Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Apr 11, 2016:

	activity	#	time	miles		km		+m				load
	Running	9	5:15:54	38.91	(8:07)	62.62	(5:03)	860				224.0
	Orienteering	2	1:52:05	8.7	(12:53)	14.0	(8:00)	370	22 /	27c	81%	121.0
	Cycling (Indoor)	3	1:48:00									81.0
	S & C	2	20:00									15.0
	Cycling (Road)	2	18:34									4.6
	Swimming (Pool)	1	15:00									7.5
	Total	13	9:49:33	47.61		76.62		1230	22 /	27c	81%	453.1
averages - weight:84kg

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Monday Apr 11, 2016 #

6 PM

Running 51:00 [2] 10.4 km (4:54 / km) +37m 4:49 / km
ahr:136 max:146 shoes: Mizuno Wave Rider 18

Recovery run. Pissing it down all day and during the drive home but the rain had stopped just when i got home. Meant the pavements were slippy and had to play "don't run past a puddle on the roadside if a car is coming" game but nice run nonetheless. Via drycleaners, and pitville park as per usual.

Sunday Apr 10, 2016 #

Event: Galoppen

11 AM

Running warm up/down 8:04 [2] 1.1 km (7:20 / km)
shoes: inov8 MUDCLAW 300

Warm up and drills

Orienteering race (Cranham) 1:13:50 [4] *** 9.7 km (7:37 / km) +279m 6:39 / km
ahr:163 max:175 spiked:22/27c shoes: inov8 MUDCLAW 300

NGOC Level C at Cranham. Brown 8.8km

Routegadget

Wanted to attack this and do well for once but I just couldn't get going. This was due to firstly the brashings but more importantly because i was orienteering badly. I'm just not doing enough oing at the moment to learn from my mistakes and I was just very hesitant the whole way round. Still had loads of energy at the end which annoyed me.

Time losses:
1) 15s. Saw a control 30m away (#26 on the other side of the map) and ran to that first
2) Terrible routechoice. Went straight (down and up the valley) instead of round the path which meant having to gain 20m of height on brashings
3) 45s Bad bearing meant that I hit the furthest west banked depression out of three, and only after looking in the middle one i was able to relocate.
5) 10s Faffing in the circle
7) Strayed off-line not following bearing. Slightly over shot it also due to thickets in the circle not mapped
11) Poor routechoice. Should have pathed it instead of following andy monro
15) Poor routechocie again should have got up onto the higher path which ended up on the south side of the river. I thought the ruin I was after was on the north side
19) Aimless running exiting control ending up too far west
22) Very hesitant nearly making a parallel error with the paths

2 PM

Orienteering 38:15 [3] 4.3 km (8:54 / km) +91m 8:03 / km
ahr:142 max:171 shoes: inov8 MUDCLAW 300

Control collecting then declining a lift from Cranham village and running back

Saturday Apr 9, 2016 #

9 AM

Cycling (Road) 8:05 [1]

Cycle to Pitville Park
3.07km

Running warm up/down 8:13 [2] 1.1 km (7:28 / km)
ahr:137 max:157 shoes: Adizero Adios Boost

Warm up and drils

Running race 17:24 [4] 4.8 km (3:37 / km)
max:176 shoes: Adizero Adios Boost

Cheltenham Parkrun. I've decided I don't like this Parkrun. The start is too hectic, it's too short, too many sharp corners, and now it is the summer course, everybody has forgotten to keep to the right so overtaking is harder and slows you down more than you think. I went off too fast annoyingly aswell.

Will be trying a different parkrun next week.

Running warm up/down 4:06 [1] 0.48 km (8:33 / km)
ahr:123 max:133 shoes: Adizero Adios Boost

Jog over to the Honeybourne Line

10 AM

Running tempo 20:00 [4] 5.24 km (3:49 / km)
shoes: Adizero Adios Boost

20min post parkrun Tempo. Just a bit further than last week. I wish the parkrun was just up and down Honeybourne line instead

Running warm up/down 6:20 [2] 0.94 km (6:44 / km)
ahr:131 max:162 shoes: Adizero Adios Boost

Jog back to Pitville Park

Cycling (Road) 10:29 [1]
ahr:120 max:132

Cycle back
2.96km

Friday Apr 8, 2016 #

Note
(rest day)

Thursday Apr 7, 2016 #

7 AM

Cycling (Indoor) 36:00 [3]

S & C (Rowing) 10:00 [3]

2.665km

7 PM

Running warm up/down 20:15 [2] 3.82 km (5:18 / km) +10m 5:14 / km
shoes: Mizuno Wave Rider 18

Jog over to Pitville park, warm up and drills

Running intervals 11:01 [4] 3.57 km (3:05 / km) +28m 2:58 / km
ahr:163 max:177 shoes: Mizuno Wave Rider 18

AA Intervals in Pitville Park. Although it was dry, I wish they warned us that this session would include a 800m loop on the grass as then I would have worn trails.

3 x 800m (Actually 760m) [2 min recovery], 5 x 160m uphill sprint [jog back as recovery], 800m recovery jog then 3 x 160m again to finish.

Nice change I just wish my legs were feeling more fresh, still feeling tired from yesterday/ this morning. Tried to stick with Douglas Wright but got chewed up and spat out. Nice to know I won't always be the quickest at these sessions.

2:24, 2:25, 2:34
25s, 28, 27, 27, 27, 27, 27, 27

C • slipping 1

Running 11:10 [2] 2.11 km (5:18 / km)
ahr:158 max:173 shoes: Mizuno Wave Rider 18

Jogging around during recoveries including 800m loop

8 PM

Running warm up/down 17:51 [2] 2.93 km (6:06 / km) +34m 5:45 / km
ahr:131 max:171 shoes: Mizuno Wave Rider 18

Jog back

Wednesday Apr 6, 2016 #

7 AM

Cycling (Indoor) 36:00 [3]

Swimming (Pool) 15:00 [2]

6 PM

Running long 1:33:57 [3] 16.5 km (5:42 / km) +503m 4:56 / km
ahr:137 max:160 shoes: inov8 TRAILROC 255

Solo run on the hills now it is light enough to run off road after work. Most of the paths had dried out nicely but the treacherous path alongside an electric fence was still muddy as the horses use it as a bridleway. One of my feet went into a deep bit and for a while afterwards it felt as if i was running in a boot rather than a running shoe.

I also inadvertently taught some local youths how to stretch as they thought it would be funny to copy what I was doing from across the road before i went into Sainsbury's.

Tuesday Apr 5, 2016 #

6 AM

Running warm up/down 12:44 [2] 1.96 km (6:30 / km) +33m 6:00 / km
ahr:129 max:168 shoes: Mizuno Wave Rider 18

Warm up and drills

7 AM

Running hills 29:13 [3] 6.77 km (4:19 / km) +204m 3:45 / km
ahr:147 max:162 shoes: Mizuno Wave Rider 18

Hills for breakfast. Got a work social at a unknown time later so played it safe and did the running session early. 6 continuous Battledown loops, 3 left, 3 right. Didn't think I was pushing hard enough so went for the segment on the last but won't know until wifi is fixed at home.

Running warm up/down 4:36 [2] 0.9 km (5:07 / km) +11m 4:49 / km
ahr:132 max:153 shoes: Mizuno Wave Rider 18

Jog back

5 PM

Cycling (Indoor) 36:00 [3]

Just enough time for a gym sesh

S & C (Rowing) 10:00 [3]
weight:84kg

2.65km

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