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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Orienteering2 3:04:59 13.61(13:36) 21.9(8:27) 660
  Running9 2:53:25 19.26(9:00) 31.0(5:36) 276
  S & C2 2:00:00
  Swimming (Pool)1 1:00:27
  Cycling3 50:30
  Swimming (Open Water)2 32:44
  Total15 10:22:05 32.87 52.9 936
  [1-5]14 9:22:05

» now

Sunday Aug 27, 2017 #

11 AM

Running warm up/down 24:42 [1] 3.9 km (6:20 / km) +79m 5:45 / km
ahr:115 max:122 shoes: inov8 MUDCLAW 300

Jog from the the car to the start
12 PM

Orienteering (Merthyr Common) 2:09:08 [2] **** 14.1 km (9:10 / km) +390m 8:03 / km
ahr:130 max:156 shoes: inov8 MUDCLAW 300

Great weather today so Richard C suggested re-running his M21L course from JK 2014 at Merthyr Common. I chose to miss this at the time as I was injured / writing undergrad dissertation.

Since the area is very technical we would often need both of us there to confirm we are at the correct pit so we alternated leading to each control. This worked fine but I got increasing hungry and tired after not having a proper lunch or any dinner yesterday due to racing and then getting back so late.

3 PM

Running warm up/down 9:26 [2] 1.4 km (6:44 / km) +3m 6:40 / km
ahr:127 max:132 shoes: inov8 MUDCLAW 300

Saturday Aug 26, 2017 #

2 PM

Swimming (Open Water) race 8:44 [3]

National Triathlon Relays - Swim ~ 500m

My first triathlon but, given it was a four person relay, i didn't have to worry about transitions and i got breaks in between each discipline whilst my teammates completed their legs. I was off first on each leg in Tewkesbury 2nd team.

Really wished i wasn't off first on this as i have never done an open water swimming race before. Course was a simple 'U' in the rowing lake - 225m up, 50m across, 225m back. I started quite near the front - stupid. In the heat of the moment, not wanting to get swamped by arms and legs, i set off fast. Felt good for the first 300m but then my arms got really tired. I tried touching the floor to rest but it was too deep so I laid on my back for a few seconds then cruised to the finish. I thought I was way down the field but i still came out reasonably high up which was surprising given i could have done much better.
3 PM

Cycling race 25:37 [4]
ahr:166 max:176

14.4km avg 33.9km/h

National Triathlon Relays - Bike - 3 laps of the rowing lake

Going into it i thought this would be my weakest discipline but given i mucked up the swim this could end up going better and it did.

This will be the last time i wear trainers (i'm getting cleats on Tuesday) and the difference they make was painstakingly obvious.

On the first lap my cadence was too slow, trying to grind out too higher gear and just getting tired so after that i i dropped a gear span my legs and drafted whenever i could. Lots of room for improvement but with cleats and eventually aerobars i will hopefully see massive gains.

Running warm up/down 13:06 [2] 1.4 km (9:21 / km) +6m 9:10 / km
ahr:133 max:153 shoes: Mizuno Wave Rider 19

WU & drills. Wouldn't get to do this at a normal triathlon
4 PM

Running race 16:04 [4] 4.5 km (3:34 / km) +26m 3:28 / km
ahr:168 max:181 shoes: Mizuno Wave Rider 19

National Triathlon Relays - Run - 1 lap of the lake

Of course i enjoyed this the most, and i finally knew what I was doing pacing-wise. I didn't set my watch or anything and just ran off feel. A very demoralising course round the rowing lake, but made better with each person i ticked off. Not wanting to stop for a drink at the aid station i instead chose the option of a shower so had cups of water chucked over me. Also made the leader (on leg 3 rather than 1) panic as i flew past.

