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Training Log Archive: rickyp

In the 7 days ending Dec 28, 2015:

activity	#	time	miles		km		+m				load
Running	7	5:02:29	37.26	(8:07)	59.97	(5:03)	993				248.9
Orienteering	1	59:06	6.53	(9:03)	10.51	(5:37)	374	24 /	26c	92%	73.9
Total	8	6:01:35	43.79	(8:15)	70.47	(5:08)	1367	24 /	26c	92%	322.8

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Sunday Dec 27, 2015 #

Event: SO (Elizabeth Brown memorial) Christmas Score Event, Stanmer Park

10 AM

Running warm up/down 6:56 [2] 1.1 km (6:18 / km) +10m 6:02 / km
shoes: inov8 X-TALON 212

Warm up

11 AM

Orienteering race (Stanmer Park) 59:06 [4] ** 10.51 km (5:37 / km) +374m 4:46 / km
ahr:161 max:179 spiked:24/26c shoes: inov8 X-TALON 212

SO Xmas Score at Stanmer Park. Was worried about my calf before and during my run but after a warm up I concluded that i could at least run. Obviously wasn't going at full pace (did 1.5km less than Mark/Jonny) and chuck in some terrible route choice decisions which meant i had to miss 3. I am going to rest now until thursday.

12 PM

Running warm up/down 6:08 [2] 0.66 mi (9:18 / mi) +15m 8:41 / mi
ahr:135 max:142 shoes: inov8 X-TALON 212

Warm down

Saturday Dec 26, 2015 #

9 AM

Running warm up/down 6:08 [2] 0.51 mi (12:01 / mi) +4m 11:44 / mi
shoes: inov8 X-TALON 212

Warm up and drills

Running race 18:50 [5] 5.0 km (3:46 / km) +72m 3:31 / km
ahr:181 max:196 shoes: inov8 X-TALON 212

Tunbridge Wells Parkun. Half on tarmac path, half on really muddy fields. Cruised round with Mark. Me doing well on the paths, him on the fields. Mark was slightly ahead after the last muddy part and just as tried to kick for home my left calf massively tightened up so eased the pace and had to settle for 2nd. Not injured but will have to watch it. Serves me right for not rolling etc. Not sure about tomorrows SO Score.

This would have been my 50th parkrun. I was running late and didn't have time to print off a new barcode but made note of the number and gave it to the person with the clipboard at the end. I'm not on the results though and have contacted them but still not there. Whats the point of the volunteer with the clipboard then! Oh well...My 50th will have to wait until next time

Running warm up/down 12:27 [3] 1.17 mi (10:38 / mi) +41m 9:36 / mi
ahr:142 max:162 shoes: inov8 X-TALON 212

Warm down. Helped loosen my calf

Friday Dec 25, 2015 #

9 AM

Running 1:24:47 [3] 9.93 mi (8:32 / mi) +400m 7:35 / mi
ahr:141 max:172 shoes: inov8 X-TALON 212

I only wanted to do an easy run so opted out of Mark's long run. Unlike normal, I hadn't planned a route methodically and this ended up being closer to 10 miles rather than 10km. Oh well...need to make room for xmas dinner.

Took a cheeky segment through the woods in Southborough Common. Probably due to the fantastic new footpath they've laid down. Photo source: Mum's blipfoto.

Thursday Dec 24, 2015 #

11 AM

Running long 1:48:27 [3] 12.78 mi (8:29 / mi) +451m 7:39 / mi
ahr:142 max:168 shoes: inov8 X-TALON 212

Since I missed out on my long run yesterday I went for a long run today instead of doing whatever Mark was doing. Did the same route I did a month ago but milled around too long this morning so end up going once the rain had already started (although it is mild the strong sideways wind made this really unpleasant). Mark had warned me that Brute was in a bad way mud-wise so I just crawled up it but just getting though the mud earlier was tiring anyway.

Wednesday Dec 23, 2015 #

Note
(rest day)

Finished just a tad too late at work to be able to make it out before my train so this will have to be a rest day

Tuesday Dec 22, 2015 #

7 PM

Running warm up/down 17:08 [2] 2.22 mi (7:43 / mi)
ahr:136 max:146 shoes: Mizuno Wave Rider 17

Jog over to POW and strides

Running tempo 24:00 [4] 4.22 mi (5:41 / mi)
ahr:169 max:181 shoes: Mizuno Wave Rider 17

Cheltenham Harriers Tempo Session. Last hard session of the year.
4 x 6 min [1min]. Made sure I didn't go off too fast and settled in a group of 3 of us. 1.04 mi, 1.04, 1.05, 1.08. Travelling back home tomorrow so depending on when work finishes may/may not fit in an easy run.

8 PM

Running warm up/down 17:38 [2] 1.98 mi (8:54 / mi)
ahr:136 max:146 shoes: Mizuno Wave Rider 17

Jog back

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