Training Log Archive: rickypIn the 7 days ending Sep 28, 2017:
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Thursday Sep 28, 2017 #
Swimming (Pool) 56:17 [2]
Similar session to Tuesday but included practicing breakout
300m (100m Swim, 50m drill, 50m kick, 100m Swim)
8 x 50m [10s] - Build 1-4, 5-8
300m kick drills
4 x 80m [10s] FC Butterfly kick
4 x 80m [10s] FC Windmill Butterfly kick
120m easy
2 x 100m [30s] - 6 kick every stroke
320m alternating 3/5 breathing each 20m
40m easy
11 x 20m [15s]
Skulling drills
80m WD
Running warm up/down 10:36 [1] 1.3 km (8:09 / km) +4m 8:02 / km
ahr:103 max:133 shoes: Mizuno Wave Rider 19
Orienteering (Bishops Cleeve) 39:52 [3] ** 8.4 km (4:45 / km) +29m 4:40 / km
ahr:135 max:154 shoes: Mizuno Wave Rider 19
Running warm up/down 10:02 [2] 1.7 km (5:54 / km) +5m 5:49 / km
ahr:119 max:127 shoes: Mizuno Wave Rider 19
Wednesday Sep 27, 2017 #
Running 26:18 [2] 3.9 km (6:45 / km) +213m 5:18 / km
shoes: inov8 MUDCLAW 300
Orienteering (Cleeve Hill) 50:15 [3] *** 6.3 km (7:59 / km) +329m 6:19 / km
shoes: inov8 MUDCLAW 300
Running 21:32 [2] 3.9 km (5:31 / km) +22m 5:22 / km
shoes: inov8 MUDCLAW 300
Very wet and getting pretty dark. Won't get away without a torch soon
Tuesday Sep 26, 2017 #
Swimming (Pool) 42:36 [1]
Technique session today which meant an awful lot of skulling and drills and almost no actual swimming
300m WU
3 x 100m (50m drill, 50m swim)
4 x 50m Alternating single arms
100m build
Skulling drills
Technique drills with fins
kicking drills with fins
4 x 100m Cruise
40m WD
Running warm up/down 10:18 [1] 1.0 km (10:18 / km) +37m 8:42 / km
ahr:116 max:161 shoes: Salomon Speedcross Vario Trail
Running hills 18:00 [4] 2.34 km (7:42 / km) +347m 4:25 / km
shoes: Salomon Speedcross Vario Trail
With the evenings getting darker sooner I made sure I was organised this week. Picked out a hill based on steepness/proximity/parking/terrain when I should have been doing work. Was a quite good hill; quite a straight rutted bridleway at an average around 16%. May get a bit too wet in the winter though.
Running 20:38 [1] 2.71 km (7:37 / km)
shoes: Salomon Speedcross Vario Trail
Monday Sep 25, 2017 #
Running warm up/down 19:53 [1] 3.5 km (5:41 / km) +21m 5:31 / km
shoes: Mizuno Wave Rider 19
S & C 1:00:00 [0]
No major aches/pains after yesterday so thought I would go along. Taking it easy on the running recoveries though
10 x (3 x 30s) - station, station, running
10 x (3 x 40s) - station, station, running
6 x 20s high intensity
Sunday Sep 24, 2017 #
Running warm up/down 11:28 [2] 1.8 km (6:22 / km) +22m 6:00 / km
shoes: Adizero Adios Boost
Running race 1:17:57 [4] 20.8 km (3:45 / km) +314m 3:29 / km
shoes: Adizero Adios Boost
Decided to wear racing flats after rcro reliably informed me trainers would be fine. Had heard it was quite a slow course with many ups/downs and switchbacks. Also had no idea what time i would expect to go - had done 1:20 for the GNR in 2013 but that's a very different course.
A few people around my pace in the start box and no one quicker. Lead everybody at a nice easy pace for the first 2km - well it felt easy but was actually 3:35/km. One lad from Forest AC decided that this was actually too slow so he took the lead for the next 5km. I noticed he was blowing hard so when another guy caught us two up i latched on to him and the Forest guy fell back.
The next 5km was all up hill and I was the stronger of us two so at the half way point i had a 15s lead. This was the first time i checked my watch and was very happy with what i saw.
Flew down the hill for the next 5km just trying to tick off the miles. My lead at one stage was over 30s but had been slowly cut to around 10s.
So 5km to go. Legs starting to tire and it was predominantly up hill. As it turned out i didn't need to worry. I don't remember kicking too hard but my lead increased to 45s and excited for the finish, the win and a pb i just kicked on again and even beat the bikes on the sprint finish.
So there you have it. The secret to a half marathon pb is to not enter one for 4 years, not do any specific training just carry on running and join a triathlon club on the side.
Running warm up/down 10:01 [1] 1.3 km (7:42 / km) +8m 7:29 / km
shoes: Adizero Adios Boost
Saturday Sep 23, 2017 #
Running warm up/down 10:55 [2] 1.1 km (9:55 / km) +26m 8:53 / km
ahr:120 max:138 shoes: inov8 Arctic Claw 300
Orienteering race (Highmeadow) 54:37 [4] *** 6.5 km (8:24 / km) +322m 6:44 / km
ahr:163 max:181 spiked:13/15c shoes: inov8 Arctic Claw 300
Routegadget
Woops mp'd. Never even crossed my mind i had missed #14 out until i was told at download. Clearly my mind was too far ahead.
Fairly good 1st half aside from a bad exit from 6 and a 60s miss on 7. The loop at the end though was my downfall: Over 2 min miss on 11 being too far North then missing out 14.
Very physical area and was struggling on the climbs. Was very happy with the amount of grip on my new shoes.
Running warm up/down 10:04 [2] 1.3 km (7:45 / km) +30m 6:57 / km
ahr:121 max:134 shoes: Salomon Speedcross Vario Trail
Friday Sep 22, 2017 #
S & C 1:00:00 [0]
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