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Training Log Archive: rickyp

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running13 6:12:57 41.4(9:00) 66.63(5:36) 885
  Swimming (Pool)3 3:04:58
  Orienteering3 1:09:53 9.32(7:30) 15.0(4:40) 16564 /68c94%
  S & C1 1:00:00
  Total16 11:27:48 50.72 81.63 105064 /68c94%
  [1-5]15 10:27:48

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Sunday Sep 17 #

11 AM

Running 13:49 [2] 1.7 km (8:08 / km)
ahr:118 max:142 shoes: Salomon Speedcross Vario Trail

WU, drills and strides

Orienteering race (Haydon Wick) 36:39 [4] ** 8.4 km (4:22 / km) +58m 4:13 / km
max:171 spiked:25/27c shoes: Salomon Speedcross Vario Trail

NWO urban at Haydon Wick (Swindon) - Course 1 6.6km

Routegadget

Large new housing estate. Slightly more complicated than I thought it was going to be but still nothing too technical as there were no dead ends or traps.
Courses across the board were far too short which was a shame.

Time losses:
#3 5s Ran past it
#6 10s Picked the wrong alley out of 5 and got stuck on the side of an uncrossable fence which i had to run round
#25 10s Planned a route but then changed my mind only to realise it was further
#26 20s Should have read control descriptions. Was the wrong side of a hedge.
12 PM

Running warm up/down 11:06 [2] 1.6 km (6:56 / km) +17m 6:35 / km
ahr:116 max:130 shoes: Salomon Speedcross Vario Trail

6 PM

Running 1:00:29 [2] 11.1 km (5:27 / km) +77m 5:16 / km
ahr:131 max:138 shoes: Salomon Speedcross Vario Trail

Easy Deerhurst loop to make up for this morning's low mileage.

Saturday Sep 16 #

8 AM

Swimming (Pool) 1:03:50 [2]

TTC Swim ~ 3575m

Was working a lot on my own rather than getting pulled along. Felt i got more out of the session.
400m WU Windmill every 4th length
2 x 100m build
4 x (75m kick + 50m drill)
100m catchup
6 x 200m off 3:30 - Averaging 1:36/100m [20s]
400m Cruise Windmill every 4th length
10 x 100m build [15s]
50m WD
1 PM

Running warm up/down 13:21 [2] 1.0 km (13:21 / km)
shoes: Mizuno Wave Rider 19

WU / drills / waiting for 1st leg runner

Orienteering race (University of Bristol) 18:12 [4] *** 3.4 km (5:21 / km) +56m 4:57 / km
ahr:166 max:178 spiked:19/20c shoes: Mizuno Wave Rider 19

UBOC 2x2 Sprint Orienteering Relay (University of Bristol) - Run 1 Leg 2 1.9km

In a NGOC team with Tom Cochrane.

Really good area and well planned courses. Hard to get up to top speed and keep track of gaps between the houses.

Binned a little over a minute on 5 but other than that no real errors, was just hesitating a lot trying to pick the best routes.
2 PM

Running warm up/down 10:38 [2] 1.0 km (10:38 / km)
ahr:124 max:136 shoes: Mizuno Wave Rider 19

Waiting for 3rd leg runner

Orienteering race (University of Bristol) 15:02 [4] *** 3.2 km (4:42 / km) +51m 4:21 / km
ahr:166 max:180 spiked:20/21c shoes: Mizuno Wave Rider 19

UBOC 2x2 Sprint Orienteering Relay (University of Bristol) - Run 2 Leg 4 2.5km

Tom came in just over a minute down on Kit G and others. After I got confused at 3, wasting 25s thinking I was on the wrong side of a wall, I thought I wouldn't catch them. Very happy then to see the group as early as #9 and had passed them by 11. Rest was clean but if I had pushed harder I would have beaten Matt Whipple's team as I may have just got pipped on a sprint finish.

