Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Oct 30, 2017:

activity	#	time	miles		km		+m				load
Running	10	6:40:11	38.66	(10:21)	62.21	(6:26)	2139				228.4
Orienteering	2	1:56:48	11.68	(10:00)	18.8	(6:13)	305	45 /	53c	84%	109.8
Swimming (Pool)	2	1:50:07									55.1
Total	12	10:27:06	50.34		81.01		2444	45 /	53c	84%	393.3

2:32

0:00

» now

Monday Oct 30, 2017 #

12 PM

Running 2:32:57 [2] 21.2 km (7:13 / km) +1237m 5:35 / km
ahr:123 max:154 shoes: inov8 MUDCLAW 300

While my parents went house viewing I drove up to the foot of the Howgill Fells as I wanted to make the most of the good weather. Stayed on the main ridge for 1 hour, although there was still a hell of a lot of climb, did a little terrain loop then headed back. Kept pace slow and steady and only had to walk up the very steepest parts. One of my most favourite runs to date. May have to come back for another route later this week.
Route Choice

Sunday Oct 29, 2017 #

Event: LOC Cumbrian Galoppen

11 AM

Running warm up/down 11:03 [2] 1.4 km (7:54 / km) +22m 7:19 / km
shoes: inov8 MUDCLAW 300

Jog to start, WU and drills

Orienteering race (Grizedale) 1:12:28 [3] *** 8.6 km (8:26 / km) +274m 7:16 / km
ahr:149 max:175 spiked:17/21c shoes: inov8 MUDCLAW 300

LOC Level C at Grizedale - Brown 7.2km

Routegadget

Was here 3 years ago for the Lakes 5. Have improved a lot since then but still lots of room for improvement. One big miss but main issue was not having the speed through the terrain.

Time losses:
#1 46s just too low but spotting a bit amongst fallen trees was always going to be hard
#3 25s strayed off line and luckily spotted it
#12 4:42 Thought it was just a case of running up the spur but it din't seem to fit. Not a fan of the vegetation or contours round there as i kept trying to relocate off another hill which wasn't mapped
#17 40s run up the 2nd valley rather than the first so had to cut across the hill

Plan is to take advantage of being up here for the next 4 days and gets some high mileage hills/terrain in

12 PM

Running warm up/down 11:17 [2] 1.7 km (6:38 / km) +35m 6:01 / km
ahr:119 max:134 shoes: inov8 MUDCLAW 300

Saturday Oct 28, 2017 #

Event: Cambridge City Race 2017

11 AM

Running warm up/down 12:13 [2] 1.6 km (7:38 / km) +5m 7:31 / km
ahr:130 max:153 shoes: Mizuno Wave Rider 19

Jog to start, WU and drills

Orienteering race (Cambridge) 44:20 [4] ** 10.2 km (4:21 / km) +31m 4:17 / km
ahr:162 max:180 spiked:28/32c shoes: Mizuno Wave Rider 19

Cambridge City Race - MO 7.2km

Not my best by any stretch of the imagination. Main error was binning over 3 mins on #6, venturing into 2 types of OOB by punching 7 thinking it was 6. Went from =3rd to 52nd in one split. Did the city part of the race well but I reckon i still lost time without some local knowledge.

Time losses:
#5 Didn't see shorter routechoice left
#6 3:05 Parallel error and subsequently got to 7 thinking it was 6. Didn't notice initially as control codes were similar so proceeded to try and navigate to 7. Got very confused but eventually figured it out.
#10 Bit hesitant taking a less than optimal route
#11 15s Ran past it thinking it was on the building

12 PM

Running warm up/down 10:10 [2] 1.6 km (6:21 / km) +19m 6:00 / km
ahr:131 max:138 shoes: Mizuno Wave Rider 19

Friday Oct 27, 2017 #

Note
(rest day)

Travelling to Aylesbury and then onto Cambridge after work. Will have no time

Thursday Oct 26, 2017 #

6 AM

Swimming (Pool) 55:00 [2]

TTC Swim ~ 2930m

Watch played up again. Getting to the stage now where i'm thinking of getting a new one. Guessed time

400m WU SKIPS (100m of swim, kick, pull, swim)
3 x 50m progressive [10s]
3 x 50m breast stroke
3 x 50m back stroke
8 x 40m Drills
8 x 40m resistance kick [10s] - using float a resistance
120m easy
10min TT - 640m
120m pull
3 x 40m pull progressive
120m pull
120m easy
200m WD

6 PM

Running warm up/down 12:31 [1] 1.6 km (7:49 / km) +27m 7:13 / km
ahr:116 max:132 shoes: inov8 MUDCLAW 300

WU + Drills

7 PM

Running hills 17:58 [4] 2.84 km (6:20 / km) +400m 3:43 / km
ahr:155 max:173 shoes: inov8 MUDCLAW 300

Hill Reps: 10 x the Grassy Knoll (Overbury)

Decided on my run yesterday that the last bit would make a nice hill rep so came back today with proper shoes. The climb was 290m averaging 14% but quite a few undulations and false flats made it tougher than i thought. Times were quite consistent around 1:50 but a big push on the last made me tie the strava record.

Running warm up/down 28:51 [2] 4.12 km (7:00 / km) +36m 6:43 / km
ahr:143 max:173 shoes: inov8 MUDCLAW 300

Jogging down recoveries + WD

Wednesday Oct 25, 2017 #

7 AM

Running 30:22 [2] 5.4 km (5:37 / km) +23m 5:30 / km
ahr:124 max:135 shoes: Mizuno Wave Rider 19

Easy morning miles - once round the bypass

6 PM

Running 1:01:45 [2] 10.5 km (5:53 / km) +335m 5:04 / km
ahr:125 max:156 shoes: Salomon Speedcross Vario Trail

60 mins steady on Overbury Hill by headtorch. First time i've done a trail run on here, stayed away from the steep north side tonight but will be back with proper shoes.

Tuesday Oct 24, 2017 #

6 AM

Swimming (Pool) 55:07 [2]

TTC Swim ~ 2310

Another good technique session. Really notice that my stroke is improving:
475m WU
5 x (50m Cuise + 15 treading water)
25m butterfly kick underwater hypoxic training (no fins) - just made it
100m cruise
2 x 100m (20m drill, 20m swim) - chicken wing, 3/4 catchup
2 x 80m pipe drill
2 x 80m 6:1:6
80m 3:1:3
80m Catchup 3, 2, 1, full
Stroke efficiency drills
4 x 100m Cruise [15s]
80m WD

6 PM

Running warm up/down 11:19 [2] 1.5 km (7:33 / km)
ahr:125 max:136 shoes: Salomon Speedcross Vario Trail

WU and drills

Running tempo 24:00 [4] 6.19 km (3:53 / km)
ahr:161 max:170 shoes: Salomon Speedcross Vario Trail

Tempos on Tewkesbury Parkrun field: 4 x 6min [60s]

Straight out after work before it got dark. HR data now seem sensible with a new battery...shock. Body felt a bit DOMSy after yesterday's circuits and it was quite blustery so times were a little slow.

Running warm up/down 15:45 [2] 2.56 km (6:09 / km)
ahr:139 max:167 shoes: Salomon Speedcross Vario Trail

Jogging recoveries, strides + WD

« Earlier | Later »