n Southern Britain, not that I could tell. Still good fun none the less.

At one point there was a discarded OS map on a path, clearly used by D of E students that now I assume are lost forever.
Route Choice