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Training Log Archive: rickyp

In the 7 days ending Oct 11, 2015:

activity	#	time	miles		km		+m				load
Running	6	4:40:16	31.8	(8:49)	51.18	(5:29)	1605				203.8
Orienteering	2	1:34:38	10.97	(8:37)	17.66	(5:22)	502	39 /	46c	84%	118.3
Total	7	6:14:54	42.77	(8:46)	68.84	(5:27)	2107	39 /	46c	84%	322.1

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Sunday Oct 11, 2015 #

12 PM

Running warm up/down 6:10 [2] 0.48 mi (12:51 / mi) +1m 12:46 / mi
ahr:122 max:140 shoes: inov8 X-TALON 212

Warm up and drills

Orienteering race (Hopetoun House) 57:24 [4] ** 11.95 km (4:48 / km) +225m 4:23 / km
ahr:172 max:180 spiked:25/29c shoes: inov8 X-TALON 212

ESOC Level C at Hopetoun House. Very runnable estate and deer park. Very few errors but which got punished as it is so technically easy.
9. Strayed off bearing as didn't want to run through nettles - 10s
12. Ran to another feature in the circle - 15s
20. Followed punters who didn't take best line - 10s
21. Having an explore round the ruin rather than finding control - 15s
24. Wrong route choice and was looking for wrong feature (Check control decriptions!)- 20s
25. Wrong route choice - 10s
Surprised it adds up to 80s which shows there's room for improvement

Saturday Oct 10, 2015 #

Event: Holyrood Park: ESOA Local Events in Edinburgh and the Lothians

1 PM

Running warm up/down 19:34 [2] 2.27 mi (8:37 / mi) +76m 7:48 / mi
ahr:135 max:154 shoes: inov8 X-TALON 212

Jog over to Dunsapie Loch.

2 PM

Orienteering race (Whinny Hill) 37:14 [4] *** 5.71 km (6:31 / km) +277m 5:15 / km
ahr:174 max:184 spiked:14/17c shoes: inov8 X-TALON 212

ESOC Level D event at Whinny Hill. Major error wasn't the running or the nav but not having a drink at all the day after a night out. Head felt particularly light headed on the slog up to 11 and 12. Course length: 4.7km

9. Wasted 1:14 as didn't see control hidden behind a bust and carried along to the end of the cliff before realising I had missed it. Control feature was foot of cliff not bush so didn't think to check behind it.
12. Maybe 30s wasted by not tackling the climb early
13. Wasted 1:33 as didn't see indistinct path of the top of crow hill that went in the direction of the boulder. Instead had to cross the rough open once at the same height
Overall 3:17 wasted which would be close to Conor's time

3 PM

Running 20:36 [3] 2.32 mi (8:53 / mi) +32m 8:31 / mi
ahr:140 max:151 shoes: inov8 X-TALON 212

Jog back to Marchmont desperately needing a drink.

Thursday Oct 8, 2015 #

4 PM

Running 1:15:33 [3] 8.2 mi (9:13 / mi) +561m 7:36 / mi
ahr:151 max:181 shoes: inov8 TRAILROC 255

Persuaded by Mark to do a hilly run as he didn't want to do training at Kings. Legs still tired after yesterday but made it up all the hills. Tried to go for dragonback at the end and stupidly i went off at the same time as Mark and nearly stacked it as it got narrow and rocky and let Mark through. Still somehow beat him by 4s on the strava segment though.

Wednesday Oct 7, 2015 #

2 PM

Running long 1:37:11 [3] 11.39 mi (8:32 / mi) +595m 7:20 / mi
ahr:153 max:176 shoes: inov8 TRAILROC 255

Long EUOC run in the rain. Aim was for 90 mins around Holyrood but we couldn't go down anywhere particularly steep due to the wet and cos Will was wearing trainers. Really happy with my new trail shoes, much more grip than my previous ones where the grip had simply gone after 560mi. Good to be running in a group rather than yourself in the rain.

Tuesday Oct 6, 2015 #

Note
(rest day)

Up in Aberdeen all day giving a presentation on my dissertation. Boring as hell. And it didn't stop raining.

Monday Oct 5, 2015 #

6 PM

Running 1:01:12 [3] 7.14 mi (8:34 / mi) +340m 7:28 / mi
ahr:145 max:174 shoes: inov8 TRAILROC 255

Busy all day tomorrow so did a steady run round blackford rather than a recovery run. Calves were still a bit tight after not doing a proper warm down yesterday.

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