Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Mar 14, 2016:

activity	#	time	miles		km		+m				load
Running	9	6:38:04	47.22	(8:26)	76.0	(5:14)	1081				285.2
Cycling (Indoor)	4	2:20:00									105.0
Orienteering	1	1:05:25	6.52	(10:02)	10.5	(6:14)	186	20 /	26c	76%	81.8
Swimming (Pool)	3	45:00									22.5
Total	14	10:48:29	53.75		86.5		1267	20 /	26c	76%	494.5

2:14

0:00

» now

Monday Mar 14, 2016 #

7 AM

Cycling (Indoor) 35:00 [3]

Swimming (Pool) 15:00 [2]

6 PM

Running 50:31 [2] 9.8 km (5:09 / km) +23m 5:06 / km
ahr:129 max:138 shoes: Mizuno Wave Rider 18

VE Recovery Run. Same route as two weeks ago, going via dry cleaners then Pitville Park.

Sunday Mar 13, 2016 #

Event: CompassSport Cup Heat

Note

After this big week training-wise, I am now taking it easy for Cleevewold this weekend and then JK next weekend. Glad I'm not broken but am in need of a rest. Wouldn't be able to do as much this week anyway as I'm at client's site Tuesday/Thursday so may not be able to fit in early morning session.

11 AM

Running warm up/down 8:46 [2] 1.1 km (7:58 / km)
shoes: inov8 MUDCLAW 300

Warm up and drills

Orienteering race 1:05:25 [4] *** 10.5 km (6:14 / km) +186m 5:43 / km
ahr:168 max:177 spiked:20/26c shoes: inov8 MUDCLAW 300

CompassSport Cup Heat at Cannop Ponds

Routegadget

Not that complicated with no long legs and limited route choice. Generally clean run, just lots of little misses. Accidentally wore my old compass which has a bubble and a slow needle so was wary of taking bearings throughout. Was in a nice NGOC train at times. Legs still tired from yesterday and if it wasn't for Paul Murrin running with me I would have just cruised to the finish. Course length: 9.2km

Time losses (all to do with bearings unsurprisingly with me not trusting my old compass):
4) 10s being too low not taking bearing
5) 60s not taking bearing and misinterpresting re-entrant for stream
12) 45s not taking bearing and then getting distracted by another point
15) 10s getting distracted by wayward NGOC train and not taking bearing
17) 15s not taking bearing but I also blame the mapping of the depression i headed to instead
20) 60s not going straight
21) 30s too high due to not following bearing

1 PM

Running warm up/down 5:18 [3] 0.7 km (7:34 / km)
ahr:131 max:135 shoes: inov8 MUDCLAW 300

Warm down.

Saturday Mar 12, 2016 #

10 AM

Running long 2:06:26 [3] 23.0 km (5:30 / km) +639m 4:50 / km
shoes: inov8 MUDCLAW 300

Recce of Cleevewold 14. What a fab day. Loving life...until near the end where i got lost...but that is the point of doing a recce.

Was navigating by snapshots of OS maps on my phone but i hadn't overlapped the segments and at a point near the end without any signs i was soon lost. Luckily had some signal so after 20 mins i had figured out where i went wrong.

Wasn't as hilly as i had interpreted from the os maps so maybe pushing for 1:40 next week. I hope the weather will be as good as it was today.

Since I had my phone I took a few snaps
BUCS XC

Friday Mar 11, 2016 #

Note
(rest day)

Thursday Mar 10, 2016 #

Note

Might be sent on a 3 month project to Skipton all expenses paid. Just South of Yorkshire Dales. There could be worse places to send an orienteer.

7 AM

Cycling (Indoor) 35:00 [3]

8 AM

Swimming (Pool) 15:00 [2]

Had planned to do rowing but one rowing machine was broken and the other was being used so chose to swim instead. Had to rush to make it in time for a meeting with the boss. :O

7 PM

Running warm up/down 31:42 [2] 5.9 km (5:22 / km)
shoes: Mizuno Wave Rider 18

Warm up jog to Honeybourne line then long warm up there as well + drills

Running tempo 21:59 [4] 4.02 mi (5:28 / mi)
shoes: Mizuno Wave Rider 18

AA 4 x 1 mile reps with last rep in form of handicap based on first 3. Legs knackered even before first rep but ground out first three running on my own. Started last for the last rep and even putting in all my effort for last rep glory it seems other people were doing the same as I didn't catch up everyone.
5:38, 5:30, 5:38, 5:11

Running 11:48 [1] 0.72 mi (16:23 / mi)
shoes: Mizuno Wave Rider 18

Jog around during recoveries

8 PM

Running 18:55 [2] 2.9 km (6:31 / km) +16m 6:21 / km
shoes: Mizuno Wave Rider 18

Plodding back

Wednesday Mar 9, 2016 #

7 AM

Cycling (Indoor) 35:00 [3]

Swimming (Pool) 15:00 [2]

Whether this is storm Jake or now Katie, it sure did stop the oldies drive in to use the pool so had it to myself for once.

7 PM

Running 54:12 [3] 11.2 km (4:50 / km) +104m 4:37 / km
shoes: Mizuno Wave Rider 18

AA Club night. Nice Run to Battledown then via Cox's Meadow which was the way I was trying to go on Monday when I got lost. Two of us splintered off from the group when one guy upped the pace and I was all too happy to go with him. In future I may do a few cheeky miles beforehand to get the distance up.

Tuesday Mar 8, 2016 #

5 PM

Cycling (Indoor) 35:00 [3]

Decided to fit in spinning after work.

In awe of the girl doing circuits beside me

7 PM

Running warm up/down 19:18 [2] 3.26 km (5:55 / km) +50m 5:30 / km
ahr:138 max:167 shoes: Mizuno Wave Rider 18

Warm up jog to Battledown and drills

Running hills 31:35 [4] 8.12 km (3:53 / km) +238m 3:24 / km
ahr:168 max:185 shoes: Mizuno Wave Rider 18

AA Hills. Longer loops at Battledown. 1 x left, 2 x left, 2 x right, 1 x right. On my own a lot but was fun. Need to go segment bashing here sometime as I got close to the hill records just by doing this session. Doing this session after spinning when my quads were tired reminded me of doing runs after spinning at Newcastle.

Running 9:45 [3] 1.15 km (8:29 / km)
ahr:142 max:174 shoes: Mizuno Wave Rider 18

Jogging around during recovery

8 PM

Running warm up/down 7:49 [2] 1.24 km (6:18 / km) +11m 6:02 / km
ahr:132 max:144

Jog back

« Earlier | Later »