Running warm up/down 11:06 [2] 1.6 km (6:56 / km) +29m 6:22 / km
shoes: Mizuno Wave Rider 19

WD in and around the park

Friday Sep 15 #

5 PM

S & C 1:00:00 [0]

WU
3x8 pull ups
Bulgarian split squats: 3x 8+8 40kg
Dumbell walking lunges: 3 x 8 40kg
Dumbell Benchpress: 3 x 8 36kg
6 min Plank routine

Thursday Sep 14 #

6 AM

Swimming (Pool) 51:08 [2]

TTC Swim ~ 2920m

Time and distance a bit down on normal as there was a large kick set.
3 x (100m easy, 50m kick, 50m drill)
2 x (4 x 25m MDPS + 4 x 25m (hard, easy))
3 x (60m easy, 20 fast 40 easy, 40 fast 20 easy, 60 fast)
16 x 20m kick with varying recoveries
4 x 100m Individual medley doubling up on a different stroke
4 x 100m (swim, kick , pull, swim)
160m WD
7 PM

Running 9:05 [2] 1.35 km (6:44 / km)
ahr:128 max:166 shoes: Mizuno Wave Rider 19

WU & Drills

Running hills 21:17 [4] 3.81 km (5:35 / km) +539m 3:16 / km
max:164 shoes: Mizuno Wave Rider 19

Hill reps on Overbury Hill. First hill reps session in ages.

Had i planned this better i would have gone to a different hill. Plan was to do 6 x 3 mins up the tarmac road but the gradient wasn't steep enough at 10% and was wondering how to make it harder. Luckily the slope from the road across the field although shorter was twice as steep. Trainers were just about alright but could have pushed harder in fell shoes. Turned the session into 3 sets of:
1 x ~1:40 up the steepest bit of the road (13%)
5 x ~0:53 Across the field (20%)

Running 22:37 [1] 2.99 km (7:34 / km)
ahr:141 max:165 shoes: Mizuno Wave Rider 19

Jogging recoveries back down the hill
8 PM

Running warm up/down 5:39 [2] 0.82 km (6:53 / km)
ahr:127 max:168 shoes: Mizuno Wave Rider 19

Wednesday Sep 13 #

7 AM

Running 1:21:25 [2] 16.5 km (4:56 / km) +65m 4:50 / km
ahr:132 max:144 shoes: Mizuno Wave Rider 19

Had to get some training in as commuting back from Aylesbury tonight and don't know when i'll get back. Also I needed to work up an appetite for that Travelodge breakfast.

I challenge anyone to do a more boring run. 40 mins out along a flat roman road then turn around. At least i could count this as training for a half marathon i entered on a whim for next Sunday

Tuesday Sep 12 #

7 AM

Running 4:11 [1] 0.7 km (5:59 / km) +3m 5:51 / km
shoes: Mizuno Wave Rider 19

Jog to swimming pool

Swimming (Pool) 1:10:00 [2]

4150m. Time was an educated guess

Felt I had to earn my hotel breakfast. Luckily there was a lovely 25m pool really close by. Many lanes for everyone so no lane rage either

Watch seems to have lost the data again. Shame as i think it was my longest session. Made session up and seemed to go well.

500m WU (breathing 3, 5, 7, 5, 3 every 100)
200m pull buoy
2 x 100m progressive [10s]
2 sets of: 400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
5 x 50m [10s] (easy - fast)
200m WD
8 AM

Running 3:56 [1] 0.6 km (6:33 / km)
shoes: Mizuno Wave Rider 19

jog back
7 PM

Running 14:09 [2] 2.39 km (5:55 / km) +12m 5:47 / km
shoes: Mizuno Wave Rider 19

Jog over to an open area on the outskirts of Aylesbury where I could do a tempo session

Running tempo 34:48 [4] 9.68 km (3:36 / km) +50m 3:30 / km
shoes: Mizuno Wave Rider 19

Planned a tempo session in a quiet area of Aylesbury. Thought the length of the footpath was about a mile - turned out it a bit longer around at 1.2. Did 5 reps with 60s recovery. Hr monitor didn't record anything which was annoying.
Paces were around 3:35/km
8 PM

Running warm up/down 11:30 [2] 1.99 km (5:47 / km) +21m 5:29 / km
shoes: Mizuno Wave Rider 19

Jog back to the hotel

Monday Sep 11 #

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

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