Training Log Archive: rickypIn the 7 days ending Apr 16, 2017:
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Sunday Apr 16, 2017 #
Running warm up/down 21:59 [2] 3.4 km (6:28 / km) +52m 6:00 / km
ahr:137 max:169 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (St Leonards & Holmbush) 2:07:08 [4] *** 20.7 km (6:09 / km) +260m 5:47 / km
ahr:161 max:176 spiked:34/40c shoes: inov8 X-TALON 212 (Red+Black)
Routegadget
Good first half, catching some of those who started before me. Predicted I would get lost in the thickets before i set off and this prediction came true on 20. Performance dropped from then on as people who i had dropped clawed back onto me. Wasn't reading the map as well or pre-planning. Hamstrings cramping up from 35 onwards. Could have been so much better.
Saturday Apr 15, 2017 #
Running warm up/down 13:21 [1] 1.9 km (7:02 / km) +20m 6:41 / km
ahr:116 max:162 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Ambersham Common) 41:37 [4] *** 7.3 km (5:42 / km) +111m 5:18 / km
max:179 spiked:20/27c shoes: inov8 X-TALON 212 (Red+Black)
Routegadget
Dreadful race, especially the start wasting time on 1, 2, 3, 6, 7, 8. Generally caused by getting distracted by others / not taking or following bearing. Matthew Vokes + Joe Taunton caught me at this point so i hopped on board the train which finally dismantled at 18 so cruised into the finish.
Time losses:
#1 25s - hesitant and headed to the tree first
#2 65s - Stupdiy didn't take a bearing just followed. Thought i was running down the stream but i was on the marsh.
#3 30s - clearly can'ft follow my bearing. headed to the M20 point instead
#6 30s - Very hesitant
#8 30s Didn't take a bearing so ended up running on path too long and had to attack from North
Running warm up/down 11:12 [2] 1.7 km (6:35 / km) +30m 6:03 / km
ahr:125 max:136 shoes: inov8 X-TALON 212 (Red+Black)
Friday Apr 14, 2017 #
Running warm up/down 10:16 [2] 1.8 km (5:42 / km)
ahr:139 max:153 shoes: inov8 Race Ultra 290
Orienteering race (Brunel University) 16:36 [4] *** 4.0 km (4:09 / km)
spiked:26/28c shoes: inov8 Race Ultra 290
Routegadget
Mark started 1 min ahead. No mistakes on the first 3 then saw him in sight coming out of 4. Chose perhaps the longer routechoice to 6 but up ahead I could see him being a wally so was soon right on his tail. Took over the navigation on 11 and was generally fine with only a hesitation on 21 with it under the bridge. Almost followed the W21 course on 26 so lost a bit of time and Mark overtook me again and it stayed that way for the final two controls.
Looking back on it I could have pushed a bit harder from 12 on wards (lost at least 30s just in running speed) but its the best i've done at a big event so I'll take that.
Time losses:
#21 5s Hesitation, should have read control descriptions
#26 5s Being a plonker following the W21s
Running warm up/down 12:13 [2] 2.0 km (6:07 / km)
ahr:141 max:154 shoes: inov8 Race Ultra 290
Thursday Apr 13, 2017 #
Note
(rest day)
Wednesday Apr 12, 2017 #
Running warm up/down 30:56 [2] 3.56 km (8:41 / km)
shoes: Mizuno Wave Rider 19
Running tempo 30:55 [3] 5.65 km (5:28 / km)
ahr:140 max:165 shoes: Mizuno Wave Rider 19
10 minutes of 200m loop [40s jogging]
10 minutes of up and down steps [30s jogging]
10 minutes of snaking up and down bank [30s jogging]
Happy to do it all as a taper session as it wasn't that tough
Running warm up/down 18:59 [2] 1.33 km (14:16 / km)
ahr:124 max:147 shoes: Mizuno Wave Rider 19
Tuesday Apr 11, 2017 #
Swimming (Pool) 1:08:24 [2]
So much swimming! Short warm up, no drills, straight into a tough session. Done this in reverse before.
100m Easy [20s]
700m CSS+2 [20s]
100m Easy [20s]
100m Fast [40s]
Then repeat dropping 2nd effort by 100m each time - ran out of time after it got down to 300m
Paces for 2nd effort were 1:39, 1:37, 1:36, 1:38, 1:36. Ideally would have been 1:36 consistently but that was asking a lot
Monday Apr 10, 2017 #
S & C 1:00:00 [0]
Much more running this week with a lap in between each station. Quads not liking the one legged squats but feel better now.