Team finished in 103rd probably around half way down. Hopefully if i make improvements next time I will be in the first team pushing for higher up
5 PM

Running warm up/down 9:09 [2] 1.1 km (8:19 / km) +2m 8:15 / km
ahr:133 max:142 shoes: Mizuno Wave Rider 19

Friday Aug 25, 2017 #

8 AM

Cycling 14:30 [2]
(rest day)

5.9km +58m avg 24.6km/h


Thursday Aug 24, 2017 #

6 AM

Swimming (Pool) 1:00:27 [2]

TTC Swim ~ 3580m
25m pool:
500m easy (breathing 3, 5, 7, 5, 3 each 100m)
200m Cruise
100m Max distance per stroke
2 x 100m Cruise [10s]

20m pool:
2x 60m build [10s]
200m Cruise [10s]
120m Cruise [10s]
40m Max [60s]
200m (easy, hard) [20s]
40m Max [120s]
100m TT - 1:21
400m Cruise
300m Cruise
200m Cruise 3/4 Catch up
120m Cruise 3/4 Catch up Chicken Wing
120m Cruise MDPS Fins
120m Cruise Chicken Wing
120m Easy
6 PM

S & C 1:00:00 [0]

3x8 pull ups
Bulgarian split squats: 3x 8+8 36kg
Dumbell walking lunges: 3 x 8 36kg
Benchpress: was being used and couldn't be bothered to wait so did Sally Up Sally Down Press Ups (2:10)
6 min Plank routine
7 PM

Cycling 10:23 [1]

4.3km +23m avg 24.9km/h

Back from the Gym

Wednesday Aug 23, 2017 #

7 PM

Running warm up/down 8:40 [2] 1.1 km (7:53 / km) +30m 6:56 / km
ahr:136 max:170 shoes: inov8 MUDCLAW 300

Wu & drills

Orienteering race (Sallowvallets) 55:51 [3] 7.8 km (7:10 / km) +270m 6:06 / km
ahr:136 max:164 shoes: inov8 MUDCLAW 300

R2T2 at Sallowvallets

Got stuck again, this time it was my fault as I had a proper o map and still picked a stupid route through some rough open.

Time losses:
#1 3:10 - hadn't got used to map / scale yet and overshot
#2 4:35 - same again running 400m past it until i figured it out
#3 5:00 - got stuck in the brambles and i couldn't see a way though so bailed. should have picked the safe but longer route from the off

Tuesday Aug 22, 2017 #

7 AM

Running 45:26 [1] 7.3 km (6:13 / km) +62m 5:58 / km
ahr:115 max:132 shoes: inov8 TRAILROC 255

Going to try open water swimming tonight so thought i would give the pool a miss this morning and just do 45 mins easy instead
7 PM

Swimming (Open Water) 24:00 [2]

TTC Brick Session ~ 1200m (2 laps of the lake)

First experience of open water swimming

Initially found breathing harder than swimming in the pool as it was colder and i wasn't used to it. Since i have been practising sighting now in the pool for a few months i was able to stay on line pretty well but it was amazing how much i would drift off line when i wasn't concentrating.
The second lap was much less stressful until firstly my right calf cramped up probably because it was cold and i wasn't kicking hard enough and then I got run over by a stupid boy on a canoe. I literally don't know how he didn't see me as I have bright yellow sleeves (which all the other swimmers said were really helpful as they could check where they were). Luckily he didn't connect with his paddle and only managed to capsize himself.

Running tempo 23:44 [3] 5.8 km (4:06 / km) +42m 3:57 / km
ahr:154 max:168 shoes: Mizuno Wave Rider 19

TTC Brick session run, 5 x 1.2km loop round the lake

Started off slow as calf was still crampy which didn't get better but also didn't get worse.

Monday Aug 21, 2017 #

6 PM

Running warm up/down 23:08 [2] 4.5 km (5:08 / km) +26m 5:00 / km
ahr:120 max:135 shoes: Mizuno Wave Rider 19

Short WU before circuits

S & C 1:00:00 [2]

Circuits at Cheltenham College.

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