Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m				load
Running	8	6:04:54	41.95	(8:42)	67.51	(5:24)	1546				289.2
Orienteering	2	1:31:25	9.25	(9:53)	14.89	(6:08)	494	25 /	36c	69%	85.0
Cycling (Road)	1	20:18									5.1
Total	10	7:56:37	51.2		82.4		2040	25 /	36c	69%	379.3

2:05

0:00

» now

Sunday Nov 15, 2015 #

11 AM

Running long 1:41:01 [3] 10.73 mi (9:25 / mi) +656m 7:55 / mi
shoes: inov8 X-TALON 212

Exploring the hills to the east of my house. Had to take my phone with me so I didn't get lost. According to strava I spent 28 minutes not moving where I would have been trying to match the paths on the 1:25000 OS map on my phone to the the ground. Several times I just ditched the planned route and just went vaguely in the right direction. Now I know where the paths are I can try harder next time as I wont get lost.

Saturday Nov 14, 2015 #

Event: Western Night League

9 AM

Running warm up/down 14:36 [3] 1.95 mi (7:29 / mi) +12m 7:21 / mi
ahr:143 max:152 shoes: inov8 TRAILROC 255

Jog to Parkrun

Running race 17:28 [5] 5.13 km (3:24 / km)
ahr:183 max:189 shoes: inov8 TRAILROC 255

Cheltenham Parkrun. Found out this week was a 4 lap race instead of the usual 3 lap race (and will be for the winter) which meant the trail shoes i put on for the football pitches was now a hindrance on the solely slippy tarmac course with tight corners. Felt like I went off far too fast as per usual but forgot to lap my watch. Being a 4 lap course I was constantly overtaking people which was nice as they would cheer you on but at times I had to shout KEEP RIGHT but often I didn't need to as my stomping could be heard a long way back. Definitely over 5km. Normally it is only 5.06km or something similar.
3:22, 3:24, 3:20, 3:25, 3:29, 0:24

Running warm up/down 14:25 [2] 1.48 mi (9:44 / mi) +27m 9:13 / mi
ahr:135 max:142 shoes: inov8 TRAILROC 255

Jog to self storage to pick up my bike

10 AM

Cycling (Road) 20:18 [1]
ahr:119 max:137

Cycle back
3.38 mi

6 PM

Orienteering (Highmeadow Woods) 58:30 [3] *** 7.7 km (7:36 / km) +325m 6:16 / km
ahr:147 max:176 spiked:9/15c shoes: inov8 X-TALON 212

NGOC Western night league event somewhere in the forest of Dean. 60 min score odds and evens format. Legs still tired after parkrun so just cruised round. Very slippy and muddy. Made a few mistakes early on and terrible routechoice decision meant a rather below par first o event round here.

C • Welcome to the South West 1

Friday Nov 13, 2015 #

Note
(rest day)

Rest day driving down to Cheltenham. Took 8 hours zzzzz. God luck to everybody doing Braids tomorrow. Would have loved to have done it for the 5th time in a row.

Thursday Nov 12, 2015 #

7 PM

Running warm up/down 12:06 [2] 1.54 mi (7:52 / mi)
ahr:124 max:140 shoes: Mizuno Wave Rider 17

Jog down to Dean Village

Orienteering race (Dean Village) 32:55 [4] *** 7.19 km (4:35 / km) +169m 4:06 / km
ahr:165 max:181 spiked:16/21c shoes: Mizuno Wave Rider 17

FWTN in Dean Village planned by Rona. Started a minute behind Mark and whenever i made up time and saw him in the on a forthcoming leg I would consequently make a mistake and would have to make up time again. Course length: 4.1km
3) Had no idea what I was doing - just go in and find it attitude and should have either stayed high/gone low and not done a mixture of the two
5) Truck threw my confidence as couldn't see behind it, thought it was in OOB
19) Thought the course ended at 18 and went and punched the finish
20) Wasn't reading the map and instead just memory of earlier control and got confused in the scaffolding. Crawford beat me easily to this control

8 PM

Running warm up/down 13:28 [3] 1.59 mi (8:28 / mi) +111m 6:58 / mi
ahr:143 max:154 shoes: Mizuno Wave Rider 17

Jog back

Wednesday Nov 11, 2015 #

2 PM

Running long 1:32:30 [3] 9.01 mi (10:16 / mi) +615m 8:28 / mi
ahr:149 max:177 shoes: inov8 X-TALON 212

My last long run with EUOC. Nice dry day so made sure we go all the way up the seat to get a photo. After that did a lap of whinny, dunsapie, steps at the bottom and then north side of whinny and back.
Arthurs Seat

Tuesday Nov 10, 2015 #

Note

Managed to get literally the last entry on the Highlander Mountain Marathon. Doing it with a mate from Newcastle so that's something to look forward to next June.

4 PM

Running warm up/down 8:15 [2] 0.99 mi (8:20 / mi)
ahr:132 max:139 shoes: Mizuno Wave Rider 17

Warm up round the meadows

Running warm up/down 3:55 [2] 0.28 mi (13:59 / mi)
ahr:138 max:152 shoes: Mizuno Wave Rider 17

Drills

5 PM

Running tempo 30:00 [4] 4.72 mi (6:21 / mi)
ahr:164 max:172 shoes: Mizuno Wave Rider 17

EUOC Fartlek session on my own round the Meadows.
1 x 5(2mins), 2 x 4(1.5mins), 3 x 3(1mins)
As soon as i walked out he door the weather turned for the worse and was fairly windy and drizzly. Felt I paced it alright.
Averaging 6:07 min/mil on and 7:10 off

Running warm up/down 10:47 [3] 0.23 mi (46:54 / mi)
ahr:141 max:157 shoes: Mizuno Wave Rider 17

Warm down round the meadows

Monday Nov 9, 2015 #

8 AM

Running 46:23 [2] 6.24 mi (7:26 / mi) +125m 7:00 / mi
ahr:139 max:150 shoes: Mizuno Wave Rider 17

Easy recovery run round Cheltenham

« Earlier | Later »