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Training Log Archive: rickyp

In the 7 days ending Dec 5, 2015:

activity	#	time	miles		km		+m				load
Running	8	4:19:40	35.25	(7:22)	56.73	(4:35)	593				241.9
Orienteering	2	1:41:45	10.86	(9:22)	17.48	(5:49)	442	31 /	35c	88%	114.0
Cycling (Road)	3	41:24									10.4
Total	10	6:42:49	46.11		74.21		1035	31 /	35c	88%	366.2

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Saturday Dec 5, 2015 #

Event: HOC Event

9 AM

Running warm up/down 11:39 [2] 0.88 mi (13:14 / mi) +21m 12:20 / mi
shoes: Adizero Adios Boost

Warm up and drills

Running race 17:31 [5] 5.05 km (3:28 / km) +32m 3:22 / km
ahr:181 max:190 shoes: Adizero Adios Boost

Arrow Valley Parkrun. There is always the danger that if you're quick and you turn up to a parkrun you may get lost if there are no marshals.Luckily this didn't happen but it was close. At the start had to ask a regular which way to go as it wasn't obvious and half way round the first lap I almost took a wrong turn but a guy behind me in ear shot bellowed TURN LEFT just in time. The second lap was quicker as i knew the course and where to go but the slow pokes hadn't been briefed to keep to one side so at some points i was slaloming through.
Laps (excluding getting from start and to finish): 8:09, 8:04

Running warm up/down 2:04 [2] 0.14 mi (14:47 / mi) +1m 14:28 / mi
ahr:127 max:131 shoes: Adizero Adios Boost

Warm down

10 AM

Orienteering race (Arrow Valley Park) 26:27 [3] ** 5.1 km (5:11 / km) +44m 4:58 / km
ahr:158 max:170 spiked:13/15c shoes: inov8 X-TALON 212

HOC Level D at Arrow Valley Park. I was secretly hoping for the areas off the path to be challenging but it was a boring country park and essentially an orange course designed for runners. Having just done the parkrun i couldn't be bothered. Just cruised round. I found it obvious that i was navigating worse being tired, just not concentrating. Very boring. Course length: 4.4km

C • one of HOC's nicer areas - ... 2

11 AM

Running warm up/down 2:02 [2] 0.16 mi (12:44 / mi)
ahr:122 max:132 shoes: inov8 X-TALON 212

Warm down

Friday Dec 4, 2015 #

7 PM

Running 51:01 [3] 6.54 mi (7:48 / mi) +175m 7:12 / mi
ahr:140 max:181 shoes: Mizuno Wave Rider 17

Very easy 10km run to make up for a missed session yesterday. Shattered after today and needed a quick nap before i set off. Just glad to get it over with.

Thursday Dec 3, 2015 #

7 PM

Cycling (Road) 21:24 [1]
ahr:114 max:139

3.47 mi
What a disaster....

Training was 4 miles away. I was running a bit late and it was raining. The right thing to do would be to drive there but I was thinking about the extra 40 mins of exercise i would get by cycling which i chose to do instead. Now lost and late I took a route down a dark back alley and didn't see a large root/bump and punctured my tyre. Would miss training if i walked there now so just started the 1 hour walk back home in the rain.

Couldn't do my own session tonight as i've got to prepare for a presentation tomorrow so will have to do an easy run tomorrow night to make up for this debacle.

Wednesday Dec 2, 2015 #

6 PM

Running long 1:15:00 [4] 16.57 km (4:32 / km) +245m 4:13 / km
ahr:138 max:157 shoes: Mizuno Wave Rider 17

Couldn't be bothered to plan a new route so did a similar one to two weeks ago. Felt better in my legs this time. Don't enjoy running along Princess Elizabeth Way as there are a lot of chavs milling around.

Not sure whether to do Parkrun and the HOC event straight after in a Birmingham park on Saturday or do the Harrier League race in Cheltenham.

In other news I've booked my entry and flights for the Big weekend so I'm hoping for some cracking courses Will and Sasha.

C • What about FwtN? 2

C • Park run 2

Tuesday Dec 1, 2015 #

7 PM

Cycling (Road) warm up/down 10:00 [1]

Cycle to the track
1.62 mi

Running warm up/down 10:35 [2] 1.82 km (5:49 / km)
ahr:129 max:152 shoes: Mizuno Wave Rider 17

Warm up and drills

Running intervals 22:21 [4] 7.28 km (3:04 / km)
shoes: Mizuno Wave Rider 17

Cheltenham Harriers Intervals at the track. 6 x 1200m setting off every 5:30 mins although I hadn't checked the session before I set off. Was with a group I knew was my pace but I had no idea what I was doing for the first rep. These intervals are longer than I'm used to but if I can get used to doing this on a tuesday that will be good, but for now I am fading towards the end and had to only do 800m on the 5th rep.
3:59, 54, 54, 52, 2:42 (only 800m), 3:58

8 PM

Running warm up/down 6:21 [2] 1.23 km (5:10 / km)
ahr:135 max:147 shoes: Mizuno Wave Rider 17

Warm down

Cycling (Road) warm up/down 10:00 [1]

Cycle back
1.62 mil

Monday Nov 30, 2015 #

6 PM

Running 49:19 [2] 6.62 mi (7:27 / mi) +119m 7:03 / mi
ahr:139 max:150 shoes: Mizuno Wave Rider 17

Easy recovery run round Cheltenham doing the same lap as last week.

Sunday Nov 29, 2015 #

Event: BOK SWOA Galoppen

11 AM

Running warm up/down 11:47 [2] 1.06 mi (11:07 / mi)
ahr:128 max:143 shoes: inov8 OROC 340

Warm up and drills

Orienteering race (New Beechenhurst) 1:15:18 [4] *** 12.38 km (6:05 / km) +398m 5:14 / km
ahr:166 max:179 spiked:18/20c shoes: inov8 OROC 340

BOK Level C at New Beechenhurst.

Routegadget

The area wasn't that technical. I just didn't have the speed over the terrain. Only real error was on the most technical leg where I misinterpreted the terrain and wasted 1 min. Slightly fading at the end, wasn't able to kick on for the final few. Course length: 10.5km

C • Not that technical 4

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