Attackpoint - performance and training tools for orienteering athletes

Training Log: rickyp

In the last 7 days:

activity

time

miles

Cycling

3:33:06

Running

2:28:06

17.12

(8:39)

27.55

(5:23)

188

S & C

2:00:00

Orienteering

45:39

3.55

(12:51)

5.72

(7:59)

240

22 /

26c

84%

Swimming (Open Water)

35:14

Total

9:22:05

20.67

33.27

428

22 /

26c

84%

[1-5]

8:22:05

3:33

0:00

Wednesday Jul 18 #

6 AM

Running 45:19 [2] 8.33 km (5:26 / km) +27m 5:21 / km
ahr:131 max:143

Woke up early so headed out for an easy 45 mins to split up the long run today. Did 1 1/2 laps of parkrun then round the flood plain. Had a stand off with a cow at the end and the cow won.

5 PM

Running 49:57 [2] 9.49 km (5:16 / km) +37m 5:10 / km
ahr:133 max:148 shoes: Mizuno Wave Rider 20

HFW after a lap of Twyning

6 PM

Running 7:31 [2] 1.25 km (6:01 / km) +4m 5:55 / km
shoes: Mizuno Wave Rider 20

1648m

A bit cooler but still no need for a wetsuit. I fell my stroke is getting worse after over a month of not doing a pool swim but i'm enjoying not getting up at 5:30 at the moment. Lots of kids at the lake doing holiday course in pedalos and rafts, which meant there was a lot of mud / grain in the water which wasn't as nice.

8 PM

Running 19:07 [3] 4.83 km (3:57 / km) +27m 3:51 / km
ahr:158 max:167 shoes: Mizuno Wave Rider 20

Didn't feel as bad this week in the tri suit but also didn't push as hard so nothing leant and very little gained anyway. Went along as its just nice than doing a solo session. Bike has a broken spoke so didn't want to cycle there or do a TT.

Monday Jul 16 #

6 PM

S & C 1:00:00 [2]

Circuits at Cheltenham College

1st time in ages that this has been on as they struggled to get a new guy to run it but in stepped a 20 yr old lad who did a good job.

(15 x 40s) + (15 x 45s) + (15 x 35s) + (5 x 30s)

This week was particularly tough so I expect him to dial it down in the future with more static exercises

Sunday Jul 15 #

7 AM

Cycling 3:33:06 [2]
ahr:137 max:180

92.86km +900m avg 26.1km/h

Once again didn't fancy a long run so headed out early with 3 other TTC members for a "unsociable" ride with them using it as 1/2 ironman training.

Started with a lap of Bredon Hill then staying on country lanes though lots of little villages before going up the main hard climb of Snowshill after than more undulating back lanes trying to keep to the intended pace.

Good fun and nice to learn some new routes.

Saturday Jul 14 #

Event: NGOC League 5 - middle distance

12 PM

Running 13:38 [2] 1.92 km (7:06 / km) +8m 6:57 / km
ahr:120 max:145 shoes: inov8 X-TALON 212 Black/Red

Jog to start + drills

Orienteering race (Coppers Hill) 45:39 [4] *** 5.72 km (7:59 / km) +240m 6:36 / km
ahr:168 max:185 spiked:22/26c shoes: inov8 X-TALON 212 Black/Red

NGOC Middle Distance League Event at Coopers Hill - Brown 5.2km

Routegadget (Control 20 taken out as was stolen)

Nice course planned by Andy Monro, plenty of changes of direction and visiting all the the best parts of the map. Hot and humid and found it impossible to push all the way round.

No big mistakes, just 4 misses (1:18):
#8 13s Tempted to blame the vegetation mapping here. Suggests pit it is left of the path bend so attacked to early.
#11 ~5 Not reading descriptions or map closely enough so headed into circle before realising i needed the west side of the hill i was standing on
#15 30s Veg mapped as just a straight green line so not helpful. Luckliy didn't lost any more time
#20 ~30s Lost too much height too quickly and had to attack from below

1 PM

Running warm up/down 12:34 [2] 1.73 km (7:16 / km) +85m 5:50 / km
ahr:145 max:158 shoes: inov8 X-TALON 212 Black/Red

Jog back from finsih