Training Log Archive: rickypIn the 7 days ending Jan 23, 2017:
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Monday Jan 23, 2017 #
Orienteering (Cleeve Hill) 1:27:51 [1] 6.2 km (14:10 / km) +199m 12:13 / km
ahr:117 max:146 shoes: inov8 Race Ultra 290
Sunday Jan 22, 2017 #
Running warm up/down 8:00 [3] 1.2 km (6:40 / km) +38m 5:45 / km
ahr:146 max:173 shoes: inov8 MUDCLAW 300
Orienteering race (Danby Lodge) 1:07:44 [4] *** 10.3 km (6:35 / km) +275m 5:48 / km
ahr:168 max:175 spiked:21/25c shoes: inov8 MUDCLAW 300
Routegadget
Was looking forward to this after having to miss last week's forest of dean event.
Had Matthew Whipple 1 min behind me so set off fast and spiked first three. Made a 30s error on 4 but clean to 6 so was surprised after i punched 6 that Matthew was only 30s behind. He caught me eventually after i missed on 9. We were together until 15 when we both missed but i was sneaky. I took the safe option round the path to 18 and must have gapped him up the hill to 19 as he missed 20 whereas i was clean.
My lack of stamina atm nearly played a factor at the end as i could feel i was about to bonk but just held it together. Needed a burger and veggie chilli to refuel afterwards.
Glad to only be a few minutes down on arri, potter and ben mitchell after so long out.
Running warm up/down 6:56 [2] 1.0 km (6:56 / km) +29m 6:03 / km
ahr:127 max:136 shoes: inov8 MUDCLAW 300
Orienteering (Danby Lodge) 36:44 [2] *** 3.1 km (11:51 / km) +97m 10:15 / km
ahr:136 max:157 shoes: inov8 MUDCLAW 300
Saturday Jan 21, 2017 #
Swimming (Pool) 1:10:00 [2]
Forgot my watch so guessed distance
Running warm up/down 9:35 [2] 0.9 km (10:39 / km) +109m 6:38 / km
ahr:126 max:146 shoes: inov8 MUDCLAW 300
Orienteering race (Dolebury Warren) 1:00:02 [3] *** 8.0 km (7:30 / km) +187m 6:43 / km
ahr:152 max:177 spiked:24/28c shoes: inov8 MUDCLAW 300
60 Minute score - Odds and evens
Nice area with hill top exposed leading to frozen ground and fast running. The only real challenge was the fences which were marked as crossable but actually were not to be crossed except at crossing points.
Never really got going tonight. Kept having to change which control i would get next due to the fences. My torch also kept separating from the battery which easily accounts for the 2 seconds i was late back.
Friday Jan 20, 2017 #
S & C 1:00:00 [0]
2x10 Thoracic Exercises - All fours, Spiderman
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl
16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off
Agility Ladder (Imaginary - I need to get hold of one)
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Broad Jumps
3x10 Lat Pulldowns (52kg)
Running warm up/down 22:31 [3] 4.39 km (5:08 / km)
ahr:150 max:170 shoes: Mizuno Wave Rider 18
Running intervals 9:57 [4] 3.28 km (3:02 / km)
ahr:173 max:184 shoes: Mizuno Wave Rider 18
16 x 200m [~35s] with 4 mins rest after each set of 6
Split into pairs of roughly same speed. One would run 200m, get to where other was waiting then jog across the track to where your partner would finish and go again.
After a first 43s, the rest were between 33 and 38s
Running 7:40 [3] 1.15 km (6:40 / km)
ahr:177 max:184 shoes: Mizuno Wave Rider 18
Running warm up/down 1:57 [2] 0.33 km (5:55 / km)
ahr:146 max:179 shoes: Mizuno Wave Rider 18
Thursday Jan 19, 2017 #
Swimming (Pool) 1:09:45 [2]
Focusing on endurance today. Felt good
Running warm up/down 4:10 [2] 0.3 km (13:53 / km)
ahr:124 max:138 shoes: inov8 MUDCLAW 300
Orienteering race (Hartlebury Common) 1:04:04 [3] *** 9.2 km (6:58 / km) +81m 6:40 / km
ahr:145 max:172 spiked:10/23c shoes: inov8 MUDCLAW 300
Didn't know this was on until i saw Ifor's log. Lucky i was charging my headtorch anyway.
1 hour score but you get bonus points if done in ascending order. 5.9km this seemed easy enough. Howerver....my nav was pants today
#4 - Wasted 3:30 Getting confused with the vegetation and shape of the land. Ended up relocating of #20
#7 - Wasted 1:00 getting stuck in gorse
#13 Wasted 2:00 . Didn't know what i was looking for. Didn't have good AP. was just hunting in the circle
#15 Wasted 4:15 - Must have run up and unmapped path as it still doesn't make sense looking at my gps trace. still...should have relocated quicker
#16 Wasted 1:15 basically doing map memory rather than naving and not arriving at the right place
#17 Wasted 4:50 as didn't look at my compass and pelted it down a path going south when i thought i was going east but i actually should have gone North.
#18 Wasted 1:10 hunting in wrong place due to poor bearing
#22 Wasted 0:45 getting out of green and then hunting in wrong place
Total time wasted: 18:45. Good one Richard!
Wednesday Jan 18, 2017 #
Running warm up/down 20:43 [2] 2.1 km (9:52 / km)
ahr:132 max:155 shoes: Mizuno Wave Rider 18
Running intervals 20:23 [4] 3.55 km (5:45 / km) +88m 5:07 / km
ahr:173 max:180 shoes: Mizuno Wave Rider 18
First time i've been able to go for a run in a whole week. Same session as before xmas but managed one more rep before everyone else had had enough. Looking forward to friday when TTC have a track session and hopefully a larger turnout.
Running warm up/down 10:17 [2] 0.99 km (10:23 / km)
ahr:135 max:149 shoes: Mizuno Wave Rider 18
Tuesday Jan 17, 2017 #
Swimming (Pool) 1:01:56 [2]
Surprised i even got up for this. Had my third work for paid pizza last night since last wednesday. Didn't get back till 10 again.