Training Log Archive: rickypIn the 7 days ending Nov 3, 2015:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||
Tuesday Nov 3, 2015 #
Running warm up/down 8:53 [3] 0.99 mi (8:58 / mi)
ahr:157 max:173 shoes: Mizuno Wave Rider 17
Running warm up/down 4:16 [3] 0.33 mi (12:56 / mi)
ahr:144 max:178 shoes: Mizuno Wave Rider 17
Running tempo 26:00 [4] 4.18 mi (6:13 / mi)
ahr:161 max:183 shoes: Mizuno Wave Rider 17
2 x 5 mins on (2 mins off) then 3 x 3 mins in (1 min off)
Still not sure i'm getting the pacing right as i'm not very tired at the end but the recovery was faster this week
averaging 5:55 min/mil on and 7:11 recovery
Running warm up/down 10:06 [2] 1.13 mi (8:56 / mi)
ahr:134 max:146 shoes: Mizuno Wave Rider 17
Monday Nov 2, 2015 #
Running 53:52 [2] 6.57 mi (8:12 / mi) +255m 7:19 / mi
ahr:131 max:149 shoes: Mizuno Wave Rider 17
Sunday Nov 1, 2015 #
Running warm up/down 9:32 [2] 0.85 mi (11:13 / mi)
ahr:127 max:148 shoes: Adizero Adios Boost
Orienteering race (Kildrum) 35:30 [4] *** 8.53 km (4:10 / km) +94m 3:57 / km
ahr:169 max:188 spiked:29/29c shoes: Adizero Adios Boost
Routegadget
An extension to the sprint area of yesterday. Felt the courses were better than yesterday with more opportunity for route choice. Loved it. There was one point were i missed the optimal route due to the red line not being cut over a gate which would have saved 25s. Course length: 6.6km
It was unknown to me that this was the last event of the Scottish Urban league and it was a massive surprise to find out I was the overall champion. Wooo.
Running warm up/down 9:31 [2] 0.89 mi (10:42 / mi)
ahr:131 max:137 shoes: Adizero Adios Boost
Saturday Oct 31, 2015 #
Running warm up/down 8:36 [2] 0.77 mi (11:10 / mi)
ahr:138 max:158 shoes: Adizero Adios Boost
Orienteering race (Kildrum) 16:58 [4] *** 4.03 km (4:13 / km) +46m 3:59 / km
ahr:175 max:185 spiked:22/22c shoes: Adizero Adios Boost
Routegadget
Area looked complex but the grid like alleyways meant you could get out most exits. Only time lost on route choices which were minimal. Course length: 3.0km
Running warm up/down 10:11 [2] 0.84 mi (12:07 / mi)
ahr:126 max:130 shoes: Adizero Adios Boost
Running warm up/down 7:18 [2] 0.48 mi (15:13 / mi) +7m 14:33 / mi
ahr:127 max:136 shoes: inov8 X-TALON 212
Orienteering race (Glencryan) 56:32 [4] *** 6.41 km (8:49 / km) +167m 7:48 / km
ahr:160 max:175 spiked:17/23c shoes: inov8 X-TALON 212
Routegadget
Could tell form the map that this was not a nice area. Open areas were tussocky, undergrowth was brambley, trees were spiky and slopes were slippy. High motivation just to carry on was needed. Course length 5.1km
5) Wasted 2:30 relocating as there was a control just 25m away that looked like the re-entrant i was looking for
9) Wasted 45s as there were more buses than the one mapped
14) Wasted 45s due to parallel error thinking i was in a clearing rather than on the path
19) Wasted 1:10 90 degree error simply not reading the map/compass and running up wrong re-entrant
20) Wasted 2:30 as I followed people rather than my bearing
22) Wasted 1:00 as I think its mapped wrong/put in wrong location. (Found out it was put in wrong location)
8:40!!!
Friday Oct 30, 2015 #
Note
(rest day)
Thursday Oct 29, 2015 #
Cycling (Road) warm up/down 14:00 [2]
2.58 mi
Orienteering race (Craigmillar) 37:36 [3] *** 4.33 mi (8:41 / mi) +96m 8:07 / mi
ahr:157 max:173 spiked:17/19c shoes: inov8 X-TALON 212
Cycling (Road) warm up/down 14:50 [2]
ahr:126 max:147
2.58 mi
Wednesday Oct 28, 2015 #
Running long 1:41:18 [3] 10.62 mi (9:32 / mi) +712m 7:54 / mi
ahr:148 max:178 shoes: inov8 TRAILROC 255