Training Log Archive: rickypIn the 7 days ending Oct 2, 2017:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Oct 2, 2017 #
Running 45:40 [2] 8.4 km (5:26 / km) +21m 5:22 / km
ahr:116 max:130 shoes: Salomon Speedcross Vario Trail
Sunday Oct 1, 2017 #
Running warm up/down 17:30 [1] 2.1 km (8:20 / km) +28m 7:49 / km
ahr:112 max:128 shoes: inov8 MUDCLAW 300
Orienteering race (Wendover Woods) 46:22 [3] *** 6.5 km (7:08 / km) +195m 6:12 / km
ahr:150 max:174 spiked:23/30c shoes: inov8 MUDCLAW 300
Routegadget
Not in the zone at all today. Making mistakes on stupid controls
Time losses:
#3 30s Unsure where i was when i hit the path, i played it south attacked from the car park rather than fighting through the green
#6 ~30s Tried to play it safe but took the wrong path from the carpark so a massive banana
#7 52s Following Tom Cochrane because it was an orange leg. Annoyingly we both missed it
#8 60s - I don't know what it is about this depression as i made a mistake year last time. Poor bearing
#13 50s Same story as 7, didn't see control next to path and ran past it
#16 30s No real plan, assumed I would see it after I attacked from the path
#24 15s of hesitation
#25 10s ran to the control on the path
Running warm up/down 10:30 [1] 1.3 km (8:05 / km) +12m 7:43 / km
ahr:109 max:120 shoes: inov8 MUDCLAW 300
Saturday Sep 30, 2017 #
Running warm up/down 14:23 [2] 2.0 km (7:12 / km) +4m 7:07 / km
ahr:131 max:161 shoes: Adizero Adios Boost
Orienteering race (Milton Keynes) 14:37 [4] ** 3.8 km (3:51 / km) +38m 3:40 / km
ahr:166 max:180 shoes: Adizero Adios Boost
Routegadget
Fairly straightforward housing estate in grid layout with little open areas scattered around. Routechoices were all 50:50 and no real time losses. Jack caught me at the end. Happy to have made the final
Running warm up/down 10:37 [2] 1.5 km (7:05 / km) +25m 6:32 / km
ahr:129 max:153 shoes: Adizero Adios Boost
Running warm up/down 11:17 [2] 1.6 km (7:03 / km) +13m 6:47 / km
ahr:139 max:153 shoes: Adizero Adios Boost
Orienteering race (Campbell Park) 18:33 [4] *** 4.2 km (4:25 / km) +49m 4:10 / km
ahr:174 max:188 shoes: Adizero Adios Boost
Routegadget
Completely different to the heats, actually having to think a lot more. No big mistakes, just a few route-choice which were sub optimal
#2 big banana to the left
#3 big banana to the right
#9 Did the zig zags when the top path was quicker
#14 A bit hesitant crossing the woods
#23 Very hesitant taking the path option rather going straight
Maybe could have saved 30-45s but don't think i could have gained a place
Running warm up/down 10:19 [2] 1.5 km (6:53 / km) +12m 6:37 / km
ahr:129 max:140 shoes: Adizero Adios Boost
Friday Sep 29, 2017 #
S & C 1:00:00 [0]
Bulgarian split squats: 3x 8+8 40kg
Dumbell walking lunges: 3 x 8 40kg
3x8 pull ups
Dumbell Benchpress: 3 x 8 40kg
6 min Plank routine
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