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Training Log Archive: rickyp

In the 7 days ending Sep 11, 2017:

activity	#	time	miles		km		+m				load
Orienteering	3	3:45:01	21.81	(10:19)	35.1	(6:25)	1196	35 /	38c	92%	148.6
Running	6	3:07:26	20.57	(9:07)	33.1	(5:40)	708				87.1
Swimming (Pool)	2	1:48:59									54.5
Cycling (Road)	2	45:21									26.4
Total	11	9:26:47	42.38		68.2		1904	35 /	38c	92%	316.7

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Monday Sep 11, 2017 #

7 PM

Running 43:51 [1] 7.8 km (5:37 / km) +72m 5:22 / km
ahr:112 max:166 shoes: Mizuno Wave Rider 19

In Aylesbury for 3 days. To pick a route for a recovery run i chose some geocaches to find but I wasn't very successful. I did find a park though that could be an option for some intervals tomorrow. Shame Aylesbury is a bit like Cheltenham as there no hills. Long run on Wednesday will be boring

Sunday Sep 10, 2017 #

Event: The John Bennison Long O

11 AM

Running warm up/down 8:30 [2] 1.4 km (6:04 / km) +41m 5:18 / km
max:140 shoes: inov8 MUDCLAW 300

Orienteering race (Long Mynd) 1:32:02 [3] * 14.8 km (6:13 / km) +482m 5:21 / km
ahr:149 max:167 spiked:9/10c shoes: inov8 MUDCLAW 300

Wrekin John Bennison Long O at Long Mynd - Longest Course 12.2km

I got fooled into thinking this would be physically harder than it was. Last years winning time was 2.5 hours. Comparing this years course to last years it looks much easier (1 compulsory climb compared to at least 3) and in truth it was shorter than a M21E british/jk but i went out with a camelback and plenty of food. Cruisy pace the whole way round and i had far too much energy to burn for the sprint finish.

1 PM

Running warm up/down 10:25 [2] 1.6 km (6:31 / km) +21m 6:07 / km
ahr:121 max:133 shoes: inov8 MUDCLAW 300

Saturday Sep 9, 2017 #

Event: NGOC League 8

9 AM

Orienteering (Sheepscombe) 1:20:32 [2] 9.6 km (8:23 / km) +444m 6:49 / km
ahr:127 max:165 shoes: inov8 MUDCLAW 300

Putting out controls for my NGOC league event, clearing brambles, moving a control put out in the wrong place by my advisor.

The event seemed to go very well and the courses got lots of compliments, the one i liked the most, and completely unexpected, came from Jessica Ward: "That was my favourite ever Orange". Probably wont make World of
O course of the year but a result none the less. Will look for ward to looking at the Routegadget once it eventually goes up as after quizzing finishers, nobody I asked took the route i thought was quickest to 6.
Route Choice

Friday Sep 8, 2017 #

Note
(rest day)

Spent the whole dayin Aylesbury meeting the team i will be subcontracted to for the next 6 months. After a few weeks hopefully i will be able to work from home but for the near future i will be there mon-fri.

Too tired to do anything when i got back after the two hour commute and its amazing what a difference not finishing early on a Friday makes. I know i will be doing a lot of putting out / collecting controls and generally standing around tomorrow so happy to take rest day.

Thursday Sep 7, 2017 #

Event: Evening Urban Event

6 AM

Swimming (Pool) 58:59 [2]

TTC Swim ~ 3480m

Impressed with myself today. Turned my alarm off and went back to sleep. Woke up at 6:02 and forced myself to get up even though I could have had a lie in as i didn't need to be in to work until 10. Only missed 500m WU

Tried a new way of importing to Strava and didn't work but found Garmin connect had the split times all along so will just ignore strava in the future.

Great set today:
4 x 100m [10s] - 3 lengths cruise 1 hard
2 x 100m kicking with fins (50 front, 50 back)
200m Cruise
8 x ~300m Cruise [15s] - 4th and 8th pull buoy and paddles. Paces: 1:38, 37, 39, 43, 42, 40
4 x 100m Cruise [10s] - 1:38, 36, 35, 35
40m WD

6 PM

Running warm up/down 8:55 [2] 1.0 km (8:55 / km) +16m 8:15 / km
ahr:121 max:167 shoes: Mizuno Wave Rider 19

WU & Drills

7 PM

Orienteering race (Chepstow) 52:27 [3] *** 10.7 km (4:54 / km) +270m 4:21 / km
ahr:143 max:170 spiked:26/28c shoes: Mizuno Wave Rider 19

NGOC Urban evening event at Chepstow - Long 7.3km

Didn't feel like pushing at all tonight. It was also wet, slippy and getting dark. Start and end and were good in the old town, the outskirts were a bit of a slog.

Wednesday Sep 6, 2017 #

6 PM

Running 1:28:29 [2] 15.1 km (5:52 / km) +535m 4:59 / km
ahr:133 max:154 shoes: Salomon Speedcross Vario Trail

Didn't fancy the TTC run session tonight so drove to Cleeve Hill for 90 mins of steady undulating fun.

Tuesday Sep 5, 2017 #

6 AM

Swimming (Pool) 50:00 [2]

TTC Swim

400m WU
2 x 50m build [10s]
100m Max - 1:19 - happy with this
200m easy
80m Cruise
2 x 80m kick (front, back)
Sculling drills
100m pull
100m pull with fist
100m fast
200m cruise
200m alternting cruise, fast
400m cruise
100m fast - 1:23
60m WD

7 PM

Cycling (Road) 7:29 [1]
ahr:114 max:135

3.2km +17m avg 26.0km/h

Worked late again but got out just in time to cycle up to Croft farm for the usual time.

Cycling (Road) tempo 30:09 [3]
ahr:142 max:154

16.3km +78m avg 32.5km/h

TTC 10 mile TT. Even though there was a head wind for the main straight, cleats made all the difference and i dipped under 30 mins on the strava segment for the first time.

8 PM

Cycling (Road) 7:43 [1]
ahr:118 max:141

3.3km +11m avg 25.9km/h

easy back home

Running tempo 17:31 [3] 4.7 km (3:44 / km) +18m 3:39 / km
ahr:153 max:167 shoes: Mizuno Wave Rider 19

Brick run from home. Chose to go once round the bypass as that would be about 5km. Same story as previous brick runs, can't seem to get that heart rate up.

Running warm up/down 9:45 [2] 1.5 km (6:30 / km) +5m 6:24 / km
ahr:122 max:143 shoes: Mizuno Wave Rider 19

WD and jog home

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