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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Running10 7:25:14 49.78(8:57) 80.12(5:33) 686
  Swimming2 2:01:33
  S & C1 1:00:00
  Orienteering1 56:52 3.85(14:46) 6.2(9:10) 1708 /19c42%
  Total13 11:23:39 53.64 86.32 8568 /19c42%
  [1-5]12 10:23:39
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Thursday Feb 23 #

6 AM

Swimming 1:00:00 [2]

TTC Swim ~ 3300m

Warm up and drills then:
600m easy swim
6 x 100m progressive to CSS+2 [30s]
2 x 300m CSS+6 [30s] - tried the beeper again but had no luck. It wouldn't beep and then it fell off wasting a lot of time
6 x 100m CSS+2 [20s] - did this faily well
320m pulll buoy and band rather than 600m as i ran out of time

Wednesday Feb 22 #

8 AM

Running 23:12 [3] 5.29 km (4:23 / km) +51m 4:11 / km
shoes: Mizuno Wave Rider 18

IW
7 PM

Running warm up/down 12:16 [2] 2.03 km (6:03 / km)
ahr:128 max:148 shoes: Mizuno Wave Rider 18

Jog over to the leisure centre, warm up and drills

Running tempo 17:32 [4] 5.0 km (3:30 / km)
ahr:172 max:180 shoes: Mizuno Wave Rider 18

TTC Run - 5 km time trial

Quicker than 4 weeks ago and it was pretty windy. Last run before Portugal as I won't fit in one tommorow
8 PM

Running warm up/down 27:08 [2] 4.0 km (6:47 / km)
ahr:123 max:136 shoes: Mizuno Wave Rider 18

Tuesday Feb 21 #

6 AM

Swimming 1:01:33 [2]

TTC Swim ~ 3560m

Start of Block 3 now. Warm up and drills then main session was:
10 x 100m CSS [10s] - didn't have a beeper so some were a bit quick
400m pull buoy and band
10 x 100m CSS-3 [40s] - only managed six before ran out of time
5 PM

Running 1:09:26 [2] 14.0 km (4:58 / km) +67m 4:51 / km
ahr:126 max:146 shoes: Mizuno Wave Rider 18

HFW. Plan was 60 mins steady but when I got to Tewkesbury I decided to do a bit of exploring solely to increase the number of streets that i've run on in Tewkesbury on CityStrides.

Monday Feb 20 #

6 PM

Running 52:05 [2] 9.6 km (5:26 / km) +26m 5:21 / km
ahr:122 max:137 shoes: Mizuno Wave Rider 18

Recovery run. It seemed the wildlife was suicidal tonight as i nearly stepped on a dog, a cat and two frogs.

Sunday Feb 19 #

11 AM

Running long 2:49:41 [2] 25.1 km (6:46 / km) +511m 6:08 / km
ahr:129 max:153 shoes: inov8 X-TALON 212 (Red+Black)

A long run in the Forest of Dean like last week but this time Richard Cronin joined me so the time went by much quicker. He planned a route that included venturing onto 9 maps; Mosely Green, Danby Lodge, Parkend, Bixslade, Sallowvallets, Ninewells, New Beechenhurst, Cannop Ponds and Mallards Pike. Much more terrain running this time as well so by the end my white socks were proper filthy.

It wouldn't have been a Richard Cronin run if it hadn't included a lap of the FoD Parkrun course for good measure.

Saturday Feb 18 #

1 PM

Running warm up/down 22:06 [2] 3.5 km (6:19 / km) +10m 6:14 / km
ahr:135 max:145 shoes: inov8 X-TALON 212 (Red+Black)

Jog round the Pitville Park XC course
2 PM

Running warm up/down 12:43 [2] 1.6 km (7:57 / km)
ahr:138 max:160 shoes: inov8 X-TALON 212 (Red+Black)

Warm up and drills
3 PM

Running race 34:59 [5] 9.6 km (3:39 / km) +21m 3:36 / km
ahr:178 max:186 shoes: inov8 X-TALON 212 (Red+Black)

Gloucestershire XC league at Pitville Park in Cheltenham.

A proper XC course with a water jump and lots of places to attack. First time I've paced a XC race well in ages. Didn't go off too fast and started ticking people off on the 2nd out of 3 laps. Had a great race against Mateusz on the last lap and just held him off.

laps: 10:51, 11:00, 10:46
7 PM

Running warm up/down 4:06 [2] 0.4 km (10:15 / km)
ahr:128 max:141 shoes: inov8 X-TALON 212 (Red+Black)

Warm up and drills

Orienteering race (Painswick Beacon) 56:52 [3] *** 6.2 km (9:10 / km) +170m 8:04 / km
ahr:146 max:163 spiked:8/19c shoes: inov8 X-TALON 212 (Red+Black)

NGOC WNL @ Painswick

Pretty awful run. I knew what features i was looking for but whenever i got to the control circle nothing seemed to make sense. It wasn't a case of going too fast as i never really got going. Looking at the map now it does seem like i was in the wrong but everyone was in agreement the map could be improved using LiDAR. Main time loss though was getting caught in the unmapped felling SW of 19 wasting 5 mins fighting through.

Friday Feb 17 #

4 PM

S & C 1:00:00 [0]

A mobility session before tomorrows XC and WNL:
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
5x Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band

16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off

10x Broad Jumps
5 pull ups

3x10 Weighted lunges (2 x 14kg dumbells)
3x10 Lat Pulldowns (52kg)

A few mins spin on a watt bike but got bored

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