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Training Log Archive: rickyp

In the 7 days ending Dec 13, 2015:

activity # timemileskm+mload
  Running10 7:11:47 53.9(8:01) 86.75(4:59) 1359315.3
  Orienteering1 47:56 4.17(11:30) 6.71(7:09) 29214 /18c77%59.9
  Cycling (Road)2 22:235.6
  Total10 8:22:06 58.07 93.46 165114 /18c77%380.9

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Sunday Dec 13, 2015 #

Note

Since I don't think World of O is going to post this leg even if I request it, this is leg 15 from NGOC League at Knockalls Enclosure. I think i know the best route choice but i didn't pick it and there was much discussion about this leg after the the event. What do you think?Route Choice
C • Those are what I see, har... 3
11 AM

Running long 2:04:33 [3] 13.43 mi (9:16 / mi) +707m 7:58 / mi
ahr:139 max:164 shoes: inov8 X-TALON 212

Long run on the hills to the East of me again. After the heavy downpour last night it was incredibly muddy. Interesting point when I nearly got inbetween a calf and its mother (calf was lying down on the other side of a hill away from the herd and i didn't see it) so had to take diversive action. Really nice on top of the Cotswold Way in the mist. Cut down off the hill later than before to get the run up to 20km. Nearly got onto the Cleeve Hill Map. Nice views over Cheltenham and the racecourse when not in the mist.

Saturday Dec 12, 2015 #

Event: NGOC League 12
 
9 AM

Running warm up/down 10:31 [3] 0.84 mi (12:31 / mi)
ahr:140 max:170 shoes: inov8 X-TALON 212

Warm up and drills

Running race 18:39 [5] 4.83 km (3:52 / km) +135m 3:23 / km
ahr:180 max:185 shoes: inov8 X-TALON 212

Forest of Dean Parkrun. Did it as it was pretty much next door to the NGOC league event. Nice course but entirely on forest tracks, some of which were very muddy and multiple tight turns meant its a very slow course compared to Edinburgh and Cheltenham. It was probably accurately measured once but with so many opportunities to slightly cut corners I only measured 4.83km

Running warm up/down 8:12 [2] 0.71 mi (11:33 / mi) +32m 10:08 / mi
ahr:130 max:136 shoes: inov8 X-TALON 212

Warm down with rcro
12 PM

Running warm up/down 5:51 [2] 0.32 mi (18:17 / mi) +34m 13:45 / mi
ahr:130 max:149 shoes: inov8 X-TALON 212

Warm up and drills

Orienteering (Knockalls Enclosure) 47:56 [4] *** 6.71 km (7:09 / km) +292m 5:52 / km
ahr:165 max:181 spiked:14/18c shoes: inov8 X-TALON 212

NGOC League Event at Knockalls Enclosure.

Routegadget

Since I'm not competitive in this league having just moved here I didn't mind sacrificing my run by doing parkrun. Quite a hilly and technical little area and didn't have any energy for the hills. Course length: 5.3km

Stupid route choice on 3 - attempted to play safe and path it but came out to far north getting to the path in the first place and then wasted 30s in the control circle as on a rubbish bearing.
9 - bad compass work 50s wasted
10 - too far south an then tried to relocate off 12 thinking it was 11 - 45s
15 - rubbish routechoice. This was a cracking leg and should be on World of Os Route to Xmas
17 - wasted time twice attempting to cut down to the lower path but got stuck by unmapped brambles
C • Leg to 15 1
1 PM

Running warm up/down 7:46 [1] 0.57 mi (13:38 / mi) +30m 11:43 / mi
ahr:117 max:133 shoes: inov8 X-TALON 212

Warm down

Friday Dec 11, 2015 #

Note
(rest day)

Thursday Dec 10, 2015 #

7 PM

Running warm up/down 35:30 [2] 4.44 mi (8:00 / mi)
ahr:132 max:159 shoes: Mizuno Wave Rider 17

Warm up jog to track, warm up and drills.

Running tempo 30:00 [4] 5.37 mi (5:35 / mi)
ahr:166 max:183 shoes: Mizuno Wave Rider 17

Cheltenham harriers Tempo Session. Inverse pyramid 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 at 10km pace with no stated recovery so we did 1 min recovery. Ran in a group with 4 of us the same pace which great. Had I known the stadium was open I would cycled down and dumped a bag there.
Pace: 5:42 min/mil, 48, 37, 46, 10, 24, 26, 41, 32, 25
8 PM

Running warm up/down 18:50 [2] 1.96 mi (9:37 / mi)
ahr:135 max:180 shoes: Mizuno Wave Rider 17

Jog back

Wednesday Dec 9, 2015 #

7 PM

Running long 1:30:02 [2] 11.63 mi (7:44 / mi) +278m 7:12 / mi
ahr:135 max:157 shoes: Mizuno Wave Rider 17

Long easy lap of Cheltenham. Chose a route that included the stretch where i got a puncture on my bike last thursday so now i know how to get to training when its over in Up Hatherley. It did include one foot path which i thought would be street lit but when i got there it wasn't. Just had to man up and pray i wouldn't die. Also i realise i ran past the university of gloucestershire which is so small i didn't even notice.

Tuesday Dec 8, 2015 #

7 PM

Cycling (Road) warm up/down 11:00 [1]

Cycle to the track
2.0mi

Running warm up/down 7:59 [3] 1.46 km (5:28 / km)
ahr:148 max:169 shoes: Mizuno Wave Rider 17

Warm up and drills

Running tempo 20:12 [4] 5.93 km (3:24 / km)
ahr:173 max:184 shoes: Mizuno Wave Rider 17

Cheltenham Harriers Track Session. Lighter session this week as most of them did the harrier league at the weekend. Today was a fartlek session which sounded great except for the fact i didn't have time to program it on my watch so i never knew what the next rep was/ how hard to push etc. ended up being 2x90s, 4x60s, 5x30s, 3x15s with jogging as recoveries.
8 PM

Running warm up/down 2:25 [2] 0.4 km (6:02 / km)
ahr:124 max:132 shoes: Mizuno Wave Rider 17

Short warm down

Cycling (Road) warm up/down 11:23 [1]
ahr:116 max:132

Cycle back
2 miles

Monday Dec 7, 2015 #

7 PM

Running 51:17 [2] 6.79 mi (7:33 / mi) +143m 7:05 / mi
ahr:136 max:164 shoes: Mizuno Wave Rider 17

Recovery run. Slightly different route. Uneventful and easy paced except for at the start where i wanted to bag myself a segment so put down a record to beat in the future.

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