Training Log Archive: rickypIn the 7 days ending Mar 12, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Mar 12, 2017 #
Running warm up/down 11:05 [2] 1.7 km (6:31 / km) +52m 5:39 / km
shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Cwm Lickey) 1:16:52 [3] *** 8.57 km (8:58 / km) +375m 7:22 / km
spiked:15/23c shoes: inov8 X-TALON 212 (Red+Black)
Forgot to start Garmin
Started at the back of the NGOC train and spiked first 5 in the tricky slag heaps so caught the train when they were exiting 6. Annoyingly i thought they were approaching 6 so lost 30s turning round.
Dropped the train by 10 but on 11 lost confidence in my bearing when i couldn't see the control and bailed to the path to relocate.
This miss then caused me to switch off and stop pushing for some reason. Concentration went as well, and like 1st day of POM, after a good first half, a very poor second half proceeded. Chose wrongly to go straight on 13, went to 17 before 16, didn't spike 18-21. Jogged 22-23-finish. Need to sort this concentration out.
Also managed to bruise my right heel and can't walk properly at the moment which is annoying.
Didn't quite manage to beat BOK but NGOC could have had 0 runners today and still make the final.
Running warm up/down 6:40 [2] 1.2 km (5:33 / km)
ahr:126 max:137 shoes: inov8 X-TALON 212 (Red+Black)
Saturday Mar 11, 2017 #
Swimming (Pool) 1:05:24 [2]
Warm up and drills then main set was:
2 x 300m CSS+6 [45s] - went off too quick on 1st one... 9s too fast
2 x 300m CSS+4 [45s]
2 x 300m CSS+2 [45s]
6 x 100m CSS [15s]
8 x 50m PDQ [20s]
Definite DOMS from the pull ups yesterday. Absolutely spent afterwards. There was 5 at the start off the session, by the end there was two...me and the fish.
Managed to gain a new set of goggles though as nobody else had a big head.
Running 30:13 [2] 6.3 km (4:48 / km) +11m 4:45 / km
ahr:137 max:155 shoes: Mizuno Wave Rider 19
Friday Mar 10, 2017 #
S & C 1:00:00 [0]
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Bulgarian split squats
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band
16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off
10x Broad Jumps
5x3 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
X-Trainer 1:00:00 [2]
Thursday Mar 9, 2017 #
Swimming (Pool) 1:03:59 [2]
Felt much better today. Warm up and drills then:
4 x 100m Easy [10s]
4 x 40m CSS [15s]
4 x 20m PDQ [20s]
3 x (80m PQD + 240m Easy [20s] + 80m PQD + 240m pull buoy and band [20s])
Managed an extra 80m PQD + 240m Easy at the end
X-Trainer 1:00:00 [2]
Wednesday Mar 8, 2017 #
Running 21:46 [3] 5.29 km (4:07 / km) +50m 3:56 / km
ahr:160 max:171 shoes: Mizuno Wave Rider 19
X-Trainer 1:00:00 [2]
Tuesday Mar 7, 2017 #
Swimming (Pool) 58:39 [2]
Everything was a struggle this morning. Body clearly still tired.
Warm up and drills then:
4 x 100m CSS+4
4 x 40m CSS
4 x 20m CSS-2
1 x 400m pull buoy and band
4 x 100m CSS
1 x 400m CSS - just about managed this
4 x 40m CSS-2
1 x 400m CSS-2 - couldn't keep the pace up and ended up averaging CSS+2
Running 1:04:18 [3] 14.3 km (4:30 / km) +56m 4:25 / km
ahr:138 max:155 shoes: Mizuno Wave Rider 18
Monday Mar 6, 2017 #
Running 46:28 [2] 9.0 km (5:10 / km) +27m 5:05 / km
ahr:137 max:149 shoes: Mizuno Wave Rider 18