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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Running8 3:57:14 25.87(9:10) 41.64(5:42) 98
  Orienteering2 2:14:41 11.56(11:39) 18.6(7:14) 50520 /25c80%
  Swimming2 2:10:10
  S & C1 1:00:00
  Spinning1 15:00
  Total12 9:37:05 37.43 60.24 60320 /25c80%
  [1-5]11 8:37:05
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Thursday Mar 23 #

6 AM

Swimming 1:01:09 [2]

TTC Swim ~ 3220m

Sprinting and power today. Nice change to all the endurance stuff.

Warm up and drills then main set was:
Repeat for 30mins (3 x (40m CSS [10s]) + 40m PDQ [10s] + 40m easy [10s])
10 mins Pull Buoy and band
8 x 20m PQD [30s]

Wednesday Mar 22 #

7 PM

Running warm up/down 21:35 [2] 2.38 km (9:04 / km)
shoes: Mizuno Wave Rider 19

Jog to leisure centre, warm up and drills

Running tempo 17:57 [4] 5.0 km (3:35 / km)
ahr:162 max:181 shoes: Mizuno Wave Rider 19

TTC 5km time trial

Wasn't really in the mood and legs weren't either. Wasn't tired afterwards. Hard to pace on your own.
8 PM

Running warm up/down 35:08 [1] 4.26 km (8:15 / km)
ahr:115 max:176 shoes: Mizuno Wave Rider 19

Tuesday Mar 21 #

6 AM

Swimming 1:09:01 [2]

TTC Swim ~ 4080m

The first swim after a big weekend is always tough, this was especially so.

Warm up then straight into:
16 x (20m off 25s)
then
100m easy [10s]
x00m CSS+2 [10s] - where x increases by 100m every set
100m easy [10s]
100m PDQ [30-60s]

Managed to finish the 5th set but was dying. Paces for 2nd effort should have been 1:36/100m and were actually more consistent than they felt: 1:33, 1:37, 1:36, 1:37, 1:40
7 PM

Running 59:21 [2] 12.7 km (4:40 / km) +24m 4:38 / km
ahr:134 max:141 shoes: Mizuno Wave Rider 19

Steady 60 mins

Planned to run home but didn't get out of work till late so just ran from home. Weather forecast is pish tomorrow morning anyway.

Monday Mar 20 #

6 PM

Running 46:27 [2] 9.0 km (5:10 / km) +26m 5:05 / km
ahr:125 max:137 shoes: Mizuno Wave Rider 19

Recovery run.

Left achilles has come out of the weekend a little sore but didn't seem to get any worse during the run.

Today I also started a snacking cull to see if it makes any difference between now and the JK.

Sunday Mar 19 #

11 AM

Running 6:47 [1] 1.2 km (5:39 / km) +19m 5:14 / km
shoes: inov8 Race Ultra 290

Jog back from BUCS Relay arena to the car

Running warm up/down 10:01 [2] 1.4 km (7:09 / km)
ahr:127 max:137 shoes: inov8 X-TALON 212 (Red+Black)

Jog to start, warm up and drills

Orienteering race (Hugset) 54:16 [4] *** 6.8 km (7:59 / km) +137m 7:15 / km
ahr:159 max:180 shoes: inov8 X-TALON 212 (Red+Black)

YHOA Middle Distance Champs at Hugset - Black 5.7km

Finally they've corrected the results and reinstated me.

Quickroute (As my result isn't on RG)

Had watched the BUCS relay centred at the Southern end of the forest earlier in the day but this didn't seem to help me much at all. Even though there were loads of features, i was ignoring them all, over simplifying the map and just taking bearings. By getting pushed wide by brambles I wasn't spiking much.

Time losses:
#2 20s - hesitation thinking i was nearing the control
#3 Had picked to take the routechoice right to the path but never hit and actually went pretty much straight which was slower in the green
#6 60s - Map didn't make sense here. Could have sworn i went over a ridge onto a pit but not on the map
#9 - 20s Ran past forgetting scale was 1:5000
#10 - Should have stayed on the path. Lost confidence when fighting through brambles
#14 3:50 - Ran past it. Don't know how i missed features such as boulder, thicket and hide to relocate
#18 90s Should have taken a bearing to be safe. Instead just ran over a hill then started hunting and was too far out to notice so had to bail to a path and relocate
12 PM

Running warm up/down 10:01 [2] 1.5 km (6:41 / km)
ahr:127 max:137 shoes: inov8 X-TALON 212 (Red+Black)

Saturday Mar 18 #

11 AM

Running warm up/down 13:27 [2] 1.9 km (7:05 / km)
ahr:136 max:157 shoes: inov8 X-TALON 212 (Red+Black)

Jog to the start, warm up and drills

Orienteering race (Wharncliffe) 1:20:25 [4] *** 11.8 km (6:49 / km) +368m 5:54 / km
ahr:176 max:184 spiked:20/25c shoes: inov8 X-TALON 212 (Red+Black)

BUCS (guest) at Wharncliffe - Mens A 10.6km

Routegadget

I think i was so worried about trains forming ahead of me or people catching me that i forgot to run my own race. The first 5 points were a bit of a blur and i wasn't making plans or knew what i was looking for so binned a lot of time.. i think around 2:30 mins already. After two longer legs i got my act together and only lost time in the fine navigation in the rocks. No time lost once i got onto the moor.

Time losses:
#2 15s - Didn't follow bearing and was on ditch to the north
#3 60s+ - Completely misinterpreted the river valley and thought it was steep both sided before the track. this made me chose to run around the path to the north. Poor execution at the end as well, was too high up and didn't know what feature i was looking for
#5 75s+ - Terrible decision to go straight, down and up the valley, then went in far too early when i saw three hills and thought the point must be there
#8 - 20s - Hunted too early after the fist set of big boulders
#9 - 45s - Thought i had aimed off too the left so ran down the rentrant for a bit but i was actually bang on line
#11 - Poor routechoice, should have bailed to the big path
1 PM

Running warm up/down 16:30 [2] 2.3 km (7:10 / km) +29m 6:45 / km
shoes: inov8 X-TALON 212 (Red+Black)

Warm down with Rona

Friday Mar 17 #

5 PM

S & C 1:00:00 [0]

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

16+16 Single-leg hops - Forward/Back, Sideways
10+10 Single-leg Push Off

10x Broad Jumps
5x3 pull ups

3x10 Weighted lunges (2 x 14kg dumbells)
3x 5+5 Bulgarian split squats (2 x 14kg dumbells)
6 PM

Spinning 15:00 [1]

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